Sauerkraut is finely chopped raw cabbage that has beenfermented to create a tangy superfood.
The benefits of sauerkraut go beyond the gut, though.
Benefits of sauerkraut:
It’s super nutritious.
It’s good for your gut.
Since it is a fermented food, sauerkraut naturally containsprobiotics and prebiotic fiber.
It can support the immune system.
It’s a good source of fiber.
A randomized control trial found sauerkraut to be one of theonly fermented foods clinically shown to help with IBS2.
“The researchers think that means it has more to do with the prebiotic fiber than the probiotics.”
These fibers are critical for creating a healthy and balanced microbiome, which supports overall digestive andgut health.
Its nutrients may support heart health.
Therefore, eating sauerkraut or other foods rich in vitamin K, may support heart health.
Additionally, studies have shown thatprobiotics may modestly lower blood pressure5andimprove blood sugar levels6.
“For these reasonsand because sauerkraut contains fiber7, it can also support heart health,” Cannon says.
Eating it might help reduce stress.
Probiotics have been shown tomanage anxiety and depressive symptoms in people, due to the gut-brain axis8.
It can support brain health.
This research suggests fermented foods may lead to improvements in memory and cognitive functioning while also supporting mental health.
The vitamins in sauerkraut can support bone strength.
Just as vitamin K can support heart health, it’s also been shown to support bone strength.
“This is supported by several clinical trials showing thatVK2 improves bone mineral density and reduces fractures4.”
Sauerkraut FAQS:
Is store-bought sauerkraut good for you?
Store-bought sauerkraut can be good for you as long as it’s free of added sugars and preservatives.
“It’s important that the sauerkraut is, in fact, fermented.
“If vinegar is listed on the ingredients list, it’s not fermented.”
The only ingredients in sauerkraut should be cabbage, salt, and other natural spices and herbs.
“An important point to note is thatlive probiotic bacteria is destroyed with heating11,” Ngai says.
“Choose refrigerated sauerkraut instead of pasteurized (heat-treated) varieties you see on the shelf.”
Will sauerkraut give you gas?
Over time, and with improved gut health, gas and bloat should decrease.
How much sauerkraut is too much?
The standard serving size of sauerkraut is about 30 grams or somewhere between 13 and 12 of a cup.
To avoid painful gas or bloating from the fermented food, Holly Howe, author ofFermentation Made Easy!
Mouthwatering Sauerkraut,says to start small.
Is it good to drink sauerkraut juice?
The brine contains essentially the same nutrients as the sauerkraut itself, but in a more concentrated form.
In fact, Ngai recommends using the brine for a probiotic-rich salad dressing.
How to make your own sauerkraut.
(Here:a beginner’s guide to fermentation.)
“The process of making basic sauerkraut is very simple,” Davar assures us.
Here are a few ways Ngai recommends enjoying sauerkraut, as more than a side:
