Fermented foods are often discussed when talking about foods that aid gut health. But people usually talk about kafir, kimchi, kombucha and other things that might not be to your taste. We like to point out that yogurt is fermented, mild and helpful. One food that doesn’t get attention often enough is sauerkraut.
It seems like many foods on the list are a bit divisive. But if you aren’t a fan of kimchi, you may be a fan of sauerkraut. They are both sharp but in different ways and have different flavor profiles. Yogurt will always be the best choice for picky eaters, but more and more evidence shows that sauerkraut helps the gut!
Researchers used human cell cultures that mimicked the intestines in lab tests to take away variables. They treated the cells with plain cabbage juice, brine, homemade sauerkraut or store-bought sauerkraut. Then, they dosed the cells with inflammatory cytokines to mimic intestinal barrier leaks. The cells that had been prepared with sauerkraut — both homemade and store-bought — were protected from the cytokines. The cells treated with cabbage juice or brine were not.
Brine and cabbage are the ingredients in sauerkraut. However, the ingredients aren’t beneficial until after fermentation. Bacteria eat sugar in cabbage and create lactic, amino and organic acids that give sauerkraut its flavor and health benefits. The team identified hundreds of metabolites created during fermentation and is now studying which ones play the largest roles in aiding gut health.
“Some of the metabolites we find in the sauerkraut are the same kind of metabolites we’re finding to be made by the gut microbiome, so that gives us a little more confidence that this connection we found between the metabolites in sauerkraut and good gut health makes sense,” said food science professor Maria Marco of UC Davis. “It doesn’t matter, in a way, if we make sauerkraut at home or we buy it from the store; both kinds of sauerkraut seemed to protect gut function.”
You don’t have to start piling sauerkraut onto your plate to see the benefits. “A little bit of sauerkraut could go a long way,” said Prof. Marco. “We should be thinking about including these fermented foods in our regular diets and not just as a side on our hotdogs.”
Consider using sauerkraut as a tangy condiment on dishes healthier than a hotdog. We love occasional hotdogs but know that processed meats like hotdogs aren’t healthy. It can be added in many ways you might not have considered. It’s excellent in tuna salad or with fish, makes guacamole taste saltier and brighter, brings depth to soup, a pop to salad and so much more.
A standard serving size of sauerkraut is half a cup. That has 27 calories. However, if it isn’t your favorite food and you prefer it as a condiment rather than having it take a starring role, a tablespoon can help. Consistency helps more than quantity regarding probiotic foods and gut health.
