Pickles And Pickled Vegetables
Just as the fermentation process to make sauerkraut essentially makes the product pickled cabbage, pickling or fermenting any vegetable can create probiotics in the food. Whether enjoying classic pickled cucumbers, or pickled beets, pickled asparagus, pickled green beans, pickled carrots, pickled cauliflower, or anything in between, pickled vegetables can be a good source of probiotics. The key is to be sure the pickled product is unpasteurized, as pasteurization kills the beneficial bacteria.
Sauerkraut Benefits May Extend To Ptsd
Imbalances in gut bacteria may make people more likely to suffer from post-traumatic stress disorder, according to highlights from research in the Canadian Journal of Psychiatry .
According to the authors, There is an urgent need for well-designed, double-blind, placebo-controlled clinical trials aimed at determining the effect of bacterial supplements and controlled changes in diet on psychological symptoms and cognitive functions in patients with well-documented mental health problems. This particularly applies to PTSD patients characterized by long-lasting low cortisol levels.
Why might probiotic foods like sauerkraut help with PTSD?
Probiotics are linked with improved mood, reduced anxiety symptoms, and reduced psychological stress. Fermented foods help also affect and improve the processing of emotions in some clinical work. Tip: While we dont know for sure if sauerkraut specifically helps with PTSD, adding some to your daily routine wont hurt and might help.
Provides Probiotic Bacteria Such As Lactobacillus
Since sauerkraut undergoes a lactic acid fermentation process, it provides a range of probiotic bacteria strains.
According to tests undertaken on commercial sauerkraut samples, there is a wide range of bacterial species present. These beneficial bacteria strains include
- Lactobacillus brevis
- Leuconostoc fallax
- Leuconostoc mesenteroide
Research into the gut microbiome is ongoing. However, researchers believe probiotic bacteria may have benefits for gut health, and this could potentially help to influence overall immune health .
Canned Sauerkraut Is Different From Fresh Sauerkraut
However, it is worth bearing in mind that these bacteria strains are only present in fresh sauerkraut.
Fresh sauerkraut is perishable, and it will usually be refrigerated at the point of sale.
On the other hand, most canned/jarred sauerkraut products will have been pasteurized.
Unfortunately, this pasteurization process also kills the beneficial bacteria, so it will not be present in such products. Heating can also destroy these probiotic bacteria .
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Can Sauerkraut Help To Support Your Immune System
Most of our immune system is found in our gut, so with its gut-supporting properties its easy to see how sauerkraut can also be of benefit to your immune system too. The good bacteria from sauerkraut helps to keep the lining of your digestive system healthy. A strong gut lining stops any unwanted substances or toxins from leaking into your body and thereby causing an immune response. These same bacteria may also support your natural antibodies and reduce your risk of infections.
Natural Source Of Probiotics
The preferred source of any nutrientof which probiotic bacteria are no exceptionis organic, natural food. You can readily find probiotic yogurt and milk.
Dairy, however, is not a preferred source as digestive woes are often the result of its ingestion. Many people can still enjoy dairy without adverse effects and it can be a healthful part of your diet.
What you may not know is that fermented foods like sauerkraut contain exponentially more probiotics than milk products or any supplement.
Note: The probiotic count of store-bought, shelf stable sauerkraut does not compare to home-brewed sauerkraut. You can easily make it at home with just cabbage, salt, and water.
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How To Make Your Own Sauerkraut
This is easier than you might think! Its just a matter of knowing how to prepare the vegetables properly and then playing the waiting game.
Of course, its possible to buy ready-made sauerkraut, but beware not all products contain the live beneficial bacteria. Store-bought products are often pasteurized to maintain shelf life. This, however, destroys any live organisms. They may also contain large amounts of sodium which certainly isnt good for you either.
If you choose to buy your sauerkraut, look for a brand that has been made in the traditional way. It should be refrigerated and mention something about containing live and/or active cultures. The best brands can usually be found in health food stores and the organics section of some grocery stores.
If youre new to sauerkraut, you might be a little wary of how to actually enjoy it. Many people are put off by the strong smell and taste. Its best eaten as a side dish or a condiment. Simply add a few forkfuls to your plate at a meal. Remember start slow! Like all probiotic food, sauerkraut may cause a little bloating at first. But this is just a sign that the beneficial bacteria are doing their job. Enjoy!
How To Find The Best Probiotics
- Read the fine print. To find the right probiotic for you, start by reading the label.
- Be specific. Experts agree that this is the most important factor when choosing a probiotic.
- Be open to trial and error.
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What Are Probiotics In Sauerkraut
Essentially, probiotics in sauerkraut are tiny microorganisms that form in the process of fermentation. Sauerkraut ferments because it contains plenty of lactic acid bacteria that ferment the cabbage at around 18 degrees Celcius or 65 degrees Fahrenheit.
The fermentation process has a very specific purpose in sauerkraut: to rapidly proliferate lactic acid-producing bacteria, primarily Lactobacilli, through the food. These Lactobacilli cause the pH to decrease, rendering the environment acidic and inappropriate for the development of unwanted bacteria.
Is Sauerkraut Good For Your Liver
A review of studies found that probiotics may be helpful in cases of non-alcoholic fatty liver disease, which is more common in people who have insulin resistance or type-2 diabetes.6
But even if your liver is normal, probiotics can still be helpful. This is because an unbalanced microbiome produces toxic metabolites. These metabolites go directly to your liver via your portal vein, where theyre detoxified.7
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Sauerkraut Fermented Food And Histamine Intolerances
Despite sauerkrauts range of benefits for human health, its important to consider any medication you are taking and any intolerances you have. If you have an MAOI prescription or a prescription with a diet restriction list, sauerkraut should be avoided.
If in doubt, consult your medical professional.
Sauerkraut has a high content of tyramine and glucosinolates. Yes, sauerkraut also has a very high concentration of histamine, a major cause of food intolerance. Those who suffer from hay fever may find sauerkraut might heighten their symptoms.
Nutritional And Bacterial Data For Sauerkraut
Many start eating sauerkraut to improve gut health. Was that you?
to try their hand at fermentation.
Years ago, I started eating sauerkraut because fermented foods were a universal component of healthy traditional diets. I knew NOTHING about what made it so healthy.
Today, chefs all over the country are experimenting with various fermented foods to bring new and unusual flavors to their menus.
No matter the reasons for the jars of sauerkraut now finding an honored spot in our refrigerators, its nice to know what makes sauerkraut such a incredible food.
Yes, sauerkraut is a good source of fiber and beneficial probiotics that will improve your digestion. It is also rich in antioxidants and living enzymes along with a great array of vitamins and minerals, all critical for optimal health. But, sauerkraut is more than this and there is a myriad of reasons to eat sauerkraut.
So, exactly just what is the range of nutrients that can be found in sauerkraut and how are they beneficial?
330 milligrams sodium, 14% DV100 milligrams potassium, 3% DV75 milligrams Vitamin C, 30% DV10 micrograms Vitamin K, 45% DV179 IUs Vitamin A40 milligrams calcium, 2% DV1 milligram iron, 6% DV17 micrograms folate, 6% DV
*Percent Daily Values are based on a 2,000 calorie diet.
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The 3 Supermarket Sauerkraut Brands
Now that we know which factors are conducive to a higher content of probiotics in sauerkraut we can for the sauerkraut with the most probiotics. Naturally, you will have the most control over your sauerkrauts probiotic levels when making it at home.
But if thats not an option, lets look at some store-bought alternatives!
What Foods Are High In Probiotics For Diabetics
Kimchi, the national dish of North and South Korea, and sauerkraut are among the best probiotic foods for people with diabetes. They have the lowest carbohydrate and calorie content of all these foods and are high in fiber.
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What Are Fos Or Fructooligosaccharides
Fructooligosaccharide, also known as FOS, is a simple carbohydrate and soluble fiber that occurs naturally in many healthy foods. It fertilizes beneficial bacteria in the right side of the colon. Inulin is a complex soluble fiber that reaches the distal or left descending portion of the colon. Inulin and FOS together fertilize Bifido and Lactobacilli, the healthy bacteria that live throughout the colon.
Eating foods or supplements that contain both fibers can provide for improved health throughout the lower gut, as well as greater overall wellness. Unlike Prebiotin, other prebiotic supplements contain only the fibers that fertilize one side of the colon not both. Our all-natural formula is the only supplement proven to give your body the nutrients it needs to nourish all of the bacteria in your gut, not just part of it.
Beneficial gut bacteria improve your health in several diverse ways. Youll notice improved regularity, and if you suffer from a lower GI condition such as leaky gut syndrome, you may notice a reduction in uncomfortable symptoms. Beneficial gut bacteria also make it easier for your body to absorb plenty of calcium. Unfortunately, your body only absorbs about 30 percent of what you consume. Prebiotins oligofructose-enriched inulin is clinically proven to increase the bioavailability of calcium already in your diet, making you less susceptible to osteoporosis.
What Are The Best Ways To Eat Sauerkraut
A lot of people top a hotdog with sauerkraut, use it when making Reuben sandwiches. There are a ton of other ways to eat it, too. Its pretty versatile really, when you consider its made from the simple cabbage! Making your own sauerkraut is the best idea, and then you can enjoy it these ways:
- Add to a bowl of slightly cooled soup
- Eat it as a simple side condiment
- Top poached eggs
- Add to tacos
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Are There Health Benefits To Fermented Foods
Even though there is no standard requirement for intake, fermented foods are essential for gut and immune health and this is why it is recommended to include them in your diet as much as possible. Often, its necessary to take supplements to obtain a sufficient amount, but FOOD should always be a priority.
These foods increase the availability of B vitamins and vitamin K. These are all crucial for supporting your energy levels, brain function, digestion, heart and bone health.
Improvement of gut health leads to lower inflammation all over your body. In fact, over 70% of your immunity comes from your gastrointestinal tract! Although you may see improvements in constipation, gas or bloating over time, improving your digestive health also leads to lowering your overall inflammation levels too.
Does Sauerkraut Contain All The Probiotics I Need
No, sauerkraut contains only one major group of probiotics known as lactic acid bacteria , which is just one type out of hundreds. It is important to note that research on the different varieties of probiotics is still ongoing, but LAB probiotics have a more significant effect on the immune system compared to other varieties.
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Are Probiotic Supplements Better Than Fermented Foods
Since this is a relatively new area of research, you may have seen probiotic supplements being advertised. While these may be helpful for treating specific conditions, fermented foods often contain much higher levels of probiotics .
Also, why take a pill when you could just eat real, delicious food?! After all, the original way we consumed probiotics was through food, not supplements.
There are both dairy and non-dairy fermented options and even fermented beverages exist, so theres a variety of ways to get your probiotics. All you have to do is choose your favorite!
There are many great recipes to make your own fermented foods, but you can also purchase some of these foods at your local farmers market or grocery store.
What Are Probiotics
Probiotics are live yeast and bacteria that have a positive effect on the gut bio and overall digestive system. Probiotics accomplish this by replacing the good bacteria that might have been lost after consuming antibiotics and also balancing the ratio of good and bad bacteria. As a result, your digestive system is able to break down food as required while also reducing the occurrence of diarrhea, irritable bowel, and gassiness. Ref:healthline.com.
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How Is It Made
The production and fermentation process of sauerkraut is relatively straightforward.
First of all, producers shred cabbage into finely cut slices and then cover the cabbage in salt.
Following this, the sauerkraut is left to ferment until it reaches the desired state of maturity.
This natural fermentation requires only cabbage and salt, and it follows a similar production process to other fermented foods like kimchi.
However, in some instances, a probiotic starter culture, such as Lactobacillus plantarum, can be added to the mixture to accelerate the fermentation time .
Does Cooking Sauerkraut Kill The Probiotics
So, you want to cook with probiotic-rich food? And youre wondering whether cooking them kills the nutrients in them? Well, were here to answer some of those questions.
First off, what are probiotics?
Probiotics are live good and helpful bacteria. Their benefits on your digestive and overall health are almost too good to be true. How they work exactly is still a matter of research. You can find these probiotics mostly in fermented foods and sometimes supplements.
Probiotic-rich foods have been increasing in popularity over the years. Some notable examples of these are sauerkraut, kimchi, and yogurt.
Its no doubt that these foods taste fantastic on their own. But people like to try new things, so they add them to elevate their dishes. Because of that, many have raised their concern over the live bacteria.
So, does cooking sauerkraut kill the probiotics in it?
A research piece suggests youd need to reach a temperature of 115°F or 46°C to kill that bacteria.
This information presents two options for you. First, you could cook them at a very low temperature the whole time. Second, you could finish cooking your dish and then top with the probiotic-rich food. These two options will help keep most of the probiotics in the food you cook.
But does that mean heat-killed probiotics lose their health benefits?
Not exactly either.
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Does Canned Sauerkraut Have Probiotics
Does canned sauerkraut have probiotics? Canned sauerkraut does not contain probiotics, due to the pasteurization and canning process. High heat is used to kill all the bacteria both good and bad and ensure it is shelf-stable. Due to the nature of the canning and jarring process preservatives are added to keep the sauerkraut longer, which can have negative effects on your health. So, no, canned sauerkraut is not good for you. However, it does offer a lot of great flavors, but no good bacteria.
The same principle applies to any fermented foods that you buy, including kimchi. Stick to the fermented foods found in the refrigerated aisle and make sure that you read the label to make sure you are purchasing the healthiest product.
Garlic Rubbed Roasted Cabbage Steaks
- black pepper
Serve hot and enjoy!
Adapted from www.everydaymaven.com/2012/garlic-rubbed-roasted-cabbage-steaks/
I prepared this for my family, and it is not an exaggeration to say we were, um, fighting over the cabbage steaks. Well, three of us were .
Cabbage is high in vitamin C, vitamin K, vitamin B-6, manganese, and fiber, and is also a good source of many other vitamins and minerals. Its inexpensive and stores well a perfect winter vegetable. Keep it in your fridge lightly wrapped, dont wash till ready to use come back to it over a week later, and it is still like new. It can keep a long time.
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