Sauerkraut or ‘sour cabbage’ is basically fermented cabbage, thought to have created in China more than 2,000 years ago. The process of fermentation initiates valuable probiotics, or ‘live bacteria’ and its these probiotics, along-with the process of fermentation which makes sauerkraut such a healthy choice.
Sauerkraut is a good source of fiber as well as vitamins and minerals and being a fermented food, which promotes the growth of beneficial probiotics and are important for digestive health. The nutritional value of food, like cabbage, can be improved by fermentation and it makes the food easier for us to digest. This is because sauerkraut contains enzymes which helps the body break down food into smaller pieces, and more easily digestible molecules which in turn helps us to absorb more of its nutrients.
However, Sauerkraut is a source of salt – this is because a saline environment helps the growth of beneficial Lactobaccili, while preventing the types of bacteria which would lead to spoilage and deterioration.
Most of our immune system is placed in our gut, so it’s not a surprise to know that the gut-supporting properties of sauerkraut may also be a benefit. The good bacteria or probiotics, from sauerkraut, help to keep the lining of your digestive system healthy. A strong gut lining stops any unwanted substances or toxins from ‘leaking’ into your body and causes an immune response. These same bacteria may also support your natural antibodies and reduce your risk of infections.
As well as being a source of probiotics, sauerkraut also contain vitamin C and iron, these nutrients are known to support a stronger immune response.
There are many factors which supports sauerkraut’s heart healthy properties. Initially, being rich in fiber and a source of beneficial probiotic bacteria makes sauerkraut useful for balancing cholesterol levels. Cabbage is a good source of potassium, that and the probiotic content may help to lower blood pressure. Sauerkraut is also a source of vitamin K2 which helps to prevent calcium deposits from accumulating in arteries, a possible cause of atherosclerosis.
Since it’s rich in compounds like sulforaphane, cabbage is an important vegetable to add to your diet. That’s because these beneficial compounds, seem to prevent oxidative damage and possibly act in a protective way against cancer including colorectal cancer.
For most of the people Sauerkraut is safe, however, being rich in histamine those with a histamine intolerance, may experience side effects after consuming it. Additionally, if fermented foods are new to you or you are not used to a rich fiber diet, then you may experience symptoms such as flatulence and bloating.
People on prescribed medication, such as monoamine oxidase inhibitors (MAOI), should exercise caution when including sauerkraut to their diet. This is because sauerkraut may have high levels of tyramine, although amounts appear to vary widely.
Introducing fermented foods to someone who is extremely ill or immune-compromised should be done with caution and under the guidance of a GP or healthcare professional.
Always follow a recipe when making your own sauerkraut, and be sure to use sterile equipment, follow fermentation times and temperatures carefully.
Some sauerkrauts are high in salt, so if you follow a low salt diet, check labels or recipes to find out whether it is suitable for you.
