Sauerkraut is a source of probiotics, vitamin C, and iron, all of which contribute to a stronger immune system. This article examines the evidence for and against eating soy. Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms linked to Crohn’s disease and ulcerative colitis (12, 13, 14, 15). Vitamin K is also the key for strong bones and teeth. Thus, it’s unknown whether the vitamin K2 you’d get from eating sauerkraut alone would provide the same benefits. Fermented brine has a savory smell like vinegar. The cabbage fermentation process may also create particular plant compounds that suppress the growth of precancerous cells (61, 62). Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged. Sauerkraut’s probiotic content may also contribute to a trimmer waistline. WebMD does not provide medical advice, diagnosis or treatment. Serve a little spoonful alongside pork or sausages or on top of toasted bread with avocado. Heartburn and Reflux. Sauerkraut is a source of probiotics, which provide many potential health benefits. That’s partly because sauerkraut, like most vegetables, is low in calories and high in fiber. Moreover, regularly consuming probiotic foods like sauerkraut may reduce your risk of developing infections, such as the common cold and urinary tract infections (27, 28, 29, 30). However, these results are not universal. In one study, regular intake of vitamin-K2-rich foods was linked to a 57% lower risk of dying from heart disease over the 7–10 year study period (74). It is general knowledge that fiber … What you eat can affect your mood and brain function. What Is Lacto-Fermentation, and Does It Have Health Benefits? For starters, the bacteria that populate your gut can have a strong influence on your immune system. Researchers believe these compounds may help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that typically leads to tumor development (58, 59, 60). How's that for a nutrition powerhouse? Most canned sauerkraut has been pasteurized, which kills off the good bacteria. This makes shredding easier. Simply start with whatever amount of sauerkraut is realistic for you. What makes this food very good for you is the fact that it’s fermented. It also strengthens the immune system and bones, lowers cholesterol levels, eliminates inflammation, and has anti-cancer potential. Nothing beats a Reuben sandwich, a classic in its own right. How does sauerkraut smell? Back then, fermentation was one of the methods used to keep foods from spoiling quickly (1). Sauerkraut is a good form of dietary fibre and contains vitamins C and K, potassium, calcium and phosphorus. Similarly, several other studies have reported that taking vitamin K2 supplements reduced the risk of spine, hip, and non-spine fractures by 60–81% (80). In order to foods are probiotic meals they have to be prepared with the help of bacterial fermentation. It contains healthy bacteria and helps to maintain the balance in your gut’s microbiome and has other additional effects in your gut health. Refrigerated sauerkraut is known as the “the healthy option” or the “good stuff” because you can get an astonishing amount of probiotics that are highly beneficial for your gut health. Yum. That’s because it contains a good amount of fiber and probiotics, both of which may help reduce cholesterol levels (68, 69, 70, 71). Vitamin K2 is believed to help reduce the risk of heart disease by preventing calcium deposits from accumulating in the arteries (73). Another study in men shows cabbage had similar effects on the risk of prostate cancer (67). All rights reserved. Fermentation starts when yeast and bacteria that are naturally present on the cabbage and your hands, as well as in the air, come into contact with the sugars in the cabbage. Two recent studies suggest that cabbage and sauerkraut juice may help reduce the risk of cancer by reducing the expression of cancer-associated genes (63, 64, 65). The exact reasons aren’t yet fully understood, but scientists believe that certain probiotics may have the ability to reduce the amount of fat your body absorbs from your diet (42, 43). Leave the lid slightly loose, which will allow gases to escape during the fermentation process. Various studies report that participants given probiotic-rich foods or supplements lost more weight than those given a placebo (44, 45, 46). A recent study even reports that purposely overfed participants given probiotics gained about 50% less body fat than overfed participants given a placebo. If you get a rotten smell, do not use the kraut or its brine. They also help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals they contain (4, 5). Why Does Sauerkraut Give You Diarrhea? To ensure you get the most out of store-bought sauerkraut, try to keep these simple tips in mind: Alternatively, to make sure you get all the health benefits of sauerkraut, you can make it yourself. Pour the remaining brine into the jar. Screw the lid onto your 1-quart (1-liter) jar. Thus, more are needed before strong conclusions can be made. If you do get sick, regularly consuming probiotic-rich foods may help you recover faster (29, 30, 31). WebMD Feature from Turner Broadcasting System, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, The Best Fruits and Veggies for Weight Loss. The expression of these genes is sometimes modulated by chemical compounds in the food you eat. What is the secret of sauerkraut for acid reflux?. Despite its popularity, soy remains a controversial food. Then, slice the cabbage into quarters, leaving the core in. It is very important to eat sauerkraut with its juice because the juice contains much more probiotics than sauerkraut by itself. You will get the most benefits out of store-bought sauerkraut by opting for non-pasteurized varieties that don’t contain added sugars or preservatives. Plain sauerkraut tastes slightly sour, sweet, spicy and salty with a touch of fermented funkiness. Why Is Sauerkraut Good for You? Helps reduce stress and maintain brain health, 6. It has vitamin A. Free gut health consultation. People seem to achieve the best results when they take at least 10 million CFUs per day for longer than 8 weeks (72). Pack the cabbage mixture into a clean, 1-quart (1-liter) jar, pressing down to get rid of air pockets. Probiotics are good bacteria that provide many powerful benefits for your body and brain. Sauerkraut is a source of immune-boosting probiotics and nutrients. Raw, fermented sauerkraut is full of probiotics. Dutch sailors -- who ate sauerkraut to prevent scurvy, a disease caused by vitamin C deficiency -- brought the dish to the U.S. You already know that vitamin C is a great antioxidant and immune booster. It provides probiotics and vitamin K2, which are known for their health benefits, and many other nutrients. © 2005-2021 Healthline Media a Red Ventures Company. Keep this in mind if you’re watching your salt intake. Try our simple sauerkraut recipe to make your own at home. One caveat is that it can also be high in sodium, which may need to be limited for certain people such as those with high blood pressure. Purchase fresh sauerkraut (made without vinegar) to reap all the health benefits. Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Here are some additional sauerkraut recipes: Follow the steps above to make your own inexpensive, tasty sauerkraut at home. Sauerkraut contains vitamin K2, which plays an important role in bone health. Sauerkraut (aka "sour cabbage") was invented long ago as a means of preserving cabbage. A sharper brain, improved immune function and weight loss are just a few of the benefits of sauerkraut. Sauerkraut is a type of fermented cabbage with major health benefits. Discard the outer leaves of your cabbage, setting one nicer leaf aside. That said, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson’s disease (57, 58). Can You Treat Psoriasis with Detoxes or Cleanses? Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Making sauerkraut is easy, simple and inexpensive. Sauerkraut contains vitamin K2, a nutrient that promotes healthier, stronger bones. You can cook various sauerkraut salads with olive oil. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy. Yes, sauerkraut that's stored raw in a jar will still retain its probiotic content as long as it does not undergo pasteurization. Sauerkraut contains beneficial plant compounds that may reduce the risk of cancer cells developing and spreading. In another, women reduced their risk of heart disease by 9% for every 10 mcg of vitamin K2 they consumed per day (75). Our website services, content, and products are for informational purposes only. Foods from spoiling quickly ( 1 ) trim the cabbage into quarters, leaving the core in our needs... 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