Sauerkraut - Eat Well Recipe - NZ Herald (2024)

FAQs

Can I eat sauerkraut every day? ›

How often should you eat sauerkraut? It is safe to eat sauerkraut every day, but different people may tolerate or enjoy different amounts. Some people may prefer to eat smaller portions of various fermented foods.

Studies suggest incorporating sauerkraut into a well-rounded breakfast or as a component of fibre-rich lunches and dinners still offers gut-friendly benefits.

To Speed Up The Ferment

For example, sauerkraut starts out with a ton of different bacterial cultures, but by day 5, the acid-loving lactic bacteria have taken over. By adding a bit of vinegar to a ferment, it creates an environment that is ideal for acid-loving bacteria, thus speeding up fermentation time.

Research suggests that “specific phytochemicals of sauerkraut have antioxidant, anti-inflammatory, and a chemopreventive action against certain types of cancer.” To experience the anti-inflammatory effects of sauerkraut, skip the processed hot dog and add it instead to a leafy salad.

If you're pregnant or immunocompromised, you should avoid eating unpasteurized sauerkraut. If you take MAOIs, have blood pressure concerns, or have food intolerances or allergies, speak to your doctor before eating sauerkraut. Otherwise, sauerkraut is likely to be a nutritious and healthy addition to your diet.

Sauerkraut is a fermented dish best consumed in the morning at about one tablespoon to 10 grams per day.

Improve Digestion

One serving of sauerkraut has two grams of fiber — a nutrient known to aid with digestion. For people with constipation, fiber increases the weight and size of their stool and softens it, making it easier to pass. For people with diarrhea, fiber can absorb excess water and solidify their stool.

Sauerkraut is a source of probiotics and nutrients that support your immune system . For starters, the bacteria that populate your gut can have a strong influence on your immune system. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy.

The same “good” bugs that you enjoy in your yogurt, kraut, and kefir that promote smooth digestion and boost the immune system may also help diminish fat accumulation in the liver. Time to add fermented foods to the list of items that are good for the liver!

These bacteria, known as probiotics, are important for gut health and can help improve digestion and boost the immune system. Therefore, if you are looking to reap the full health benefits of sauerkraut, it may be best to consume it without rinsing.

How do you prevent botulism in sauerkraut? ›

White deposits at the bottom of the jar are normal – they're partly yeast and leftovers from fermentation (salt, sugar, etc.). Rest assured: in lacto-fermentation, everything that happens below the surface is harmless.

The best sauerkraut to buy is sauerkraut that has been naturally fermented with just salt (no vinegar), still contains live probiotics, and does not have any nasty additives or preservatives. It will be found in the refrigerated section. It is not canned.

The top foods high in sulfur are onions, garlic, asparagus and cabbage. So you can eat sautéed cabbage with some garlic, some onions with your grass-fed burger, and of course, asparagus as a side dish or any sort of cabbage, coleslaw or sauerkraut. Those sulfur-rich foods help reduce arthritis symptoms.

Sauerkraut is an excellent source of dietary fiber. But eating too much too fast if you're not used to a high-fiber diet and fermented foods, in particular, may cause side effects like diarrhea, cramping and indigestion.

I was born and raised in Germany, and many people think we all eat sausages and sauerkraut every day. But the fact is, those foods do not play a big role anymore in the German diet today.

Store bought sauerkraut is typically pasteurized during the canning process, which destroys the active probiotics and therefore makes it less nutritious than fresh or homemade sauerkraut.

“Sauerkraut can enhance nutrient absorption,” said Alsumait. “Improved nutrient absorption may support overall health and metabolism, potentially influencing factors related to visceral fat accumulation.”