Sauerkraut is a unique word and a unique food, but why eat it? It turns out that the fermented vegetable has some surprisingly good benefits for the body — especially the gut.
The word sauerkraut is German, and it means “sour cabbage” in English. The food certainly lives up to its name — Sauerkraut is cabbage that is fermented with bacteria that preserves the vegetable and gives it a sweet, pungent taste and smell. In the U.S. you can find it most commonly on Reuben sandwiches, hot dogs, or on the side of a hearty meat dish.
But sauerkraut has more than a distinct taste, it also aids in digestion, can help with weight loss, and improves overall gut health. In this post, we’ll discuss the following:
- Sauerkraut benefits and nutrition information
- How and when you should use sauerkraut for gut health
- Other ways to support a healthy gut
Benefits of Sauerkraut
Since sauerkraut is basically a leafy vegetable with some extra kick to it, it has all of the health benefits you’d expect from a superfood plus some. The fermentation process actually adds extra benefits that are unique to sauerkraut.
Sauerkraut contains tons of vitamins and minerals as well, including the following:
- Fiber
- Vitamin C
- Iron
- Potassium
- Copper
- Manganese
- Vitamin K1
The serving size of sauerkraut is typically half a cup, and that half a cup will contain roughly the following:
- 16 calories
- 219 milligrams of sodium
- 3 grams of carbohydrates
- 2 grams of fiber
- 1 gram of sugar
- 1 gram of protein
- No fat or cholesterol
The fermented vegetable is about as healthy as you can get aside from its significant sodium content. However, the sodium content is not an issue as long as you stick with the recommended serving sizes.
Why is Sauerkraut Good For Your Gut?
The gut-healthy properties of Sauerkraut are linked to the fiber content and the probiotics added by the fermentation. Frequent fiber intake will improve digestion and overall gut health, preventing stomach aches and making things easier in the bathroom. More specifically, fermented foods including sauerkraut contain microbes that contribute to the already existing microbiome in your gut, which is considered to significantly improve gut health.
Saurkraut can also be used to promote weight loss. This is because the food is very calorically dense. When you eat sauerkraut, you’ll feel full without eating very much of it, unlike junk foods like potato chips and chocolate. Sauerkraut is a great addition to a healthier diet that can aid in gut health and weight loss.
Ways to Prepare Sauerkraut
If you’re looking to include sauerkraut in your diet to improve gut health, here are some ways to prepare it:
- On a sandwich accompanying meat, cheese, veggies, or other savory foods. Sauerkraut is commonly found on a Reuben sandwich with corned beef, cheese, and thousand-island dressing.
- As a hot dog topping.
- As a topping for deviled eggs.
- In a soup. Sausage sauerkraut soup is a popular German dish including kielbasa, potatoes, onions, and chicken broth.
- As a side dish. Sauerkraut can be used as a side dish for anything you want, but it is paired best with meats like kielbasa and pork.
When to Use Sauerkraut For Gut Health
Sauerkraut is a great addition to your diet if your goals involve improved gut health, overall health, or weight loss, but in order to gain the maximum benefits from eating sauerkraut, there are specific times that are optimal for eating it.
The optimal conditions for eating sauerkraut are the following:
- Accompanying a meal - The optimal way to eat sauerkraut for most people is as a side dish or accompaniment. This way, the overwhelming taste is more palatable.
- With other high-fiber foods - The best foods to pair with sauerkraut are other high-fiber foods like beans, vegetables, and whole grains.
- In small servings - Because of sauerkraut's high nutritional value, caloric density, and high sodium, it is best to eat it in servings under 1 cup.
In terms of time of day, the early morning is the best time to eat sauerkraut for gut health. But why? Well, the probiotics in Saurkraut that improve gut health have an easier time incorporating themselves into your gut’s microbiome whenever you have an empty stomach. So, if eating sauerkraut for breakfast isn’t your preference, then eating it for lunch or dinner with a prolonged period between meals can work almost as well.
Pairing the sauerkraut with other high-fiber foods can also help preserve the probiotics and make sure they find their way to your gut.
Other Ways to Support a Healthy Gut
Saurkraut can be a great aspect of a gut-healthy lifestyle, but what else can you do to improve gut health and digestion?
Dr. Emil’s Total Gut Complex offers a daily capsule that supplies your gut’s microbiome with all the biotics it needs!
One option is gut health supplements. There are plenty of supplements available that include all of the probiotics that your gut’s microbiome needs to flourish. A great option is Dr. Emil’s Total Gut Complex. This supplement in particular includes probiotics, prebiotics, and postbiotics, offering the whole package in terms of digestive support.
Here are some other diet and lifestyle tips for improved gut health:
- Decrease Sugar Intake - A high-sugar diet with lots of processed, sugary, high-fat food like candy, soda, energy drinks, and alcohol can be detrimental to your gut microbiome.
- Reduce Stress - High levels of stress can have huge negative effects on the whole body, including the gut. Taking up meditation or exercise can help.
- Stay Hydrated - Drinking enough water is one of the best things you can do for your body and your gut. Good hydration will foster a diverse gut microbiome.
Why Is Gut Health Important?
Now we understand how we can improve our gut health, but why should you be worried about doing this? If you have an unhealthy gut, you may suffer from the following:
- Upset stomach
- Difficulty using the bathroom
- Bloating
- Heartburn
- Higher stress
- Weight gain
- Sleeping problems
With good gut health through eating fiber, eating fermented foods, and drinking plenty of water, you may experience the following:
- Improved sleep quality
- Effective digestion
- Improved mood
- Reduced stress
- An easier time in the bathroom
- Fewer stomach problems
- Reduced risk of diseases like cancer
Your gut may not be the first thing you think of when trying to improve your health, but it has a huge impact on your day-to-day life. Because of this, paying attention to gut health by consuming plenty of fiber and fostering your gut’s microbiome through eating fermented foods like sauerkraut is an important step in any health and self-improvement-related endeavor.
