According to a study recently published in Applied and Environmental Microbiology from the University of California-Davis, sauerkraut may be more than just a tangy topping. The report suggests that fermented cabbage could help to protect gut health, which is important to overall health, supporting digestion and protecting against illness.
This study investigated what happens during the fermentation process, specifically how the metabolites in raw cabbage compared to those in sauerkraut, testing whether the nutrients could help to protect intestinal cells from inflammation- related damage. The researchers compared raw cabbage, sauerkraut and the liquid brine left behind from fermenting, and the samples included store bought products as well as those made in the lab.
The results showed that sauerkraut helped to maintain the integrity of intestinal cells, while the brine and raw cabbage did not. Additionally, there were noticeable differences found between the store-bought samples and the lab-made samples.
“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 author Maria Marco, professor with the Department of Food Science and Technology. “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.”
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Investigating the gut health benefits
A chemical analysis showed that fermentation changes the nutritional profile of raw cabbage to increase beneficial metabolites like amino acids, lactic acid, and plant-based chemicals linked to gut health. Hundreds of different metabolites produced during the fermentation process were identified. These changes may be why fermented foods like sauerkraut are often associated with digestive benefits, the researchers are working on determining which ones play the biggest part in supporting long-term gut health, and the next step could be human trials.
“Along with eating more fiber and fresh fruits and vegetables, even if we have just a regular serving of sauerkraut, maybe putting these things more into our diet, we’ll find that can help us in the long run against inflammation, for example, and make our digestive tract more resilient when we have a disturbance,” Marco said.
“A little bit of sauerkraut could go a long way,” she said. “We should be thinking about including these fermented foods in our regular diets and not just as a side on our hot dogs.”
Surprising benefits of sauerkraut
Due to its probiotic content and rich nutrient profile, fermented cabbage offers numerous health benefits, such as improving gut health, boosting immunity, aiding digestion, and even supporting weight management. One cup of sauerkraut can provide 27 calories, 0.2 grams of fat, 6.1 grams of carbs, 4.1 grams of fiber, 1.3 grams of protein, as well as a significant portion of the daily recommended values for potassium, manganese, copper, sodium, iron, folate, vitamin C, vitamin B6, and vitamin K1.
1. Gut Health:
- Probiotics: It is a fantastic source of probiotics, beneficial bacteria that support a healthy gut microbiome.
- Digestion: Probiotics aid in digestion by breaking down food and improving nutrient absorption.
- Constipation: The fiber content can help prevent constipation.
- Gut Lining: Probiotics help protect the gut lining and maintain a healthy balance of bacteria.
2. Immunity:
- Immune System Support: It can boost the immune system by promoting the production of antibodies and inhibiting harmful bacteria.
- Antioxidants: It contains antioxidants, like vitamin C, which further support immune function.
- Inflammation: Probiotics and other compounds in fermented cabbage can help reduce inflammation in the body.
3. Digestion:
- Fiber: The high fiber content aids in digestion and promotes regularity.
- Enzymes: It contains enzymes that can help break down food more easily.
- Nutrient Absorption: A healthy gut microbiome, promoted by probiotics, enhances nutrient absorption.
4. Weight Management:
- Fiber: The high fiber content can help you feel full and satisfied, aiding in weight management.
- Low Calories: Sauerkraut is low in calories, making it a good choice for those watching their weight.
- Probiotics: Some research suggests that probiotics may help reduce fat absorption.
5. Other Potential Benefits:
- Bone Health: Sauerkraut contains vitamin K and calcium, which are important for bone health.
- Heart Health: Some studies suggest that the probiotics and potassium in sauerkraut may support heart health.
- Mental Health: The gut-brain connection suggests that a healthy gut microbiome, promoted by probiotics, may also positively impact mental health.
- Anticancer Properties: Some compounds in sauerkraut may have anticarcinogenic properties.
- Skin Health: Raw, fermented sauerkraut may support healthy skin.
Important Considerations
- Salt Content: Some sauerkraut can be high in salt, so choose lower-sodium options or consider making your own.
- Raw vs. Processed: Raw sauerkraut retains more of its probiotics and other beneficial compounds compared to processed varieties.
- Individual Reactions: Some individuals may experience digestive discomfort, like diarrhea, if they consume sauerkraut too quickly or in excess.
Summary
Sauerkraut is a fermented cabbage dish, which offers numerous health benefits due to its probiotic content, fiber, and various vitamins and minerals. Adding it to your diet may help to improve gut health, boost the immune system, and potentially aid in weight management and reduce the risk of certain diseases.
However, the fermentation process can be beneficial, but some commercially available varieties could be pasteurized, which can reduce the probiotic content. While sauerkraut offers many benefits, it is important to consume it in moderations, especially for those with digestive sensitivities or histamine intolerances. Keep in mind that when in excess, even things that are meant to be good for you can have the opposite effect.
This article was written by TJ Webber at the WHN News Desk.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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