Sauerkraut, or “sour cabbage,” is a fermented form of cabbage believed to have originated in China more than 20 centuries ago. But “Is it good to eat sauerkraut every day?” Oh yes! It is pretty good and safe to eat sauerkraut daily.
Fermentation not only adds flavors and fragrances; the process also adds proteins, vitamins, and short-chain fatty acids and prevents the growth of unwanted microbes and the detoxification of foods during the fermentation process.
The fermentation process that sauerkraut undergoes produces probiotics, which are beneficial bacteria; this process also prevents bacteria from growing on the cabbage, making the sauerkraut remain fresh longer than unfermented cabbage.
Sauerkraut, or “fermented cabbage,” is thought to be a probiotic that contains lactic acid, tyramines, vitamins, and minerals.
What Are Probiotics?
Probiotics are live microorganisms meant to improve one’s health, orally or topically. They are present in yogurt, other fermented foods, nutritional supplements, and cosmetics.
Even though many people consider bacteria and other microorganisms harmful “germs,” many are beneficial. Some bacteria aid food digestion, eliminate disease-causing cells, or create vitamins.
Numerous probiotic product microorganisms are naturally identical to or closely related to those found in our bodies.
Probiotics are living organisms that offer a lot of health benefits.
Sauerkraut Nutrition Value
Apart from being a delicious food, sauerkraut is a well-known “superfood” at the top of the list of foods to include in a balanced diet.
It is a low-calorie food with 27 calories per cup, a significant source of folate, vitamin B6, riboflavin, thiamin, and vitamin K, containing a third of the daily need for vitamin C.
Sauerkraut is also a significant source of iron, potassium, and magnesium.
The nutritional value of the cabbage is increased during fermentation since it becomes more digestible and has a probiotic effect on the digestive system.
Sauerkraut is also suggested to reduce women’s risk of developing breast cancer. All these qualities of sauerkraut qualify it as a “superfood.”
According to some research, eating sauerkraut can reduce breast cancer by 74%.
In another development, research also found a relationship between sauerkraut consumption and a reduced risk of breast cancer.
Also Read: Nutritional Value Of Cooked Cabbage.
Sauerkraut Nutrition Facts, 100g
Sauerkraut is a low-calorie food. According to the USDA, 100g of sauerkraut delivers the following:
- Calories: 19
- protein: 0.9 g
- Carbohydrates: 4.3 g
- Fiber: 2.9 g
- Fat: 0.1 g
- Sodium: 661 mg
- Iron: 1.5 mg
- Calcium: 30 mg
- Magnesium: 13 mg
- Potassium: 170 mg
- Manganese: 0.2 mg
- Vitamin C: 14.7 mg
- Vitamin K1: 13 mcg
- Vitamin B6: 0.13 mg
- Folate: 24 mcg
Carbs:
Most of the calories in sauerkraut come from carbohydrates. Of the 4.3 grams of carbs in 100 grams of sauerkraut, 2.9 grams are from fiber, and about 1.8 grams are from naturally occurring sugar.
Protein:
Sauerkraut is not a good source of protein; 100 g of it contains 0.9 g of protein.
Vitamins and Minerals:
Sauerkraut contains a significant amount of vitamin C. 100 grams provides 14.7 mg.
It also delivers 13 micrograms of vitamin K1, 0.13 milligrams of vitamin B6, 1.5 milligrams of iron, 170 milligrams of potassium, and 30 milligrams of calcium.
At 661 milligrams of sodium per 100 grams, sauerkraut is on the high side regarding its sodium content, so individuals who need to limit their sodium intake must exercise caution when eating much sauerkraut.
Why Sauerkraut Is Good For You
There is strong scientific evidence that sauerkraut provides numerous health benefits, such as antioxidant and anticarcinogenic effects, by attenuating inflammation and DNA damage, which suggests why sauerkraut is good for you.
Moreover, sauerkraut is a natural, unexplored source of probiotic bacteria that can be potentially used as a starter culture in other vegetable fermentation processes.
The health-promoting properties of sauerkraut are attributed to its high bioactive constituents, especially glucosinolate breakdown products.
Furthermore, sauerkraut has higher levels of vitamins C, E, and phenolic compounds, which act as potent free radical scavengers to prevent oxidation.
Vitamin C also helps reduce C-reactive protein (CRP) levels involved in inflammation.
Sauerkraut contains high levels of anticarcinogenic compounds. Sauerkraut at low-salt concentration levels improved ascorbigen content, which is believed to have some medicinal uses because of its antioxidative properties.
This fermented cabbage is effective against different types of cancer because it has chemopreventive effects.
A few pieces of evidence are available on the effectiveness of sauerkraut for irritable bowel syndrome (IBS).
One research indicated that both pasteurized and unpasteurized sauerkraut reduced IBS severity.
Furthermore, the consumption of fermented foods like sauerkraut can help strengthen gut immunity and maintain gut homeostasis because of its probiotic content.
Should I Eat Sauerkraut Every Day?
Eating sauerkraut every day can go a long way toward improving your health because its probiotic content can help boost the immune system.
To begin with, the bacteria in your gut can have a meaningful impact on your immune system.
The probiotics in sauerkraut may help balance your gut bacteria, preserving the health of your gut lining.
A more robust gut lining aids in preventing the “leaking” of harmful substances into your body, which could trigger an immunological reaction.
When you consume sauerkraut daily, you’re likely to have beneficial gut flora that may prevent the development of dangerous bacteria and potentially increase the formation of natural antibiotics.
Regular consumption of sauerkraut can significantly contribute to a healthy digestive flora by delivering probiotics into the gastrointestinal system.
The Benefits Of Eating Sauerkraut Daily
1. Sauerkraut may benefit cancer patients.
One of the main objectives of practically every healthcare system worldwide is to prevent cancer.
Glucosinolates, ascorbigen, and ascorbic acid are known to have a high amount in sauerkraut, and studies have found that these substances reduce DNA damage and the rate of cell mutation in cancer patients.
However, how the cabbage is fermented greatly influences the amount of these compounds present.
However, how the cabbage ferments greatly influences the concentration level of these compounds.
2. Sauerkraut may help support kidney health.
Fermented foods nourish the microbes in the intestines and benefit your overall health.
In terms of kidney health, animal studies reveal that probiotic foods like sauerkraut, kimchi, and fermented yogurt have the potential to break down uric acid in animals; thus, limiting the amount of acid that goes to the kidneys for processing and excretion.
Alternatively, taking probiotic supplements may benefit your intestinal microbes.
However, more study is needed in humans to understand the mechanism of action.
How Much Sauerkraut Should I Eat Daily For Probiotics?
Probably you’re wondering, “How much sauerkraut should I eat daily?” The quantity of sauerkraut you consume every day is less important than consistency.
The best results come from consuming as much sauerkraut as is practical for your lifestyle.
Eating probiotic foods like sauerkraut is more beneficial to your health when you eat them regularly, so how often you eat sauerkraut is important to have the health benefits associated with it.
However, it is recommended to eat 7-10 grams or about a tablespoon at a start every day, which can be increased gradually to about 4-6 tablespoons, provided you’re comfortable with it.
It is worth noting that when eating sauerkraut, do so moderately. Overeating may lead to allergic reactions in some individuals because of the high level of histamine that may cause intolerance.
Sauerkraut And Gut Health
Consuming traditionally fermented foods such as sauerkraut, yogurt, and others, has several health benefits.
These fermented foods, such as sauerkraut, contain relatively stable microbial ecosystems comprised primarily of lactic acid bacteria such as Bifidobacteria and Lactobacillus spp., which are considered to be probiotics.
Intake of foods rich in bifidobacteria has been inversely correlated with waist circumference.
Fermented foods contain a variety of microbes that exhibit health-promoting properties and could be integrated into one’s diet to support the gut microbiota’s health.
A healthy gut microbiota could benefit immune-compromised or metabolic syndrome patients.
In a 6-weeks randomized controlled trial, results suggested that the consumption of sauerkraut may improve gastrointestinal issues in people with irritable bowel syndrome.
Fermented foods provide the benefits associated with their nutrients, of course. Still, additional benefits may accrue from the transformation of the substrates by live microbes and the presence of live microbes at the time of consumption.
Intake of fermented foods has been linked to improved weight maintenance, reduced risk of cardiovascular disease, and improved lactose malabsorption.
Sauerkraut provides health benefits for the gut and, therefore, should be consumed as part of a health-promoting diet.
Fermented foods also contain acetate, which helps to feed and fuel good bacteria in the gut.
How To Eat Sauerkraut For Gut Health
There are a lot of benefits derivable from eating sauerkraut daily. Eating sauerkraut daily can help maintain regular and healthy digestion for two main reasons.
First, sauerkraut provides natural probiotic bacteria to balance the gut microbiome.
Second, sauerkraut contains a lot of enzymes, bioavailable nutrients, essential vitamins, and minerals; this is why I eat fermented cabbage like sauerkraut or kimchi every morning for breakfast.
These foods help me maintain a healthy gut, but there’s more to it.
The microorganisms in your gut are essential for healthy digestion, but they are not the only factor.
There are other aspects to proper digestion. Parts of your circulatory and nervous systems also work with nerves, hormones, blood, and the other organs of your digestive system to efficiently digest the foods and liquids you consume.
For all of these systems to work correctly in tandem with your gut microbiome, you have to supply your body with the right vitamins, minerals, and nutrients.
A great way to give your body these necessary nutrients is to eat naturally fermented sauerkraut.
Healthy digestion depends on various factors, not only the microbes in your gut. Proper digestion involves other things.
Your psychological and circulatory systems collaborate with your blood, hormones, and other digestive system organs to effectively digest the food and liquid you consume.
You must provide your body with the correct vitamins, minerals, and nutrients for these systems to function properly in conjunction with your gut microbiota.
Eating fermented sauerkraut is an excellent approach to providing your body with these essential nutrients.
Best Time To Eat Sauerkraut For Gut Health
Sauerkraut is a nutrient-dense, probiotic food that can be eaten at every opportunity, but consuming it in the morning is always considered the best.
Eating sauerkraut in the morning, especially on an empty stomach, may help support digestion.
Eating bitter foods like sauerkraut stimulates bile and hydrochloric acid production, which helps the body digest foods more efficiently.
However, you should take caution in eating sauerkraut and any other fermented foods on an empty stomach, as it could lead to digestive discomfort if you’re sensitive to cabbage.
Handmade Versus Store-Bought Sauerkraut
Sauerkraut predominantly tastes sour and salty, but it might occasionally taste sweet and spicy, depending on the recipe used.
You can eat sauerkraut that has been prepared at home or that has been purchased. However, due to processing, store-bought sauerkraut is thought to be less healthful than homemade sauerkraut.
Most store-bought sauerkraut varieties are pasteurized during the canning process, eliminating any active probiotic content.
Side Effects Of Eating Sauerkraut
Sauerkraut contains a high level of tyramine which can react negatively with monoamines oxidase inhibitors (MAOIs), a family of medications used to treat anxiety and depression.
Individuals on MAOIs should consult their healthcare provider before incorporating sauerkraut into their diet.
Conclusion
Sauerkraut is a nutrient-dense fermented cabbage that may help support your gut health.
Sauerkraut may help support cancer patients because of its phytonutrients’ potency to reduce DNA damage.
Individuals on anti-depressant drugs should consult their Doctors before taking sauerkraut.