What Is Sauerkraut?
Sauerkraut is finely cut raw cabbage that is fermented by lactobacillus strains that produce useful probiotics (live bacteria). It has a pungent odor with a strong, sour flavor because of lactic acid formed in cabbage when the bacteria ferment the sugars. Sauerkraut has a rich nutritional profile and is used to make salads, sandwiches, and toppings for hot dogs. The live bacteria in sauerkraut allow it to stay fresh for longer and offer several health benefits.
8 Potential Health Benefits Of Sauerkraut
1. May Improve Digestion
Fermented food items contain live bacteria that are essential for your digestive health. The probiotics (live microorganisms) in sauerkraut can balance gut flora and help prevent and treat antibiotic-associated diarrhea (AAD). In one study, probiotics showed their efficacy in the prevention of diarrhea, a common adverse effect of antibiotic use (1). Probiotics also provide protection against inflammatory bowel diseases and gastrointestinal infections (2). Probiotics have also shown their efficacy in treating constipation, diarrhea caused by cancer treatment, and IBS (3). Regular intake of Lacto-fermented sauerkraut helps reduce the symptoms of irritable bowel syndrome (IBS) (4). Daily consumption of sauerkraut has a positive impact on the gastrointestinal tract of many patients (5). As per the U.S. Department of Agriculture, North Carolina sauerkraut contains 28 distinct bacterial strains that help in the breakdown of your food into small molecules, which are easy to digest (2) (6).
2. May Promote Weight Loss
As per one study, the healthy gut flora, including the Lactobacillus species, was found most effective in the treatment of obesity (7). Sauerkraut is also high in fiber and may promote satiety (feeling of fullness) (8). This can help you reduce your food intake per day. Certain Lactobacillus species like Lactobacillus gasseri SBT2055 have been shown to suppress lipid absorption, prevent excess fat in the abdomen, and promote fecal fat excretion in humans (9). As per one study, individuals who received probiotics showed a reduction in their body weight (10). Probiotic supplementation was also found to prevent weight gain (11).
3. May Support The Immune System
Probiotics can enhance the barrier function of epithelial cells and keep all harmful bacteria or pathogens at bay (12). They can also reduce the duration of illnesses like acute respiratory infections in healthy children and adults (13). Sauerkraut contains good bacteria that help keep your digestive system healthy. As per one study, the lactic acid bacteria in sauerkraut can trigger the expression of immune cells in the body (14). Sauerkraut is rich in vitamins and minerals like vitamin C, vitamin K, and iron that boost the immune system and increase the bioavailability of nutrients present in it (15). Vitamin C prevents tissue damage and protects the immune cells against reactive oxygen species (ROS) (16). A study conducted by the Pennsylvania State University on older adults found that adequate amounts of iron are essential for a healthy immune system (17).
4. May Enhance Brain Health
Fermented foods like sauerkraut have the ability to enhance memory (18). In studies, Lactobacillus species were found to alleviate anxiety levels, depression, obsessive-compulsive disorder, and improved memory (19). Probiotics in fermented foods can improve cognitive function and enhance mental health (20). Sauerkraut also contains vitamins C and B12, folic acid, zinc, and magnesium that act against depression and related symptoms (21).
5. May Reduce Cancer Risk
As per one study, sauerkraut contains ascorbic acid, ascorbigen, and glucosinolate that may decrease DNA mutations and hinder the growth of tumor cells (15). A high intake of white cabbage can reduce the risk of certain cancers, like that of the prostate, breast, lungs, and pancreas (22). Another study conducted by the University of Medical Sciences, Poland, on rats, found that sauerkraut juice can suppress the expression of genes responsible for cancer. S-methyl methionine, a vitamin in sauerkraut, can reduce the risk of cancer in the stomach (23).
6. May Support Bone Strength
Vitamin K is essential for bone health and affects calcium balance in a positive way in bone metabolism (24). Sauerkraut contains both forms of vitamin K (vitamin K1 and vitamin K2) that are essential for bone health (25). Another study conducted on postmenopausal women showed that a low dose of vitamin K2 supplements decreases age-related decline in bone strength (26). Certain bacterial strains such as Lactobacillus and Bifidobacterium have the ability to increase bone density (27). Probiotics also help reduce inflammation in the case of rheumatoid arthritis (28).
7. May Improve Heart Health
Gut flora or microbiota has an impact on cardiovascular disease. Altered gut bacteria can result in heart disease (29). A study conducted on individuals with diabetes and coronary heart disease found that probiotic supplementation for 12 weeks had beneficial effects on their HDL-cholesterol levels (30). Long-term oral administration of probiotics can reduce serum cholesterol levels (31). A study conducted by Jilin University, China, on mice, found that naturally-fermented Chinese sauerkraut exhibits probiotic benefits that have the potential of lowering cholesterol (32). Vitamin K2 (menaquinone) in sauerkraut can inhibit the deposition of minerals on the walls of your arteries and veins, thereby reducing the risk of coronary heart disease (33).
8. May Support Skin Health
Oral and topical application of probiotics could be effective in treating certain inflammatory skin conditions. In one study, probiotics showed their efficacy in treating skin conditions like acne and atopic dermatitis (34). However, more studies are warranted to understand the effects of probiotics on skin health. Sauerkraut’s impressive range of benefits often stems from the benefits of cabbage itself. Also, it has a wide range of vitamins and minerals. Check out the nutrition profile of sauerkraut in the next section.
Nutrition Profile Of Sauerkraut
As per the U.S. Department Of Agriculture, 100 grams of sauerkraut contain (35):
Calories: 19 kcal Protein: 0.91 g Fat: 0.14 g Carbohydrate: 4.28 g Fiber: 2.9 g Calcium: 30 mg Iron: 1.47 mg Magnesium: 13 mg Potassium: 170 mg Sodium: 661 mg Vitamin C: 14.7 mg Vitamin K: 13 mcg
Sauerkraut fermentation provides an environment favorable to the growth of beneficial bacteria (probiotics), which makes sauerkraut nutrient-rich and easily digestible. But how do you prepare sauerkraut in your kitchen?
How To Prepare Sauerkraut?
You can prepare sauerkraut easily at your home with only two ingredients. What You Need
Medium-sized green cabbage – 1 Salt – 1 tablespoon
Process This is how easily you can prepare sauerkraut in your kitchen. But how do you eat sauerkraut? Let’s look at some recipes in the following section.
How To Eat Sauerkraut?
You can add sauerkraut simply to your diet and enjoy this probiotic fermented food.
1. Reuben Sandwich
What You Need
Sauerkraut – 1 cup Butter – 2 tablespoons Swiss cheese – 8 slices Sliced corned beef – 8 slices Thousand Island dressing – ½ cup
Process
2. Seattle Cream Cheese Dogs
What You Need
Sauerkraut – 1 cup Butter – ¼ cup Sweet onion – 1 Cream cheese – 1 pack (4 ounces) Hot dogs or sausages – 4 Hot dog buns – 4 Mustard – Optional
Process
3. Sauerkraut Salad
What You Need
Drained sauerkraut – 1 quart Chopped celery – 2 stalks Chopped carrot – 1 large Chopped onion – 1 Green bell pepper – 1 Mustard seeds – 1 teaspoon White sugar – 1 ½ cups Diced pimento peppers – 1 (4 ounces) Vegetable oil – 1 cup Cider vinegar – ½ cup
Process
4. Sauerkraut Balls
What You Need
Drained and minced sauerkraut – 2 cups Finely chopped corned beef – 1 cup Unsalted butter – 3 tablespoons Finely chopped onion – 1 Crushed garlic – ½ a clove Finely chopped cooked ham – 1 cup Beef broth – ½ cup All-purpose flour – 2 ½ tablespoons Chopped fresh parsley – 1 tablespoon Beef broth – ½ cup Milk – 2 cups Egg – 1 Oil for frying – 1 quart Fine dry bread crumbs – 4 cups
Process
5. Sauerkraut Avocado Toast
What You Need
Whole-grain bread – 2 slices Ripe avocado – 1 Drained sauerkraut – 1/2 cup Salt and pepper – to taste Optional toppings – sesame seeds, red pepper flakes, or fresh herbs
Process
- Begin by toasting the whole-grain bread slices until they reach your desired level of crispness. 2. Slice the ripe avocado, mash it in a bowl, and season with salt and pepper to taste. 3. Once the toast is ready, spread the mashed avocado evenly onto each slice. 4. Spoon the sauerkraut generously over the avocado layer on each toast. 5. Garnish with optional toppings of your preference, such as sesame seeds, red pepper flakes, or fresh herbs, for added flavor and texture. 6. Serve immediately and enjoy your nutritious sauerkraut avocado toast, perfect for a flavorful and gut-friendly snack or breakfast. Here in this blog, the blogger, Eva, shares a nostalgic and heartwarming story about her Hungarian grandmother and the tradition of pickling vegetables. She reflects on her childhood memories of enjoying pickled cucumbers, green tomatoes, peppers, and sauerkraut, highlighting their importance during the winter months when fresh vegetables were scarce. She also adds, “Sauerkraut was our number-one favorite in winter and in summer we loved pickled cucumbers best.” (i) Picking the right variant of sauerkraut ensures you enjoy the maximum benefits. The following tips can help.
Tips For Buying Sauerkraut
Always check the labels for any unpasteurized sauerkraut varieties. Look for words like unpasteurized or kept refrigerated. Lactic acid is a preservative, so additional pasteurization is not needed. If it is pasteurized, look for a method that uses low heat (because high heat kills probiotics). There should only be two ingredients in sauerkraut (cabbage and salt). Some additional seasonings like garlic or carrot would also do. Avoid varieties with preservatives and added sugars. Choose the brand that specifically has the Lactobacillus strain.
The rich nutritional profile of sauerkraut offers many health benefits. But how much sauerkraut can one take? How much is too much? Check out in the next section.
How Much Sauerkraut Is Too Much?
Regular intake of 7 grams to 10 grams of sauerkraut in small doses is recommended for people with gastrointestinal problems (15). Anything beyond this may lead to gas and bloating. However, limited data is available in this regard. Consumption of sauerkraut in limited quantities is generally considered safe. But it may cause some side effects if consumed in excess amounts.
Are There Any Side Effects?
Intake of higher doses of sauerkraut may cause some side effects. As per one study, the high histamine content in sauerkraut might contribute to allergic reactions. Also, sauerkraut has a high salt content that may increase blood pressure and elevate risk of cardiovascular disease in some individuals (36). However, limited data is available in this regard. How much sauerkraut should I eat each day? You can have about 1-6 tablespoons of sauerkraut every day. Does sauerkraut make you poop? Yes. The dietary fiber in sauerkraut promotes digestion, bulks up stool, and promotes regular bowel movements. What is the best time to eat sauerkraut? In the morning. Sauerkraut helps in digestion and many other body functions that can help boost metabolism. How long does sauerkraut take to heal the gut? It may take about 2-4 weeks to show digestive benefits. Check out the benefits of sauerkraut and transform your health with it. The fermented delight has huge potential to enhance your well-being. Click here to learn more!
