Homemade Probiotics (In Capsule Form)

Want to boost your gut health without spending a fortune on store-bought probiotics? Today, I’m sharing a game-changer that I wish I had known about years ago. Learn how to make homemade probiotics in pill form using simple homemade lacto-fermented sauerkraut! It’s easy, affordable, and packed with probiotic power.

I love having plenty of probiotics on hand in case a child comes down with a cold or the flu, for simply boosting our immune systems on a regular basis, or, more importantly, if anyone has to go on antibiotics for any reason.

These homemade probiotics are just the ticket for all of the above!

Why You’ll Love This Recipe

If you’ve had a freeze dryer for any amount of time, you’re probably like me in trying to figure out what the next creative thing is you can freeze dry. Freeze drying my sauerkraut was great, but taking it one step further to grind and encapsulate the probiotic powder was a game changer.

• Inexpensive – Store-bought probiotic capsules can run upwards of $75 per bottle! These homemade probiotics are a fraction of the cost, and there are no fillers to be found! So you know what you’re consuming is all good for you.
• Easy to Make – If you’ve learned the seven steps of freeze drying, then you know just how easy it is. And, if you’ve followed my homemade sauerkraut tutorial, then you know that’s also simple. Combine the two and then learn how to make your own pill capsules, and you’re set!
• Always Available – Since freeze dried foods have a much longer shelf-life, I love that I can make a year’s supply of homemade probiotics, and I don’t have to worry about whether I can source fresh cabbage (or that they’ll expire before we can use them).
• Filled with Probiotics – While there was an internet myth going around a few years ago that the bacteria in probiotic foods don’t survive your digestive tract… studies have proven that wrong. In fact a single tablespoon of sauerkraut can contain 10 million to 10 billion CFUs (colony-forming units), rivaling some supplements, but with added prebiotics and nutrients from cabbage. (Source)

These are just some of the reasons you’ll love these cost-effective DIY probiotics that are an effective, homestead-friendly alternative to the store-bought options.

Legal Disclaimer: It’s important to note that I am not a certified medical practitioner or an accredited veterinarian. This post is not intended to diagnose or treat, but is for informational purposes only. Please contact your healthcare or animal care professional before introducing new herbal remedies into your wellness routine.

Can You Dehydrate Sauerkraut For This Recipe?

While you could dehydrate sauerkraut, the process of freeze drying is known to preserve live bacteria better than heat drying. I do love freeze drying sourdough starter, and that comes back really well. So if this is something you want to try, just know I have not tested it myself!

Keep in mind there are no studies that directly test freeze-dried sauerkraut probiotics. Also, your homemade probiotics potency may vary depending on proper fermenting and freeze drying techniques.

Check out these freeze dryer FAQs for more information on freeze drying.

Ingredients & Supplies

This one is pretty straightforward when it comes to the ingredients. All you need is some homemade sauerkraut, which uses cabbage and salt. You can follow that recipe for homemade kraut, or follow the basic instructions below.

Check the recipe card at the bottom of this post for a complete list of supplies and measurements.

• Cabbage – You can’t have sauerkraut without the cabbage! One medium head of cabbage will make approximately one quart jar of sauerkraut. This, in turn, equates to about a half cup of powdered sauerkraut.
• Salt – Make sure to use sea salt, not table or iodized salt. We love using Redmond Real Salt for everything on the homestead. That link will save you 15% off your first order!
• Kraut Pounder – I love this kraut stomper from Lehman’s. Make sure you regularly condition it by following the same tips from this post on how to clean and condition wooden cutting boards!
• Fermentation Weights – Fermentation weights are so helpful for keeping your sauerkraut below the brine. If you don’t have any, you can save an outer leaf from the cabbage and use that to help tuck the cabbage in below the surface of the brine.
• Freeze Dryer – A freeze dryer is a must for this recipe! We love our Harvest Right freeze dryer and wholeheartedly recommend it. You can find out what the best Harvest Right freeze dryer is for you here.
• Spice Grinder – A coffee grinder will work in a pinch, just make sure it’s completely clean and dry, then clean it again before using it for coffee! We have a dedicated spice grinder in our kitchen and a dedicated coffee grinder at the coffee bar.
• Separated “00” Capsules – I love purchasing these separated capsules that have the tops and bottoms in different bags. It saves a lot of time separating each individual capsule! You can also purchase the whole capsules. Homesteading Hack: Make sure the capsule size matches what your encapsulator machine is made for!
• Encapsulator Machine – We love our Herb Affair Capsule It Capsule Filler. It fills 100 capsules at once, saving us from having to do dozens of batches.

Variations & Substitutions

While there aren’t any substitutions to sauerkraut in these homemade probiotics, you could take other probiotic foods such as homemade yogurt or milk kefir, freeze dry it, powder it and add it to the capsules for a broader range of probiotic strains.

How to Make Homemade Sauerkraut

Step 1: Slice cabbage in half and remove the core. If you’d like to weigh your cabbage, now is the time to do so.

Step 2: Slice cabbage into thin strips and place into a bowl.

Step 3: If you measured your cabbage, you want to add a 2% salt ratio to the weight of your cabbage. Or, you can be less finicky about this and add 1 1/2 to 2 tablespoons salt for each medium-sized cabbage. Sprinkle the salt over the shredded cabbage and give it a good mix with your hands. I like to drape a towel over the bowl and leave it for about two hours to naturally release the juices. Or, you can pound it with a kraut pounder until the juices are released.

Step 4: Once your cabbage has released its juices, transfer it to a quart-sized Mason jar and press it into the jar firmly with a kraut pounder (or your clean hands).

How to Freeze Dry Sauerkraut

Step 5: Add a fermentation weight to the jar and make sure all pieces of cabbage are covered by the brine.

Step 6: Loosely cover with a lid (do not seal down airtight) and place the jar in a bowl to catch any liquid that may overflow during the fermentation process (this usually happens and is completely normal). Place it in a warm location (65-75°F) to ferment for 7-10 days. Once the fermentation process is complete, seal the lid and transfer to the refrigerator until you’re ready for the next step.

Step 7: Strain out excess liquid into a bowl (reserve this as starter culture for your next batch of sauerkraut!).

Step 8: Spread sauerkraut onto freeze dryer tray in an even layer.

Step 9: Slide the tray of sauerkraut into the freeze dryer and seal the door.

Step 10: If you’re using a Harvest Right Freeze Dryer, you’ll want to tap the “CUSTOMIZE” button. (Check out our one-year review of the Harvest Right freeze dryer and find out why we now own THREE!)

Step 11: Reduce the “Dry Temperature” to 95°F.

Step 12: Tap the “SAVE” button.

Step 13: Once the sauerkraut is completely freeze dried, remove it from the freeze dryer and transfer to an airtight container with an oxygen absorber, or proceed to the next step. (Learn how to store freeze dried food here.)

Step 14: Place the freeze dried sauerkraut into the lid of a spice grinder or high-powered blender. Homesteading Hack: At this point, make sure anything the freeze dried sauerkraut comes in contact with is completely dry, otherwise you risk contamination and mold.

Step 15: Grind or blend the freeze dried sauerkraut until it’s a fine, uniform powder.

Step 16: Transfer the freeze dried sauerkraut powder into a Mason jar and vacuum seal the lid. Don’t forget to label and date the jar! Or, move directly on to step 17 for making your homemade probiotic capsules.

How to Make Homemade Probiotics

Step 17: Pour your separated “00” capsules into two bowls, tops and bottoms. Add the frame plate and fill the capsule machine with the bottom portion of the capsules. Remove the frame plate and make sure the capsules are loaded properly before moving on to the next step.

Step 18: Add the spill plate and pour a few tablespoons of your sauerkraut powder onto the capsule machine and, using the scraper, fill each capsule. Tamp down the powder in the capsules with the tamper plate and add more probiotic powder. Repeat, if necessary, until capsules are full.

Step 19: Using the capping plate, add the frame plate and fill with the top half of the capsules. Make sure they’re properly loaded before moving on to the next step.

Step 20: Place the middle plate onto the capping plate, then flip it onto the bottom half and press firmly at the four corners of the capsule machine to ensure all capsules are firmly connected.

Step 21: You now have 100 probiotic capsules!

Step 22: Remove the capsules from the machine and place them in a clean, dry Mason jar. Store as many capsules as you’ll use within a month in each jar (for a small family, you may want to use pint or even half-pint-sized Mason jars).

Step 23: Vacuum seal the lid on any jars you won’t be using right away. Label and date the jars and store them in a cool, dark location for up to a year.

Step 24: Take 2-4 capsules daily (for adults), 1-2 capsules daily for children who can safely swallow pills, or as directed by your practitioner.

FAQs

Did you try this tutorial? If so, please leave a star ⭐ rating and your comments in the how-to card below. Then, snap a photo of your homemade probiotics and tag us on social media @homesteadingfamily so we can see!