Lacto-Fermented Coleslaw

by Sarah Condiments, Fermented Foods, Gluten Free, Grain Free, RecipesComments: 29

lacto fermented coleslaw

I just love coleslaw, or slawwww as we say in the South.

Basic slaw, German slaw, Asian slaw – you name it.   It’s all yummy to me.

The primary ingredient of coleslaw is shredded raw cabbage. Unfortunately, as any woman who has breastfed knows, for those first few months, cabbage is a no-no for Mom to eat as it frequently produces a lot of gas in a breastfed infant particularly if the cabbage is raw.

Cabbage is part of the cruciferous family of vegetables which also includes broccoli, cauliflower and bok choy among others.

I really missed eating coleslaw the first 6 months breastfeeding my first child.  Fortunately, after that, his digestion was mature enough to handle my consumption of crucifers, so I happily devoured my coleslaw from that point forward.

Then I discovered the wonders of Traditional Diet and fermented foods!

Knowledge is power isn’t it gals? With my next two children, I was able to consume traditionally prepared sauerkraut and kimchi in small amounts even during the first few months of lactation after the baby was born.

Something about the fermentation process seems to significantly reduce the gassiness of the raw cabbage at least to a point where I could consume it in small amounts without a problem for baby.

But I still missed my coleslaw!

As it turns out, I didn’t need to avoid my beloved coleslaw even while breastfeeding because it is so easy to make a fermented coleslaw yourself using traditionally prepared sauerkraut and healthy mayo.

These days when I’m eating coleslaw at home, it is always fermented coleslaw even though I’m no longer breastfeeding.  Why not add improved digestibility, enzymes and probiotics to the delicious mix?

This fermented coleslaw is ideal pared with homemade fish and chips, grassfed burgers or a simple grilled cheese sandwich (fried up in grassfed butter of course!).

Lacto Fermented Coleslaw

Makes about 1 cup

lactofermented coleslaw2ingredients

1 cup sauerkraut (make it yourself or buy a healthy brand in the refrigerated section of the healthfood store)

1/2 cup healthy mayo (basic mayo or egg free version)

20-30 organic raisins (sources)


If you choose to buy your sauerkraut, be sure that it is truly fermented.  No sauerkraut on a store shelf is fermented.  A healthy brand would be perishable and found in the refrigerated section.

I don’t know of a healthy brand of store mayo, even from the healthfood store, so it really is necessary to make your own. Fortunately, it’s super fast and easy and you will be happy you took the plunge to make it yourself!

Mix all the ingredients together and eat immediately.  Be sure to refrigerate any fermented coleslaw leftovers.


Sarah, The Healthy Home Economist

The Healthy Home Economist holds a Master’s degree from the University of Pennsylvania. Mother to 3 healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, ABC, NBC, and many others.

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