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Sauerkraut Superfood: 7 Health Benefits Unveiled

One of the most popular food choices in Germany is sauerkraut.

Sauerkraut has a long history, and it was originally made in the German region.

There are a lot of health benefits that people can get from eating sauerkraut, such as lowering cholesterol levels, improving digestion, and preventing cancer.

Sauerkraut is made from finely cut cabbage combined with salt.

When people ferment the cabbage and salt, bacteria start to convert the sugars in cabbage into lactic acid.

As a result, it leads to the creation of sauerkraut.

Many different cultures now use sauerkraut, and they all say that it’s good for their health.

In this article, we will look at some of the proven reasons why sauerkraut is good for you.

7 Benefits of Eating Sauerkraut

benefits of eating sauerkraut

Sauerkraut has a long history, and it is still a part of many different cultures which means that sauerkraut is good for you.

There are seven benefits to eating sauerkraut, and they include:

1 – Lower Your Cholesterol Levels.

One of the best reasons to eat sauerkraut is because it can lower your cholesterol levels.

It can be hard for people to control their cholesterol levels, but eating food with “good” bacteria can help you get your cholesterol under control.

Many different types of “good” bacteria can be found in sauerkraut, such as Lactobacillus Plantarum.

2 – Improve Your Digestion.

Sauerkraut is a great food for your digestion.

It tastes sour, and it’s an excellent source of probiotics, which are “good” bacteria that can help improve your digestive health while making you more regular by helping with constipation.

Sauerkraut can also help prevent bloating and flatulence, making it a perfect food for your digestive health.

3 – Boost Immune System.

Did you know that sauerkraut can help boost your immune system? Eating sauerkraut is a great way to get more immune-boosting probiotics in your diet.

When it comes to fighting off colds and other types of infections, probiotics can help fight them much more effectively.

The more probiotics you eat, the more you can boost your immune system.

4 – Help Lose Weight.

Sauerkraut can indeed help you lose weight, but it’s not because it’s low in calories.

It has the same amount of calories as any other type of cabbage, but its probiotics make it effective at getting rid of fat.

They’re excellent for helping to break down your food faster and improve your digestion.

This can help you feel less hungry throughout the day, which can be a great way to cut down on your overall calorie intake and lose weight.

5 – Reduce Stress.

Although it’s not as direct as other choices, sauerkraut can help reduce stress in your life.

It makes you feel relaxed and give you a boost of energy, which can be a great way to overcome stress.

There are many other things that you can do in your life that will help reduce stress, such as getting enough sleep at night and exercising regularly, but eating sauerkraut is one thing that you should add to your list of things that will help you reduce your stress levels.

6 – Reduce Risk of Certain Cancers.

Some types of cabbage can prevent certain types of cancer, and sauerkraut is no exception.

People who eat more sauerkraut have a lower risk of developing lung cancer.

If you want to reduce your risk of getting lung cancer, try eating more sauerkraut in your diet.

It’s one way to help prevent yourself from getting lung cancer.

7 – Alleviate Symptoms of Arthritis.

Sauerkraut can alleviate symptoms of arthritis, which is why it’s important to eat sauerkraut regularly.

It has shown the potential to relieve pain and stiffness associated with certain types of arthritis, including osteoarthritis.

Researchers believe that it does this because of the probiotics found in sauerkraut, which can help reduce inflammation naturally.

What Are the Side Effects of Sauerkraut?

what are the side effects of sauerkraut

There are no major side effects of eating sauerkraut regularly, although some people may experience certain digestive problems when they first start to eat it.

This does not include allergies that some people may have with specific types of cabbage, although there can be mild symptoms associated with this.

Sauerkraut has been linked to inflammation in certain studies, but repeated ingestion might cause diarrhea.

In some research, sauerkraut was found to have anti-cancer properties; other studies focused on the interaction with monoamine oxidase inhibitors (MAOIs).

So far, the evidence suggests that the cabbage family has anti-viral and anti-cancer effects; however, further studies are needed to be conclusive.

The most common side effects associated with sauerkraut consumption are gastrointestinal discomfort such as diarrhea and bloating.

While rare, there have been reports of individuals experiencing anaphylactic shock after eating fermented cabbage produced with mold.

Is it OK to Eat Sauerkraut Every Day?

It’s generally considered OK to consume sauerkraut every day, or even several times a day.

However, be sure to eat it in moderation and focus on eating fermented foods not made with mold.

It’s also important to make sure that you don’t have an allergy before eating sauerkraut.

Check the ingredients list to ensure that it does not contain any foods that you are allergic to.

How Much Sauerkraut to Eat Daily for Probiotics?

how much sauerkraut to eat daily for probiotics

One tablespoon a day is generally enough to get the benefits of probiotics from sauerkraut.

Just take care not to eat too much because it could cause an upset stomach or other digestive problems if you eat too much at once.

In addition, consider taking a supplement that has been enriched with certain types of probiotics if you have problems getting enough of them through your diet.

What is the Healthiest Way to Eat Sauerkraut?

what is the healthiest way to eat sauerkraut

When making sauerkraut, be sure not to heat it or store it for too long.

You will want to ferment the cabbage at room temperature, and then you can eat it immediately after preparing it thoroughly.

Try out different ways of cooking with sauerkraut so that you do not get tired of eating the same thing over and over.

For example, try putting it in a stir fry or on top of eggs for breakfast.

You can also use it as a condiment to spice up your hot dogs and hamburgers.

Here are some ideas to help you plan out your meals:

  • Add sauerkraut to a taco salad.
  • Try deviled eggs made with vegan mayo, mustard, and sauerkraut.
  • Add it to an omelet.
  • Layer slices of sauerkraut between your sandwich ingredients, such as pastrami or roast beef with cheese.
  • Add it to a hot dog with ketchup and mustard for a Cincinnati-style chili dog.
  • Layer it on top of a German-style frankfurter with spicy brown mustard.
  • Add sauerkraut to your favorite chili recipe for an extra layer of flavor.

Which is Better? Store-bought vs Homemade Sauerkraut

which is better storebought vs homemade sauerkraut

Store-bought sauerkraut tends to have more sodium than homemade, which can be a problem if you want to lower your salt intake.

Also, many commercial brands contain unhealthy additives and preservatives, so it’s best to read the labels before purchasing them.

It’s important to know that sauerkraut with live cultures is not pasteurized, which is the process of heating foods to kill any harmful bacteria.

This is because high temperatures have already destroyed all of the beneficial microbes.

However, if you want to try out some different types of sauerkraut recipes, consider adding in cooked or canned vegetables before fermenting them to add extra flavor and nutrition.

The best way to know what ingredients are in your sauerkraut is by making it yourself at home.

You can try out a few different recipes with the basic idea of fermentation, then branch out from there into more elaborate dishes that include different flavors and textures.

Is Sauerkraut Juice Good for You?

is sauerkraut juice good for you

One common question is whether to drink sauerkraut juice when you eat the cabbage.

While it does contain some probiotics, there are not enough of them in each mouthful for it to be considered an effective way to consume them.

For that reason, you should always eat sauerkraut rather than drink its juice.

However, if you want to get the benefits of sauerkraut juice for yourself, it is recommended that you drink about one cup a day.

Just keep in mind that it’s not as potent as eating whole pieces of sauerkraut and that it does not contain nearly as many healthy bacteria.


The health benefits of sauerkraut result from the live bacteria that ferment it, called probiotics.

It’s best to eat sauerkraut immediately after preparing it at room temperature to get the most benefits from this food item.

If you’re going to eat sauerkraut in moderation, you can eat about one tablespoon of the food per day.

Add sauerkraut to your favorite dishes for a tasty flavor, or prepare it at home yourself to save money.

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