Discover the Health Benefits of Probiotic Sauerkraut

The Health Benefits of Probiotic Sauerkraut

Sauerkraut is a fermented cabbage dish that has been enjoyed for centuries. The fermentation process creates beneficial probiotics that provide a wide range of health benefits. Unlike traditional sauerkraut, probiotic sauerkraut is unpasteurized to help preserve these live cultures. This comprehensive guide will explore what makes probiotic sauerkraut so good for you and provide tips for selecting the best brands and recipes to try.

How Sauerkraut is Made

Sauerkraut starts with freshly shredded green or white cabbage. The cabbage is layered with salt and left to ferment. This fermentation process causes beneficial lactic acid bacteria like Lactobacillus to form. These probiotic microbes feed on the natural sugars in cabbage, converting it into lactic acid. The lactic acid gives sauerkraut its tangy, sour flavor and helps preserve it.

Traditional sauerkraut is fermented for weeks to allow probiotics to multiply. The sauerkraut is then heated to stop fermentation before packaging. Unfortunately, this heating process kills off most of the live cultures, reducing the probiotic benefits.

Probiotic sauerkraut skips the heating process to help preserve more probiotics. It is packed raw with active cultures still alive and ready to provide health advantages.

Top Probiotic Benefits

Consuming probiotic foods like sauerkraut regularly can:

• Strengthen gut health and digestion
• Enhance immunity against pathogens and infections
• Improve mood and reduce anxiety and depression
• Aid in nutrient absorption and vitamin production
• Promote heart health by reducing LDL cholesterol
• Alleviate constipation and diarrhea

The gut contains trillions of bacteria that influence overall health. Sauerkraut helps supply beneficial probiotics to create a healthy microbiome environment.

Nutrition Facts of Sauerkraut

In addition to probiotics, sauerkraut provides essential vitamins, minerals, and antioxidants:

• Vitamin C - Boosts immunity and acts as an antioxidant.
• Vitamin K - Important for blood clotting and bone health.
• Iron - Helps transport oxygen and supports energy.
• Sodium - Helps nerves and muscles function properly.
• Fiber - Improves digestion and heart health.
• Glucosinolates - Sulfur compounds that may inhibit cancer growth.

Sauerkraut offers a nutritious, low-calorie probiotic food to add to your diet. One cup provides about 40 calories, 7g carbs, 4g protein, and over 1 billion CFU probiotics.

Choosing the Best Probiotic Sauerkraut

When shopping for sauerkraut focus on finding raw, unpasteurized varieties to get the most probiotics. Here is what to look for:

Check the Ingredients

The ingredient list should be short. It will likely contain cabbage, salt, and potentially spices or herbs. Avoid sauerkraut with preservatives, additives, and artificial ingredients.

Look for Live Cultures

The label should state it contains live and active cultures or probiotics. Unpasteurized sauerkraut will list probiotics like Lactobacillus plantarum, L. mesenteroides, and Leuconostoc species.

Raw and Unheated

Select sauerkraut that is unpasteurized, unheated, and raw to ensure the most active probiotics. Avoid canned or cooked sauerkraut.

Found in Refrigerated Section

Probiotic sauerkraut needs refrigeration to maintain live cultures, so it will be located in the refrigerator case. Avoid sauerkraut from the shelf stable aisle.

Pay Attention to Sodium

Sauerkraut can vary in sodium content. Look for lower sodium options if this is a concern.

Note the Expiration Date

Consume probiotic sauerkraut before the expiration date and within a week or two of opening for the most viable probiotics.

Best Store Bought Probiotic Sauerkraut Brands

Here are some top probiotic sauerkraut brands to try:

Farmhouse Culture

This raw, organic brand offers sauerkraut in unique flavors like ginger beet and lemongrass mint. Their traditional cabbage sauerkraut contains over 10 billion CFU probiotics from lactic acid bacteria. They use unfiltered, unpasteurized sauerkraut to help preserve live cultures.

Bubbies

Bubbies is a popular brand offering classic probiotic sauerkraut and bold flavors like dill and jalapeo. Their traditional sauerkraut is naturally fermented and raw to contain 4 billion CFU probiotics per serving. It is also certified gluten-free and Kosher.

Real Pickles

This brand handcrafts their sauerkraut in small batches and uses organic ingredients when possible. They have original and spicy probiotic sauerkraut containing at least 100 million CFU live cultures per ounce.

Cleveland Kraut

Cleveland Kraut offers over a dozen probiotic sauerkraut varieties, including apple cabbage, ginger pear, and curried cauliflower options. They use an old-world fermentation process for authentic flavor and probiotics.

Wildbrine

Wildbrine probiotic sauerkraut comes in organic classics like ginger and jalapeo. Their sauerkraut is uncooked so it retains the natural enzymes and bacteria from fermenting. Each batch is lab tested for 100 billion CFU live probiotics.

How to Make Your Own Probiotic Sauerkraut

You can easily ferment probiotic sauerkraut at home with just a few ingredients:

Ingredients:

• 1 head green or white cabbage
• 1-3 tablespoons sea salt or canning salt
• Spices of your choice (optional)
• 1 quart mason jar

Instructions:

1. Remove outer leaves from cabbage. Quarter and core cabbage, then shred into thin strips.
2. In a bowl, sprinkle the cabbage with salt and optional spices. Massage mixture thoroughly until liquid starts releasing.
3. Pack mixture tightly into a mason jar, pressing down until the brine rises over the cabbage.
4. Seal the jar and let ferment at room temperature 4-7 days until it reaches desired tanginess.
5. Transfer to refrigerator. Consume within 2 months for the most probiotics.

Fermenting your own sauerkraut allows you to customize the flavor and control the ingredients. You can experiment with different salts, spices, and lengths of fermentation.

Delicious Ways to Enjoy Probiotic Sauerkraut

On Sandwiches

Pile sauerkraut on top of sandwiches for a tangy crunch. It pairs well with corned beef, pastrami, turkey, ham, and chicken salad sandwiches.

With Sausages

The sharp flavor of sauerkraut perfectly complements grilled bratwurst, kielbasa, and hot dogs. Add it on top or serve it on the side.

As a Side Dish

Sauerkraut makes a great low-calorie alternative to coleslaw as a zesty side. Serve it alongside grilled chicken, pork chops, or fish.

On Tacos

For a fun taco night, top your favorite tacos with sauerkraut in place of lettuce or cabbage. It adds a nice vinegary punch.

On Salads

Toss sauerkraut into grain bowls and main-dish salads for additional texture and tanginess. Pairs well with chicken, potatoes, beets, and apples.

As a Topper

Use sauerkraut as a lively topper for bowl meals, flatbreads, nachos, baked potatoes, omelets, and avocado toast.

With Eastern European Food

Enjoy sauerkraut the traditional way by pairing it with Polish pierogies, Russian pelmeni, German rouladen, or Czech goulash.

Storing and Handling Sauerkraut

Storage Tips

• Keep sauerkraut refrigerated at all times for food safety.
• Store unopened sauerkraut 2-3 months past the sell-by date.
• Keep opened sauerkraut in the fridge for up to 2 weeks.
• For homemade kraut, transfer to the fridge after desired fermentation.

Freezing Sauerkraut

Freezing can help extend the shelf life but may reduce probiotics over time. Portion into airtight containers or bags, press out air, and freeze for up to 8 months.

Reheating Sauerkraut

Cold or room temp sauerkraut provides the most probiotics. If reheating, do so gently on the stovetop or microwave just until warmed through.

Potential Side Effects of Too Much Sauerkraut

Sauerkraut is safe for most people when consumed in moderation. However, too much may cause issues like:

• Digestive discomfort or diarrhea
• Bloating and excess gas
• Headaches
• Sodium overload

Start with a half cup serving per day and gradually increase from there, watching for any side effects. Those with histamine intolerance may also react poorly.

Frequently Asked Questions

Does sauerkraut need to be refrigerated?

Yes, proper storage is important for safety and maintaining live probiotics in sauerkraut. Always keep sauerkraut refrigerated.

Can you eat expired sauerkraut?

It's best to consume sauerkraut before the expiration date for optimal freshness and active cultures. But unopened sauerkraut can often last 2-3 months past its date if refrigerated.

Does cooking sauerkraut kill the probiotics?

Cooking sauerkraut above 118F starts destroying beneficial probiotics. Consuming raw, unheated sauerkraut provides the most probiotics.

Can sauerkraut be frozen?

Freezing can extend the shelf life of sauerkraut but may gradually diminish probiotic counts over time. Portion it into airtight containers and freeze for up to 8 months.

Is store bought or homemade sauerkraut more nutritious?

Homemade sauerkraut offers the advantage of controlling ingredients and avoiding preservatives. But reputable store brands also undergo natural fermentation and can provide billions of live probiotics per serving.

Bring on the Benefits with Probiotic Sauerkraut

Sauerkraut that has been naturally fermented without heating provides a powerhouse of live, beneficial probiotics. Eating probiotic sauerkraut regularly can enhance digestion, immunity, heart health, and more. Look for raw, unpasteurized sauerkraut or ferment your own at home. Add this tangy superfood to sandwiches, salads, entrees, and sides to reap all its probiotic advantages.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.