• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
The Healthy Home Economist

The Healthy Home Economist

embrace your right to a lifetime of health

Get Plus
  • Home
  • About
  • My Books
  • Shopping List
  • Archives
  • Log in
  • Get Plus
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • Get Plus
  • Log in
  • Home
  • About
  • Subscribe
  • Archives
  • My Books
  • Shopping List
  • Recipes
  • Healthy Living
  • Natural Remedies
  • Green Living
  • Videos
  • Natural Remedies
  • Health
  • Green Living
  • Recipes
  • Videos
  • Subscribe
Healthy Home Economist / Archives / Recipes / Appetizer Recipes / Side Recipes / Fermented Side Recipes / Probiotic Loaded Fermented Coleslaw

Probiotic Loaded Fermented Coleslaw

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

Fermented coleslaw is a simple way to add probiotics and additional vitamins and enzymes to this delicious side dish that works well with most sandwiches. The culturing process reduces the chances of gas and burping too!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 (always cook it!), cauliflower, and bok choy among others.

I really missed eating coleslaw for 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. This is the case 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 (toasted up in grassfed butter of course!).

Lacto Fermented Coleslaw

The recipe below makes about 1 cup of probiotic-rich coleslaw. Due to the super rawness of the cabbage in the coleslaw, you may find that this condiment works very well as a natural reflux remedy. This approach is suggested by Dr. Natasha Campbell McBride in her bestselling book on resolving gut imbalance.

Fermented Coleslaw Recipe
4.72 from 7 votes
Print

Fermented Coleslaw Recipe

Easy recipe for fermented coleslaw that is a great substitute for sauerkraut as a beneficial condiment to promote full digestion of a meal.

Prep Time 5 minutes
Servings 1 cup
Author Sarah Pope

Ingredients

  • 1 cup sauerkraut
  • 1/2 cup mayonnaise
  • 20-30 raisins preferably organic

Instructions

  1. Mix all the ingredients together and eat immediately.

  2. Refrigerate any fermented coleslaw leftovers.

Recipe Notes

The best sauerkraut is always homemade. This tutorial on how to make sauerkraut includes recipe and how-to videos.  

If you choose to buy sauerkraut, you must buy a healthy brand in the refrigerated section of the healthfood store. It must be perishable to have value! Shelf stable sauerkraut is not raw and contains no probiotic value.

Wondering about which mayo to use? This recipe plus video shows you how to make mayo. This is the best option. Need it made without eggs and/or dairy? This recipe plus video shows you how to make egg free mayo.

If you choose to buy this ingredient, be sure the mayo is made with healthy oils! 

cultured coleslaw in a cup

 

FacebookPinEmailPrint
Category: Fermented Side Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

You May Also Like

5 minutes salsa in mason jar on shelf

5 Minute Fermented Salsa

diy cream cheese made from store milk

How to Make Cream Cheese from Pasteurized Milk

Perfectly Probiotic Cottage Cheese (enzyme rich too!)

Perfectly Probiotic Cottage Cheese (enzyme rich too!)

freshly made cream cheese in a bowl

How to Make Fresh Cream Cheese

fermented carrot sticks in mason jar on wooden table

Cultured Carrot Sticks

fermented pickles in a glass jar with lid

Fermented Cucumbers: Healthy Pickles Recipe (+ Video)

Going to the Doctor a Little Too Often?

Get a free chapter of my book Traditional Remedies for Modern Families + my newsletter and learn how to put Nature’s best remedies to work for you today!

We send no more than one email per week. You will never be spammed or your email sold, ever.
Loading

Reader Interactions

Comments (34)

  1. Alison Lessley

    Jan 6, 2015 at 12:19 am

    What do you think about Veganase made with Grapeseed oil from the store?

    Reply
    • Sarah TheHealthyHomeEconomist

      Jan 6, 2015 at 7:51 am

      Grapeseed oil is extremely high in polyunsaturated fats which most Westerners get far too much of already … skip the grapeseed oil!

    • Jennifer Guptill

      Mar 18, 2016 at 5:10 am

      I’ve been using Primal Kitchens avocado mayo, it’s expensive but excellent!

  2. Laura

    Apr 2, 2013 at 7:11 pm

    YOur suggestion that breastfeeding mothers need to avoid cabbage due to it causing gas for babies shows a complete lack of understanding about how human milk is made. Please, if you insist on offering information up that pertains to breasfeeding, educate yourself.

    Reply
  3. Krissy

    Mar 28, 2013 at 10:05 pm

    I’ll have to try this, it sounds really good. Wilderness Family Naturals has a great tasting mayo, it’s not homemade but the next best available.

    Reply
  4. Lacie

    Mar 27, 2013 at 3:09 pm

    I had used all of my homemade mayo earlier to make some homemade ranch dressing so I just added that to my garlic kraut I had in the fridge plus the raisins. AMAZZINGGGGG. My new snacky treat.

    Reply
  5. josella

    Mar 27, 2013 at 1:16 pm

    Hi Sarah,
    Thanks for this recipe. How long will the home made mayo last ? Will it stay firm and not dissociate into liquid and solid after a week or two in the refrigerator ? I love your website and newsletters so much.
    Josella

    Reply
  6. cc

    Mar 27, 2013 at 12:46 pm

    Thanks so much! Sounds wonderful!
    I was using a mayo that had no soy and supposed to not use non GMO canola, but after a few days of eating it I have severe nerve pain in my legs. Once I stopped eating it my pain went away in a few days. I eat a limited diet, very healthy fats and what you and Dr. Mercola advocate. Pretty much GAPS.
    I will now make my own mayo.
    We eat the fermented keifer I make already and love it!

    Reply
  7. Sarah Beth

    Mar 27, 2013 at 12:24 pm

    That is a shame about fermented cabbage and thyroid issues. Bummer.

    Reply
  8. Carli Lingafelter Cook via Facebook

    Mar 27, 2013 at 11:58 am

    Made it for lunch today and it was delicious!!

    Reply
  9. steph

    Mar 27, 2013 at 11:48 am

    I used soaked and ground linseeds as I had no chia seeds. it worked perfectly and i just wizzed everything at once, without the drizzling. very quick and very tasty. thankyou)

    Reply
« Older Comments
Newer Comments »
4.72 from 7 votes (5 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Sidebar

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

The Healthy Home Economist

Since 2002, Sarah has been a Health and Nutrition Educator dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. Read More

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Check Out My Books

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

Contact the Healthy Home Economist. The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy.

Copyright © 2009–2025 · The Healthy Home Economist · All Rights Reserved · Powered by BizBudding Inc.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.