What Makes Sauerkraut Healthy?

I just finished my first batch of home-made, fermented sauerkraut and it inspired me to share why I love sauerkraut so much! 

Sauerkraut, a popular side dish originating from Germany, is a finely cut fermented cabbage that has been a staple in many cultures for centuries. Its tangy flavor and unique texture make it a versatile addition to many dishes. But beyond its culinary appeal, traditional sauerkraut is also a powerhouse of nutrition, offering a host of health benefits that are often overlooked.  Maybe it's just my German heritage that makes me love sauerkraut so much, but I wanted to share some of the benefits with you!

One of the most notable health benefits of sauerkraut is its rich probiotic content.  Probiotic-rich foods like sauerkraut play a crucial role in feeding and maintaining a healthy microbiome, which is the community of trillions of bacteria living in our gut. These bacteria, often referred to as gut flora, are not just passive residents; they interact with our bodies in ways that significantly impact our overall health.

The microbiome aids in digestion by breaking down food components that our bodies can't digest on their own. It also produces essential vitamins and helps to regulate our immune system. A diverse and balanced microbiome is key to maintaining a healthy immune response and preventing inflammation.

Moreover, recent research suggests that the gut microbiome may also influence our mental health. This is often referred to as the "gut-brain axis." Certain types of gut bacteria can produce neurotransmitters, like serotonin and dopamine, which play a key role in mood regulation. Therefore, consuming probiotic-rich foods can potentially support not only digestive health but also mental well-being. (Microbiome Blog Post - more info here on the microbiome).

Incorporating foods like sauerkraut into your diet can help to diversify and nourish your gut microbiome. The beneficial bacteria in these foods can contribute to a balanced gut flora, promoting optimal digestion, immune function, and potentially even supporting mental health. As such, I include sauerkraut and other probiotic rich foods into my weekly meal planners for my clients and members to nurture their microbiome as a holistic approach to health that can benefit your entire body.

Sauerkraut is also packed with vitamins C and K, iron, and dietary fiber. These nutrients contribute to heart health, bone strength, and can aid in weight loss. The fermentation process also enhances the bioavailability of these nutrients (meaning easier for your body to absorb and use), making sauerkraut a highly nutritious food.

However, not all sauerkraut is created equal!! When it comes to choosing sauerkraut, it's important to understand the difference between canned and fresh sauerkraut. While canned & jarred sauerkraut may be more convenient, the heat processing often kills off the beneficial bacteria, reducing its probiotic benefits. Fresh sauerkraut, on the other hand, is teeming with live, active cultures that can contribute to a healthy gut. Get your sauerkraut from the refrigerated section and make sure to check the packaging to see if it lists "live probiotics or active cultures" to make sure you're getting the good stuff! Most commercially available sauerkraut is pasteurized, a process that kills bacteria, including probiotics, so avoid any "pasteurized" sauerkraut.

As a chef and nutritionist at Chef Theory Health, I incorporate probiotic-rich foods like sauerkraut into my weekly meal planners. It's a simple and delicious way to help my clients stay on track with their health and wellness goals. Sauerkraut can be used in a variety of dishes, from sides, salads and sandwiches to hearty stews and casseroles. For a quick and healthy snack, try pairing sauerkraut with avocado on whole-grain toast. Or, for a probiotic-rich dinner, toss some sauerkraut with diced apples, dill and carrots as a side dish to some pork chops.

In conclusion, sauerkraut is more than just a tasty side dish. Its probiotic content and rich nutrient profile make it a valuable addition to any health-conscious diet. So, the next time you're planning your meals, consider adding a serving of sauerkraut. Your gut will thank you!  Or if you're interested in getting a FREE Meal Planner packed with meals that not only help you lose weight, but support whole body health and help prevent disease, message me at [email protected]!