This fermented food is good for the gut and hardly anyone takes advantage of it!
When we talk about fermented foods that are good for the gut, most people immediately think of yogurt or kombucha. But there is a probiotic-rich, cheap and accessible food that is still little explored in the everyday diet: sauerkraut.
Made from the natural fermentation of cabbage, sauerkraut is a real nutritional powerhouse for intestinal health and deserves more space on your plate.
What is sauerkraut?
Sauerkraut is a traditional food in German cuisine, made with cabbage, salt and time. For a few days, the cabbage ferments naturally through the action of lactic acid bacteria (mainly Lactobacillus), which transform the vegetable's natural sugars into lactic acid - responsible for preserving the food and creating an ideal environment for the proliferation of beneficial probiotics.
Important: to preserve probiotics sauerkraut must be raw and unpasteurized. Industrialized canned versions often lose these microorganisms in the process
Benefits of sauerkraut for the intestines
Raw sauerkraut is an excellent source of natural probiotics which help to maintain a balanced intestinal microbiota. This has numerous positive effects on the body, such as
- Improved digestion
- Reducing gas and abdominal bloating
- Strengthening the immune system
- Greater absorption of nutrients
- Regulation of intestinal transit
Studies show that fermented foods rich in probiotics, such as sauerkraut, can modulate the intestinal flora and have a positive impact on mental and immune health, thanks to the relationship between the gut and the brain (gut-brain axis).
Nutritional value of sauerkraut
In addition to probiotics, sauerkraut also provides:
- Soluble and insoluble fibers
- Vitamins C and K
- Antioxidant compounds (like the isothiocyanates in cabbage)
- Low calories (ideal for weight control diets)
It's a powerful combination of nutrients + beneficial microorganisms.
How to include sauerkraut in your diet?
You can use sauerkraut in a simple and tasty way:
- As an accompaniment to hot dishes or salads
- On wholemeal bread with avocado egg or healthy spreads
- In wraps, bowls and functional sandwiches
- Pureed, as a starter or fermented snack
Avoid heating to avoid destroying the probiotics. And start slowly, as too much fermented food can cause intestinal discomfort at first.
Are you going to include sauerkraut in your diet?
Sauerkraut is a functional food that is affordable and full of benefits for the gut, but is still underrated on American menus. Incorporating it into your eating routine can bring real improvements to your digestive health, immunity and general well-being.
Want to improve your gut health naturally? Include raw sauerkraut in your diet and harness the power of fermented foods!
Sources of information:
- Marco, M. L. et al. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102.
- Harvard T.H. Chan School of Public Health. The Nutrition Source - Probiotics and Prebiotics.
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