Fermented foods from kefir to kombucha are enjoying a surge in popularity, praised for their gut health benefits. However, experts suggest we might be overlooking one of the healthiest ferments available: sauerkraut. Fermentation is a natural process that encourages the growth of friendly bacteria, known as probiotics, which when consumed offer numerous health advantages.
Sauerkraut is produced by combining shredded cabbage with a salty brine. Studies reveal it is rich in probiotics that support immune health and reduce inflammation, potentially warding off serious diseases. This cabbage dish has been a staple of German cuisine since the 1600s, especially during winter when fresh vegetables were scarce.
Compared to other trendy fermented foods that often contain added sugar and preservatives, sauerkraut is considered healthier. It is also affordable and easy to prepare at home. But what exactly are the health benefits of sauerkraut, and how much should you eat? Just a spoonful daily can boost gut health.
Improves Digestion
Sauerkraut is renowned for its gut health benefits, according to registered nutritionist Rob Hobson. During fermentation, it becomes loaded with natural enzymes that help break down food, making nutrients easier to absorb. However, to maximise benefits, choosing the right type is crucial.
Supermarket sauerkraut comes in pasteurised and unpasteurised forms. Pasteurised sauerkraut is heat-treated to kill bacteria and extend shelf life, but this reduces its healthy bacteria content. Unpasteurised, refrigerated sauerkraut preserves these bacteria and is the better option. 'Traditionally fermented, unpasteurised sauerkraut contains lactic acid bacteria that positively influence the gut microbiome,' says Hobson. It is also rich in fibre and plant compounds that support gut health. One study found that daily sauerkraut consumption can relieve symptoms of irritable bowel syndrome, which affects about one in ten Britons.
Boosts the Immune System
Regular consumption of sauerkraut can strengthen the immune system. 'A large part of the immune system is linked to the gut, so foods that support a healthy gut environment may indirectly support immune function,' explains Hobson. Up to 70 per cent of immune cells are located in the gut, making diet crucial for fighting viruses and bacteria. Research suggests that inflammatory bowel disease may result from a lack of healthy bacteria. While sauerkraut is effective, it should be combined with other healthy lifestyle changes, including quality sleep, overall diet, protein intake, and key nutrients like vitamins C, zinc, and D.
Reduces Cholesterol and Boosts Heart Health
Sauerkraut may help lower cholesterol, a fatty plaque that can trigger heart attacks and strokes. It is rich in fibre, which when broken down by the gut releases short-chain fatty acids that reduce production of LDL (bad) cholesterol. Additionally, by boosting healthy gut bacteria, sauerkraut can increase HDL (good) cholesterol, which carries excess fat to the liver for removal. However, sauerkraut is typically high in salt, linked to heart issues. A British Medical Journal analysis found that higher salt intake is associated with a 12 per cent increased stroke risk. Hobson advises checking labels for salt content; the NHS recommends no more than 6 grams of salt daily.
Can It Reduce Cancer Risk?
Cruciferous vegetables like cabbage contain glucosinolates, compounds that survive fermentation and help detoxify free radicals. Some studies link higher intake of cruciferous vegetables with lower risk of certain cancers, especially bowel cancer. Hobson notes that regularly consuming sauerkraut could lower cancer risk, but only as part of a healthy diet rich in vegetables, fruit, whole grains, and pulses.
How to Add Sauerkraut to Your Diet
Given its high fibre content, a small amount suffices. 'Start with around one tablespoon a day, especially if you're not used to fermented foods,' advises Hobson. More than this can cause bloating or diarrhoea. Sauerkraut works well in salads, grain bowls, eggs, avocado toast, sandwiches, jacket potatoes, or alongside fish. Use it as a condiment rather than a main vegetable portion.
