Superfoods: Sauerkraut

Before refrigeration, people utilized fermentation to preserve the shelf life of food. The process of fermentation can transform a healthy food into a super food.

Sauerkraut, which is a type of fermented cabbage, is a perfect example.

Fermentation promotes the growth of beneficial bacteria (or probiotics) that promote a healthy gut microbiome.¹ These gut microbes can help improve digestion, ward off inflammation, strengthen the immune system, and boost metabolic health.^2,3

Just one serving of sauerkraut can contain up to 28 different strains of beneficial bacteria.⁴

Sauerkraut's impact on gut health was demonstrated in a randomized, double-blind intervention in which 34 patients with irritable bowel syndrome (IBS) consumed either pasteurized or unpasteurized sauerkraut every day for six weeks.

Eating sauerkraut (pasteurized or not) led to significant beneficial changes in gut microbiota and also led to significant improvements in the IBS-symptom severity score.⁵

Another study indicated sauerkraut's potential to help regulate intestinal immune function by helping to resolve inflammation.⁶

Consuming sauerkraut even has the potential to protect against cancer.

For example, evidence shows that while women in Poland have a lower risk of breast cancer as compared to the US, Polish women who migrate to the US have nearly the same risks as US women. Increased intake of fermented foods such as sauerkraut could be a reason why women in Poland have a reduced risk.

One study found that greater consumption of sauerkraut among Polish women during adolescence or adulthood was associated with a significantly reduced risk of breast cancer among this population of women.⁷

To obtain the most benefit from sauerkraut, be sure to purchase a brand that is raw, unpasteurized, and naturally fermented. This type will contain the live probiotic cultures that provide the health benefits listed here. These brands will be located in the refrigerated section of your grocery store.

References

1. Valdes AM, Walter J, Segal E, Spector TD. Role of the gut microbiota in nutrition and health. BMJ. 2018 Jun 13;361:k2179.
2. Available at: https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet. Accessed April 24, 2024.
3. Mazziotta C, Tognon M, Martini F, et al. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1).
4. Lu Z, Breidt F, Plengvidhya V, Fleming HP. Bacteriophage ecology in commercial sauerkraut fermentations. Appl Environ Microbiol. 2003 Jun;69(6):3192-202.
5. Nielsen ES, Garnas E, Jensen KJ, et al. Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation - a pilot study. Food Funct. 2018 Oct 17;9(10):5323-35.
6. Gaudioso G, Weil T, Marzorati G, et al. Microbial and metabolic characterization of organic artisanal sauerkraut fermentation and study of gut health-promoting properties of sauerkraut brine. Front Microbiol. 2022;13:929738.
7. Pathak DR, Stein AD, He JP, et al. Cabbage and Sauerkraut Consumption in Adolescence and Adulthood and Breast Cancer Risk among US-Resident Polish Migrant Women. Int J Environ Res Public Health. 2021 Oct 14;18(20).