The secret of sauerkraut's health benefits: fermentation

Fermentation simply refers to an ancient technique that naturally changes the chemistry of food.

Similar to cultured dairy products such as yoghurt and kefir, sauerkraut fermentation produces beneficial probiotics that have been linked to improvements in immune, cognitive, digestive and endocrine function.

People use fermentation to preserve vegetables and their nutritional value, as well as other perishable foods, for long periods of time without the use of modern refrigerators, freezers or canners.

Fermentation is the metabolic process by which carbohydrates, such as sugars, are converted into alcohols and carbon dioxide or organic acids.

It requires the presence of a carbohydrate source (such as milk or vegetables that contain sugar molecules), yeast, bacteria or both.

Yeast and bacteria microorganisms are responsible for converting glucose (sugar) into healthy strains of bacteria that populate your gut environment and help regulate many bodily functions.

Microbial fermentation occurs when bacteria or yeast organisms are deprived of oxygen (which is why fermentation was first described as "breathing without air" by the early French microbiologists who discovered the science behind the process).

The type of fermentation that makes most foods "probiotic" (rich in beneficial bacteria) is called lactic fermentation.

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.

What are the probiotic effects of sauerkraut?

Firstly, the active live probiotics in sauerkraut have health benefits for the digestive tract and therefore the rest of the body.

Microbial imbalances have been linked to an increased risk of several diseases, but fortunately, taking beneficial microorganisms from probiotic foods has repeatedly been shown to have health benefits in clinical settings.

After eating probiotic-rich foods, such as sauerkraut, these gut 'bugs' settle into the folds of the intestinal walls, where they communicate with the brain via the vagus nerve.

They also act as your first line of defence against various harmful bacteria or toxins that enter your body.

Some beneficial probiotic bacteria found in sauerkraut and other cultivated vegetables are more or less permanent residents, forming long-lasting colonies.

Others come and go more quickly, but still have strong anti-inflammatory effects.

The use of antibiotics, immunosuppressive therapy and/or radiation, among other treatments, can alter the composition of the gut and affect the gut flora.

Introducing beneficial bacteria into the GI tract can therefore be an attractive option to restore microbial balance and prevent disease.

The good bacteria that live in the gut are crucial for reducing the risk of many diseases.

The probiotic benefits of cultured foods include a reduction in the risk of a number of diseases:

• Brain and mental disorders
• Digestive disorders such as permeable bowel syndrome, ulcerative colitis and irritable bowel syndrome
• Mood disorders like depression and anxiety
• Cancer
• Asthma
• Hormonal imbalances
• Food allergies and sensitivities
• Metabolic disorders such as diabetes
• Obesity or weight gain
• Various autoimmune diseases

This is due to the direct and indirect effects of probiotics on various organs and systems, particularly the rate at which your body produces inflammation and controls the production of hormones.

The 'good bacteria' and other organisms that live in your gut can also be considered an organ in itself, as they are essential for the health of your brain, hormones, heart, lungs, liver and digestive organs .....

So foods rich in probiotics can help to :

• Improve immune function by creating a barrier against potential invaders, including "bad bacteria" such as pathogens, viruses, fungi and parasites.
• Aid in the digestion and absorption of various nutrients.
• Detoxify the body as probiotics help prevent infections and fight the toxins that live in your digestive tract.
• Support brain function and cognitive health, even helping to prevent dementia, treat Alzheimer's disease and prevent memory loss.
• Dealing with stress through the "gut-brain" connection, the effects of your microflora on your endocrine (hormonal) system.
• Controlling inflammation, which is at the root of most diseases.

Presentation of sauerkraut

Sauerkraut is very low in calories, but as you can see, it is an anti-inflammatory food with many health benefits.

In addition to probiotics, sauerkraut is a good source of antioxidants and fibre, thanks to its main ingredient, cabbage.

A small daily amount - just a few tablespoons - can provide significant benefits and is a great source of nutrients, including vitamin K, vitamin C, calcium, potassium and phosphorus - and, of course, probiotics.

In addition, the proliferation of lactobacilli in fermented vegetables improves their digestibility and increases the absorption of their various vitamins.

A small drawback is that it is a little high in sodium (with about 20% of the daily requirement in ½ cup), considering that sea salt is one of the main ingredients and although real sea salt has several advantages.

The equivalent of half a cup of sauerkraut:

• 13 calories
• 0 grams of fat
• 4 grams of fibre
• 7 grams of carbohydrates
• 2 grams of sugar
• 1 gram of protein
• 470 milligrams of sodium 
• 10 milligrams of vitamin C 
• 9 micrograms of vitamin K 
• 1 milligram of iron
• 1 milligram of manganese 
• 1 milligram of vitamin B6 
• 17 milligrams of folate

7 benefits of sauerkraut

1. Probiotics help improve digestion

The microorganisms in sauerkraut, especially those in the Lactobacillus genus, essentially 'feed' the good bacteria in your gut, which improves digestive health.

Research shows that Lactobacillus plantarum is the predominant strain of LAB bacteria in sauerkraut, which is produced during the fermentation process.

Because they can help reduce the presence of toxins, inflammation and bad bacteria in your digestive tract, probiotic bacteria are beneficial for reducing symptoms such as irritable bowel syndrome (IBS), constipation, diarrhoea and indigestion.

We often hear that probiotic yoghurt is one of the best foods to eat for better digestion and disease prevention, but non-dairy cultured foods such as sauerkraut have the same effects.

Sauerkraut and other fermented foods can help you absorb more nutrients from the food you eat, help you go to the bathroom more regularly, and even help control your appetite thanks to their effects on hormones.

2. Probiotics boost immune function

Although most people don't realise it, the gut is the largest organ in the immune system, and the probiotics in sauerkraut play an important role in regulating gut health.

Good bacteria can educate and support the immune system by controlling certain immune cells and preventing autoimmune reactions.

Probiotics also keep inflammation in check, which is critical to many of the diseases we face today.

3. Probiotics reduce inflammation and allergies

Autoimmunity - one of the causes of inflammation - is a condition in which the body attacks its own tissues because it suspects they are being damaged by an external 'invader', be it foods you are sensitive or allergic to, household products and cosmetics, poor air and water quality, etc.

The beneficial probiotics in sauerkraut help to increase and regulate NK cells, nicknamed 'natural killer cells', which control the body's inflammatory pathways and act against infections or allergic reactions to food.

This in turn can reduce the risk of developing virtually any chronic disease, from heart disease to cancer.

4. Protects cognitive health

It's not hard to imagine how connected our brain and digestive system are - think about the last time you felt "queasy" or had a knot in your stomach when you were nervous. 

Researchers are still discovering the fascinating and intimate relationship between your gut and your brain, and in particular how two-way this relationship really is.

Not only can your mood affect your digestion, but it turns out that the health of your digestive system can affect your nervous system, brain function and mood!

All this is possible because of the vagus nerve, one of the 12 cranial nerves, which helps to form the main channel of information between the nerve cells of the enteric nervous system and the central nervous system of the brain.

Communication through the vagus nerve is influenced by the different populations of bacteria in your gut.

Different types of bacteria in different proportions in your gut can trigger different chemical messages that affect your ability to learn, remember and sort information.

5. Probiotics can help you manage stress and improve your mood

The probiotics in sauerkraut can help produce and release important digestive enzymes and digestive substances that work with chemicals in your brain.

These include various nutrients such as vitamins and minerals that are necessary for neurotransmitter function and cognitive processes.

Your brain literally needs to digest nutrients properly - including amino acids and fatty acids - to produce hormones such as serotonin or dopamine, which regulate your mood.

Probiotics help produce 'happy hormones' and fight the effects of stress on your body, so sauerkraut may even help you feel more optimistic, have more energy and get a good night's sleep.

6. Good for weight loss

As you can see, the state of your gut health directly affects the way you think, feel, act and see the world!

Because the probiotics in sauerkraut help regulate various hormonal functions, they can have a positive effect on your cravings and appetite control.

Studies now link the consumption of probiotic-rich foods to a reduced risk of obesity.

7. Provides cancer-fighting antioxidants

In addition to the many probiotic benefits that sauerkraut can provide, cabbage, its main ingredient, also has many benefits.

Cabbage is a disease-fighting vegetable: Cabbage is part of a group of antioxidant-rich foods and cruciferous vegetables that are known to be powerful cancer-fighting foods.

One reason why cabbage and other cruciferous vegetables have protective effects is that they provide several antioxidants and fibre.

Cabbage contains phytochemicals including sulphur compounds, isothiocyanates and indoles.

In the laboratory, they have been shown to protect against the formation of cancer cells and have a positive effect on reducing inflammation.

Sulforaphane, a particularly potent member of the isothiocyanate family, is able to increase the body's production of phase 2 enzymes that can help fight free radical damage.

Although most chucruits are made from white or green cabbage, some varieties use purple cabbage.

Purple cabbage has its own class of special antioxidants called anthocyanins.

These phytochemicals, called flavonoids, have powerful antioxidant properties that help fight cardiovascular disease, cancer and cognitive disorders.