The Best Time to eat Sauerkraut to Boost Gut Health
Sauerkraut translated means “sour cabbage”. It is fermented cabbage that is full of beneficial bacteria. Probiotic supplements can be expensive, and some don’t even contain live cultures. A daily serving of sauerkraut could be the key to a healthy gut microbiome, improved immune function, mental health, and overall health. But which sauerkraut is best? And when is the best time to eat it? How much should you eat? Keep reading to find out.
How does the fermentation process work?
Fermentation is an age-old process that was used to increase food’s shelf life before modern options like canning and refrigeration were possible. Lacto-fermentation uses salt to create an environment where lactic-acid bacteria (LAB) thrive.
Then the bacteria are allowed to ferment at room temperature. As the bacteria break down sugars in the food, they also produce lactic acid, which preserves the food. These bacteria also produce several helpful enzymes, antibiotic substances, and even anti-cancer substances.1
They improve the nutritional value of foods, enhance their digestibility, improve absorption of nutrients, and even deactivate lectins and other anti-nutrients.2 On top of that, they add live microorganisms to the digestive tract, supporting the growth of healthy flora.
Fermented Foods for Gut Health
Fermented foods are some of the most probiotic-rich foods out there. The most popular fermented foods are yogurt, kefir, sauerkraut, kimchi, pickles, miso, and tempeh. But there are many other varied sources of fermented foods. The real gut health benefits start to grow when a variety of different fibers and fermented foods are consumed.
It’s not just about getting adequate amounts of probiotics and fiber, it’s about getting adequate varied amounts of probiotics and fiber. Even if eaten in small servings, beneficial probiotics can make a MASSIVE impact on your health. Experiment with fermenting different fruits and veggies, it’s a lot of fun!
Store-bought Sauerkraut vs. Homemade Sauerkraut
What is the difference between store-bought and homemade sauerkraut? Well there are a few. Some store-bought options use vinegar for the brine. While this does have the effect of increasing acidity and preserving the cabbage, it lacks some of the beneficial properties of straight-up lacto-fermentation.1 Also, some brands pasteurize the final product, killing many if not all of the live bacteria. Finally, some products in the store are made with low-quality ingredients.
For most companies, their goal is to make as much money as possible. So, they will want to streamline the fermentation process as much as possible. When making sauerkraut at home, your sole focus can be on creating a super health food.
In my opinion, the best sauerkraut is homemade sauerkraut. For one, you can tailor the recipe to your liking by adding in different seasonings or aromatics. But more importantly, you can control the quality of the ingredients, the container you store it in, how long it is fermented for, the temperature it is kept at, and many more factors. Even something so small as choosing glass containers over the typical plastic ones can improve your health in the long run!
How Much Sauerkraut to Eat for Optimal Gut Health
In my opinion, consistency is more important than amount when it comes to eating fermented foods. But, specific serving sizes have been researched. In this 2024 study, athletes were given daily servings of 250 grams of sauerkraut for 10 days. (250 grams is about 1 cup of sauerkraut.)
After just 10 days, the athletes had an increased abundance of health-promoting short-chain fatty acid-producing bacteria, and the gut microbiota became more functional by changing a number of metabolic pathways.3
Some of the participants had side effects of digestive discomfort. So, remember that Individual tolerance to daily intake of sauerkraut varies. If you are just getting adjusted, start with small portions. This study recommended future research to solidify the evidence, but it’s still really informative to know that changes to the microbiome, metabolic pathways, and immune system can be made in as little as 10 days!
When is the Best Time to Eat Sauerkraut
Realistically, the best time to eat sauerkraut is whenever you have time to squeeze it in. Whether you’re eating it at 8 in the morning, or 4 in the afternoon, it will still be healthy. But if you really want to unlock the most health benefits from sauerkraut, the best way is to break a fast with it.
I learned this trick from Dr. Mindy Pelz’s book, Fast Like a Girl. She teaches that fasting is the “ultimate microbiome repair”. While you are fasting, you are giving the good bacteria in your gut a chance to thrive, while starving the bad ones.
After fasting, the gut is more primed to receive probiotics, which is why sauerkraut shines as a break-the-fast meal. She also recommends eating prebiotic foods and polyphenols to further amplify the benefits.4 Ultimately, the very best time to eat sauerkraut is after a fast, but don’t let that stop you from eating sauerkraut throughout the day if that’s convenient for you.
Benefits of Sauerkraut
1. Rich in probiotics: Fermented foods like sauerkraut are a powerhouse of probiotics. What’s interesting is that each different cabbage can have a slightly different source of lactic acid bacteria. The same is true for different vegetables. To get the maximum benefit of fermentation, use a variety of plant foods to achieve a varied and balanced gut microbiome.
2. Supports digestive health: The lactic acid bacteria produce enzymes which can support digestive health. As a byproduct of fermentation, enzymes called proteases, glycases, and amylase are created. (3) Respectively, these enzymes help to break down amino acids from proteins, glycans from complex sugars in plants, and starches from complex carbohydrates. These enzymes support the digestive system greatly.
3. Boost Immune system: The rich probiotic content in sauerkraut strengthens the immune system by supporting the gut-associated lymphoid tissue (GALT). Gut-associated lymphoid tissue is found throughout the digestive system, and is important for both better gut health and a strengthened immune system. Recent research has shown that immune cells called B cells interact with the bacteria in the gut. This interaction helps the body create antibodies to protect against harmful bacteria.5
4. High in Fiber: Sauerkraut is a good source of dietary fiber. Extensive research has shown that higher dietary fiber intake is correlated with lowered risk of disease and even death.6
5. Packed with Vitamins: Sauerkraut is rich in vitamins C and K, which are important for immune health, skin health, and bone health.
6. Enhances Nutrient Absorption: The fermentation process increases the bioavailability of nutrients in the cabbage, making them much easier for your body to absorb.
7. Aids in Detoxification: Sauerkraut contains antioxidants like flavonoids, which help fight free radicals and promote detoxification in the body.
8. Improved mental health: Probiotic foods like sauerkraut improve the gut microbiota, which leads to an increased number of neurotransmitters like serotonin and dopamine that affect mental health. The gut-brain axis is a complex communication system that includes direct nerve connections, like the vagus nerve, along with hormonal, immune, and microbial pathways, enabling the brain and gut to affect each other’s functions.
FAQ’s about Sauerkraut
Yes, if it is not preserved properly. During the fermentation process, when the cabbage is at room temperature, it’s crucial to keep all the shredded cabbage submerged beneath the brine. To do this, use a tamper and a fermentation weight to press the cabbage down. This will help release CO2 bubbles and ensure everything stays below the brine. By following these steps, your sauerkraut will ferment properly and be well-preserved.
Yes! The process of lacto-fermentation makes the cabbage more nutritious, more easily digested, and packed with probiotics and other helpful enzymes. The benefits from eating sauerkraut can impact everything from overall gut health and microbiome diversity to mental health! It is a super food that you should incorporate as much as possible to combat health problems.
Technically, yes you can. But freezing it will change the texture, and will remove some of the beneficial properties of sauerkraut. Storing it in the fridge will maintain the crunchy texture and the live cultures of probiotics. Sauerkraut can last for a long time in the fridge, if properly cared for.
Yes they can! However, the best practice is to start with small portions. Just like some humans have a lower tolerance to sauerkraut, some dogs may also have a lower tolerance to sauerkraut. If your doggo enjoys sauerkraut, there are MANY potential health benefits!
Sources
1 Nourishing Traditions, Sally Fallon
2https://www.tandfonline.com/doi/abs/10.1080/09540100220137655
3https://pmc.ncbi.nlm.nih.gov/articles/PMC11677004
4 Fast Like a Girl, Dr. Mindy Pelz
5 https://pmc.ncbi.nlm.nih.gov/articles/PMC11227984
6 https://pmc.ncbi.nlm.nih.gov/articles/PMC8080816
I love this information!
This is such a great summary of the benefits of fermentation. I’ve been learning about fermentation for a very long time and still found several new points here. Fermentation is such an amazing process. I will never cease to be excited and in awe about the profound transformation that takes place and the crazy amount of benefits fermenting imparts on foods. Thanks so much for sharing this great information!
Of course, and thank you for reading! It is truly amazing how fermentation can change food. It’s definitely a lost tradition that we need to bring back.
This was a great post! Thank you for sharing. I haven’t had much luck with supplements so I will definitely be trying this!
Of course! I hope sauerkraut works for you!