How just a spoonful OF sauerkraut can boost your gut health,
Fermented foods from kefir to kombucha are having a moment, hailed for their gut health benefits.
But experts say we could be overlooking one of the healthiest ferments out there: sauerkraut.
Fermentation is a natural process where so-called friendly bacteria are encouraged to grow. Experts say that, when consumed, these bacteria – also known as probiotics – have numerous health benefits.
Sauerkraut is made by combining shredded cabbage with a salty brine and studies show it is packed full of probiotics that have been shown to support immune health and reduce inflammation – potentially keeping deadly diseases at bay.
It’s been a staple of German cuisine since the 1600s, where it became essential during the winter months when fresh vegetables were scarce.
The cabbage dish is also thought to be healthier than other trendy fermented foods, which are often made using sugar and preservatives.
Experts say that sauerkraut is also affordable and easy to make.
So, what exactly are the health benefits of sauerkraut – and how much should you be eating?
Just a spoonful of the tangy condiment a day has been shown to boost gut health
It can improve digestion
Sauerkraut is probably best known for its gut health benefits – and for good reason, says registered nutritionist Rob Hobson.
As it ferments, sauerkraut becomes loaded with natural enzymes – proteins that help break down food into more digestible forms – making it easier for the body to absorb all the vitamins and minerals from the diet.
But, in order to get the most bang for your buck, Mr Hobson says you need to get the right type of sauerkraut.
Supermarket-bought sauerkraut tends to come in two forms: pasteurised and unpasteurised. Pasteurised sauerkraut has been heated to kill off bacteria and extend shelf life.
However, experts say this means that the pasteurised form has fewer healthy bacteria and therefore fewer health benefits.
Instead, they argue, unpasteurised, which is refrigerated rather than heat-treated, preserving the healthy bacteria, is the better option.
‘Traditionally fermented, unpasteurised sauerkraut contains lactic acid bacteria which has been shown to positively influence the gut microbiome,’ says Mr Hobson.
‘On top of this, sauerkraut is made from cabbage, meaning it’s also rich in fibre and other plant compounds that can support gut health.’
One study even found that regularly eating sauerkraut daily can help relieve symptoms of irritable bowel syndrome – the uncomfortable digestion condition that affects around a tenth of Britons.
It can boost the immune system
Regularly eating sauerkraut can also strengthen the immune system, protecting against disease, say experts.
‘A large part of the immune system is linked to the gut, so foods that support a healthy gut environment may indirectly support immune function,’ says Mr Hobson.
This is because much of the bacteria in the gut is crucial for a strong immune system.
In fact, studies suggest that as much as 70 per cent of immune system cells are located in the gut – meaning a good diet is crucial for fending off viruses and bacteria.
One study found that those prone to anxiety showed improved symptoms if they regularly ate fermented foods
In turn, research suggests that inflammatory bowel disease, where the immune system mistakenly begins to attack in the lining of the stomach, leading to painful symptoms, may be due to a lack of healthy bacteria.
For this reason, experts say that sauerkraut is one effective way of boosting the immune system – though it needs to be combined with other healthy lifestyle changes.
‘Adding sauerkraut to your diet is just one way to help support a healthy gut environment, which is in one part of normal immune function,’ says Mr Hobson.
‘Sleep, overall diet quality, protein intake and key nutrients such as Vitamin C, zinc and vitamin D all have a role to play as well.’
It can reduce cholesterol and boost heart health
Sauerkraut could play a major role in lowering cholesterol, the fatty plaque that can trigger heart attacks and strokes, research shows.
Experts say one of the main reason for this is that the dish is rich in fibre – a crucial nutrient found in fruit, vegetables, nuts, pulses and whole grain bread.
When fibre is broken down by the gut, says Mr Hobson, it releases short chain fatty acids, a chemical which can restrict production in the body of LDL cholesterol- so-called bad cholesterol, the form most associated with deadly complications.
In turn, he adds, by boosting health bacteria levels in the gut sauerkraut can boost levels of HDL cholesterol, the good type.
HDL cholesterol helps carry excess fat back to the liver where it can be filtered out of the body.
However, sauerkraut is typically high in salt – which is linked to heart issues.
Analysis by the British Medical Journal concluded that a higher than average salt intake is linked with a 12 per cent increased stroke risk.
For this reason, Dr Hobson says, it’s always worth checking the label of supermarket sauerkraut to assess the salt levels. The NHS advises consuming no more than 6 grams of salt a day.
Can it really reduce cancer risk?
There is some evidence that foods belonging to the cruciferous vegetable family – including cabbage, broccoli, kale, sprouts and cauliflower – have cancer-fighting properties.
These vegetables contain glucosinolates, powerful compounds which can survive the fermentation process in the gut and help detoxify free radicals in the body.
Some studies have even linked higher intakes of cruciferous vegetables with a lower risk of certain cancers, especially bowel cancer.
Experts say this means that regularly consuming sauerkraut could lower the risk of cancer – though only when eaten as part of a healthy diet, says Mr Hobson.
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He said: ‘Sauerkraut should sit alongside plenty of other vegetables, fruit, wholegrains, pulses and a generally healthy lifestyle.’
How can I add it to my diet?
Given its high fibre content, which will ferment in your gut, you don’t need a lot of the tangy condiment to reap its health benefits, Mr Hobson says.
‘I would start small so around one tablespoon a day, especially if you’re not used to fermented foods,’ he says.
Anymore than this, Mr Hobson warns, can lead to uncomfortable side effects including bloating and diarrhoea.
He adds: ‘It works well added to salads, grain bowls, eggs, avocado toast, sandwiches, jacket potatoes or alongside all types of fish.
‘I would use it more like a condiment than a main vegetable portion.’
