How to Eat More Sauerkraut: All the Benefits in 2024

“When life gives you cabbage, make sauerkraut.”

You may know sauerkraut as that tangy, fermented cabbage that makes a great topping for your hot dog. But if you take a closer look, you’ll discover that there’s so much more to this delicious side dish!

First comes the versatility of this effortless dish. Due to the aforementioned taste, sauerkraut goes well with heavier, meat-based dishes by adding contrast and sharpness to the meal. On the other hand, it’s also a fantastic companion for creamy stews, pasta dishes, and casseroles.

By simply adding sauerkraut to almost any meal, you get a more in-depth flavor profile and a more satisfying texture.

But, as I said, there’s more to sauerkraut than meets the taste buds (although that alone would be enough). Besides being delicious, sauerkraut is also packed with probiotics, vitamins, and fiber – all of which are elements that promote gut health and overall wellness.

So, are you ready to dive into the world of sauerkraut? With the expert knowledge of our nutritionist consultant, I’ll explore more of its benefits and discover how to eat more sauerkraut with delicious recipes from around the world.

How to Make Sauerkraut a Part of Your Daily Routine

If you’re in the US, your sauerkraut intake most likely comes from Reubens and hot dogs. Now, these dishes are delicious, but they’re not exactly the best options for a healthy diet.

So, if you want to know how to eat more sauerkraut, here are a few other (interesting) options:

Sauerkraut Smoothie

While it may sound odd, sauerkraut can be added to fruit smoothies for a tangy, probiotic boost. The sour flavor of the sauerkraut pairs well with sweet fruits like pineapple, mango, or berries.

Sauerkraut on Pizza

Sauerkraut makes a unique and flavorful pizza topping since it pairs especially well with smoked meats like bacon or ham. Add it on top of the cheese for a tangy contrast to the rich flavors.

Sauerkraut Avocado Toast

For an unexpected twist on avocado toast, top it with sauerkraut. The creaminess of the avocado balances the sour taste of the fermented cabbage, and if you add a fried egg, you get a filling, savory breakfast.

Sauerkraut Chocolate Cake

Believe it or not, sauerkraut can be used to make a moist, rich chocolate cake. The drained and chopped sauerkraut goes into the batter, after which the cake goes into the oven. Overall, other than adding fermented cabbage to a chocolate cake, the cooking steps are quite normal.

Adding sauerkraut to the cake batter provides moisture, which results in a springy texture. The slight tanginess of the sauerkraut complements the sweetness of the chocolate, and it adds a subtle texture similar to coconut flakes. 

The best part is that when you dig into the cake, you don’t feel the iconic sauerkraut flavor. It’s just a surprise addition to the traditional recipe that adds a bit of kick to an old classic.

Sauerkraut Salsa

If you like dipping things in sauces, then you might like sauerkraut salsa.

Mix sauerkraut with diced tomatoes, onions, jalapeños, cilantro, and lime juice for a probiotic-packed salsa. The result is a zesty dip or topping for tacos and nachos. 

If you’re willing to bend your culinary preferences a bit, sauerkraut is easy to include in a wide range of recipes. For instance, it works well in green salad, potato salad, egg salad, mashed potatoes, ramen, rice bowls, and many other delicious recipes.

The rule of thumb is that if the dish pairs well with olives or pickles, you should try adding sauerkraut. 

Sauerkraut for Vegans and Vegetarians

Sauerkraut is vegan and vegetarian (just cabbage, water, and salt), but it’s quite challenging to eat it by itself. 

As you can see in the ideas listed above, sauerkraut works best next to a meaty or creamy dish, but this doesn’t mean you’re doomed to live a sauerkraut-less life if you’re following a vegan or plant-based diet.

The key is to use sauerkraut as a flavorful, probiotic-rich topping or mix-in for all kinds of plant-based dishes, like sandwiches, bowls, salads, and baked potatoes. If you check our list of the best plant-based meal delivery services, you might find even more Sauerkraut recipes.

Is Sauerkraut the Same as Kimchi?

Sauerkraut and kimchi have distinctly different ingredients, flavor profiles, and cultural origins. They’re both fermented foods made from cabbage but that’s where the similarities end.

Sauerkraut is made from shredded cabbage and salt (with some optional seasonings for extra flavor), while Kimchi is made from Napa cabbage or other vegetables like radishes and cucumbers. Kimchi includes a variety of seasonings such as garlic, ginger, scallions, chili pepper, fish sauce, and sometimes fermented seafood.

In terms of flavor profile, sauerkraut is tangy, sour, and slightly salty due to the lactic acid fermentation process. Kimchi has a bold, spicy, and umami-rich flavor. The addition of chili peppers, garlic, and fish sauce gives it a distinctive spicy and savory taste, which can vary from mild to very spicy, depending on the recipe.

There are also differences in the fermentation time, with Kimchi taking about a few days to a couple of weeks and sauerkraut taking up to a month.

Lastly, sauerkraut comes from Germany and Eastern Europe (though its roots can be traced back to ancient China) and is often served with sausages, potatoes, and other meaty dishes. 

Kimchi hails from Korea and is a fundamental part of Korean cuisine. The process of making and sharing kimchi, known as Kimjang, is recognized by UNESCO as an Intangible Cultural Heritage¹. Kimchi is commonly served as a side dish and used in various Korean dishes like soups, stews, and rice dishes.

Make Sauerkraut at Home

Sauerkraut is quite easy to make at home. Here’s what you need:

Ingredients

• 1 medium to large head of green cabbage (about 2 lbs or 900 grams)

• 1 to 1.5 tablespoons of kosher salt or sea salt (non-iodized)

Equipment

• Large mixing bowl

• Sharp knife or mandolin

• Large glass jar or ceramic crock

• Weight (a smaller jar filled with water, a clean rock, or a specialized fermenting weight)

• Clean cloth or tea towel

• Rubber band or string

Start by preparing the cabbage – remove the outer leaves and core (set 1 leaf aside for later use). Next, shred the cabbage into fine strips and place it in a large mixing bowl. Sprinkle the salt over the cabbage and massage it with your hands for about 5-10 minutes. The cabbage will start to release its juices (brine) and turn limp.

Transfer the salted cabbage into a clean glass jar or ceramic crock. Press down firmly with your fist or a tamper to remove air pockets and submerge the cabbage in its own brine.

Continue packing and pressing until all the cabbage is in the jar and the brine covers the cabbage completely.

Once you fill the jar, place the reserved outer cabbage leaf on top. Add a weight on top of the cabbage leaf to ensure the cabbage stays below the brine. Cover the jar with a clean cloth or tea towel, and secure it with a rubber band or string. This allows gases to escape while keeping dust and insects out.

Place the jar in a cool, dark place between 65-70 °F (18-21 °C) and wait for the fermentation process to start. Check the sauerkraut daily to ensure the cabbage remains submerged in the brine. If necessary, press it down to release any trapped air.

The fermentation process can take anywhere from 1 to 4 weeks, depending on your taste preference and the ambient temperature. The sauerkraut should taste tangy and slightly sour.

If you subscribe to a meal delivery service, you might even find yourself making sauerkraut as part of a meal.

How to Store Sauerkraut

Once the sauerkraut has reached your desired level of tanginess, remove the weight and the top cabbage leaf. You can transfer the sauerkraut to smaller jars (for small storage space purposes) and seal them with lids.

Store the sauerkraut in the refrigerator, where it will continue to ferment slowly and develop flavor. It can be kept for several months.

If you buy your sauerkraut from the store, you may find it canned, in a jar, or in a plastic container. You can also store these in the refrigerator for several months, but you can also freeze the contents if you want it to last longer (maximum 3 months).

If you open a jar of sauerkraut, homemade or store-bought, you can keep the leftovers in the fridge (covered with a lid) for about a week before it starts losing flavor and texture. 

Why Sauerkraut?

The fermentation process that turns cabbage into sauerkraut creates beneficial bacteria that help digestion, enhance nutrient absorption, and support regular bowel movements. Additionally, its fiber content helps prevent constipation.

In a nutshell, sauerkraut is excellent for digestive health due to its high probiotic content, which promotes a balanced and healthy gut microbiome² (the bacteria that live in your digestive system). 

A healthy gut microbiome is crucial for overall health. It influences cardiometabolic³ functions like weight management and heart health, as well as mental well-being⁴, by producing mood-regulating neurotransmitters. So, sauerkraut may help maintain both body and mind working in optimal conditions.

Health Benefits and Nutritional Facts

Let’s have a look at the health benefits⁵ and nutritional information associated with sauerkraut.

Improved Digestion

Sauerkraut is rich in a wide range of probiotics, which are beneficial bacteria that support gut health. One serving of sauerkraut contains about 1 million colony-forming units (CFUs) of probiotics. So, every time you eat this fermented dish, the population of bacteria living in your gut may get new residents.

This may help resolve digestive issues that are quite common among Americans, such as bloating, constipation, fatigue, and even skin issues. For instance, one of the common bacteria available in sauerkraut is Leuconostoc Mesenteroides⁶, which could help reduce oxidative stress. 

Another bacterium worth mentioning is Lactobacillus plantarum, which could help diversify the gut microbiota⁷. Its main job is to enhance iron absorption⁸, reduce inflammation⁹, and support cardiovascular health. It can also help manage conditions like IBS¹⁰ and can improve overall digestive health.

Helpful tip: For optimal benefits, choose raw, unpasteurized sauerkraut to ensure it contains live probiotics.

Additionally, the fiber content in sauerkraut also promotes regular bowel movements and helps prevent constipation.

Better Immunity

The probiotics in sauerkraut also help enhance the immune system. 

A healthy gut microbiome can prevent harmful bacteria from colonizing the gut, boost the body's natural defenses¹¹, and help reduce the number of inflammatory proteins¹². Additionally, sauerkraut is high in vitamin C and iron, both of which are essential for a robust immune response¹³ ¹⁴.

Cancer Prevention

Sauerkraut contains compounds that have been shown to have anti-carcinogenic properties, like glucosinolates¹⁵. These compounds can help reduce DNA damage and inhibit the growth of cancer cells. 

Furthermore, regular consumption of sauerkraut has been linked to a lower risk of certain cancers¹⁶, including breast cancer.

Weight Loss

Low in calories and high in fiber, sauerkraut can help you feel full longer, reducing overall calorie intake. The probiotics in sauerkraut may also aid in weight management by improving metabolism and reducing fat absorption¹⁷.

Brain Health

The gut-brain axis is a complex communication network between the gut and the brain. Therefore, a gut with a more diverse population of probiotics can positively influence this connection, potentially improving mood and cognitive function.

In recent studies¹⁸, regular consumption of fermented foods like sauerkraut has been linked to reduced symptoms of anxiety and depression. Overall, the idea is that a healthy gut supports a healthy body and a healthy brain due to the direct interaction between the gut microbiome and the brain. This, in turn, promotes good mental health.

Heart Health

Sauerkraut is a good source of fiber and probiotics, both of which can help lower cholesterol levels and improve heart health. It also contains vitamin K2, which helps prevent calcium deposits in the arteries, reducing the risk of atherosclerosis¹⁹.

Bone Health

Vitamin K2 in sauerkraut is crucial for bone health as it helps in the proper utilization of calcium²⁰, promotes stronger bones, and reduces the risk of fractures.

Extra Benefit: It May Alleviate Your Hangover

While not scientifically proven, sauerkraut is often touted as a hangover remedy. Some people swear by it.

Some researchers believe the so-called hangover cure effect happens due to sauerkraut’s high electrolyte (particularly sodium) and water content, which can help replenish lost minerals and rehydrate the body.

Also, the probiotics²¹ and organic acids²² in sauerkraut help support liver function, which is essential for breaking down and eliminating the toxins produced by alcohol metabolism. 

However, these effects are not limited to sauerkraut. Other fermented foods, like kombucha²³, have a similar impact.

Nutritional Facts

Sauerkraut has a low-calorie, low-fat profile and is rich in fiber, vitamins, and minerals. 

Additionally, sauerkraut contains vitamins C and K, iron, and manganese, which support overall health.

Sauerkraut vs. Probiotic Supplements

You may have heard that sauerkraut or fermented foods, in general, are better than probiotic supplements. However, it’s quite difficult to say that one is better than the other without knowing your individual goals, health condition, and a myriad of other factors. 

If you look at this from a financial perspective, yes, fermented foods are a lot more affordable. If you have $10, you can make your own sauerkraut at home, but a month’s supply of probiotics can be quite pricey.

From a health benefits perspective, both have pros and cons you should be aware of. 

At the end of the day, you have 2 great options to choose from, depending on your daily routine, health condition, budget, and other factors. 

Things to Keep in Mind About Sauerkraut

Sauerkraut is a nutritious and probiotic-rich food, but it’s important to be aware of its potential risks and side effects. 

Here are some key points to consider:

Histamine Intolerance and Drug Interactions

Sauerkraut is high in histamine and tyramine²⁷. Therefore, it may cause allergy-like symptoms in individuals with histamine intolerance, such as headaches, hives, itching, digestive issues, and, in severe cases, anaphylaxis. 

So, if you know you have a histamine intolerance, it’s best to be cautious when consuming sauerkraut.

Tyramine, on the other hand, can interact dangerously with monoamine oxidase inhibitors (MAOIs), a class of drugs used to treat depression and anxiety. This interaction can lead to hypertensive crises and a severe increase in blood pressure²⁸. 

So, if you’re taking MAOIs, you should consult your healthcare provider before adding sauerkraut to your diet.

High Sodium Content

Sauerkraut is typically high in sodium, which can be problematic for individuals with high blood pressure or those on a low-sodium diet. 

Excessive sodium intake is associated with an increased risk of heart disease, stroke, kidney disease, and congestive heart failure. Therefore, it’s best to consume sauerkraut in moderation and be mindful of the overall sodium intake²⁹ from other foods.

Sauerkraut is Best Eaten Raw

The number 1 reason why you should learn how to eat more sauerkraut is the live probiotics it adds to your intestinal flora. However, these probiotics are sensitive to heat and can be destroyed at temperatures above 115 °F (46 °C).

Furthermore, cooking sauerkraut can lead to the loss of other nutrients, such as various vitamins and enzymes, diminishing its overall nutritional value. For instance, vitamin C, which is abundant in sauerkraut, is particularly sensitive to heat and can be significantly reduced during cooking

You Still Need a Balanced Diet and Physical Exercise

Don’t think you can slack off from exercise and healthy eating just because you’ve learned how to eat more sauerkraut. 

Sauerkraut isn’t the magical solution (or superfood, if you will) that will undo the effects of your bad habits. To reap the full benefits of sauerkraut and maintain overall health, it’s essential to follow a balanced diet and engage in regular physical exercise!

FAQ

What is sauerkraut?

Sauerkraut is finely cut raw cabbage that has been fermented by various lactic acid bacteria. The fermentation process gives it a distinctive sour flavor and extends its shelf life. It is a traditional dish in many Central and Eastern European cuisines.

What are the health benefits of sauerkraut?

Sauerkraut is rich in probiotics, which promote gut health, improve digestion, and boost the immune system. It is also a good source of vitamins C and K, fiber, and various minerals. Regular consumption may help with weight loss, reduce inflammation, and improve heart and bone health.

How is sauerkraut made?

Sauerkraut is made by shredding cabbage, mixing it with salt, and allowing it to ferment in an anaerobic environment for several weeks. The salt draws water from the cabbage, creating a brine that facilitates fermentation by lactic acid bacteria.

What is the difference between sauerkraut and kimchi?

While both are fermented cabbage dishes, sauerkraut is typically made with just cabbage and salt, resulting in a tangy, sour flavor. Kimchi, on the other hand, includes additional ingredients like garlic, ginger, chili pepper, and fish sauce, giving it a spicy and complex flavor profile.

Can sauerkraut be cooked or heated?

Heating sauerkraut can destroy its beneficial probiotics. To preserve these probiotics, it’s best to consume sauerkraut raw or add it to dishes just before serving. Cooking sauerkraut will still provide its nutritional benefits but without the probiotic content.

How much sauerkraut should I eat daily?

It’s recommended to start with 1-2 tablespoons of sauerkraut per day and gradually increase to about 6 tablespoons. This helps your digestive system adjust to the probiotics and reduces the risk of digestive discomfort.

What are the potential side effects of eating sauerkraut?

Some people may experience digestive issues such as bloating, gas, and diarrhea when they first start eating sauerkraut. It’s also high in sodium, which can be a concern for individuals with high blood pressure or those on a low-sodium diet. Additionally, sauerkraut contains histamine and tyramine, which can cause reactions in sensitive individuals or interact with certain medications.

How long does sauerkraut last once opened?

Unpasteurized sauerkraut stored in the refrigerator can last for 4-6 months after opening. Pasteurized sauerkraut, which has been heat-treated, should be consumed within 3-4 weeks after opening if kept at room temperature.

What should I look for when buying sauerkraut?

For the best health benefits, choose sauerkraut that is raw, unpasteurized, and contains live probiotics. Look for labels that say "raw," "unpasteurized," or "live probiotics." Avoid sauerkraut with added preservatives, vinegar, or sugar, as these can reduce its probiotic content.

Can I make sauerkraut at home?

Yes, making sauerkraut at home is simple and cost-effective. You need cabbage, salt, a fermentation vessel, and some time on your hands. 

References 

1. https://ich.unesco.org/en/RL/kimjang-making-and-sharing-kimchi-in-the-republic-of-korea-00881

2. https://health.clevelandclinic.org/gut-microbiome

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