Long story short, traditional sauerkraut and other naturally probiotic-rich fermented foods have been recently making a full-circle debut as a hot commodity in my world of functional nutrition. What are probiotics? Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl. Also, artificial coloring and preservatives are often added to the products that can further minimize the level of live bacteria that are actually found in sauerkraut. Using tongs, a potato masher or clean hands, knead the cabbage until it starts to break down from the salt and there is enough liquid to cover.

You can add a cup of white wine if you end up using a jar that doesn’t already have wine. Add it withthe water. History put its consumption as early as in the 10th century and is enjoyed by Russian society from all walks of life. Some would even say that drinking kvass is safer than drinking water. That is how much they believe in its health benefits!

Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture.

In general, the best sauerkraut for gut health (for those who tolerate it well) is a sauerkraut which serves as a natural food source of probiotics. Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface. Probiotic microbes are known to support our gut microbiome, which is an ecosystem of trillions of microbes living in the gut and impacting not just digestion but virtually every aspect of health! Miso is a popular food in Japanese restaurants. Usually eaten as soup in addition to other Japanese dishes, miso literally translates to fermented beans from Japanese. The fermentation process involves using kōji.Cabbage juice, including sauerkraut juice helps with gastrointestinal ulceration, acid reflux, stomach pain. That juice is full with vitamins C and U, glutamine (anti-inflammatory), indole-3 carbinol that is good for liver detoxification. Some studies show that sauerkraut juice also has antimicrobial and antifungal effects and that it can help with candida and salmonella.

Kvass can be made in a couple of ways. One version of kvass is made from sourdough rye bread, which is how it’s typically made. But you can also use various fruits like lemons and apples. Beet kvass, on the other hand, is made by culturing beets in brine. It’s how beer and wine are made (those microbes convert sugar to alcohol), though the microbes that make lactic acid are responsible for our tangy fermented food favorites like sauerkraut, kimchi, and yogurt for example. Superfoods are considered to be any food that’s especially good for our health, providing additional nutrients that can potentially reduce the risk of certain diseases. However, you shouldn’t forget that too much sauerkraut may result in bloating and constipation. Get to know your body and stomach, and find the reasonable amount of sauerkraut for you. Sometimes, less is more.Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals they contain. If you’re struggling to buy unpasteurised sauerkraut, you can always try making it yourself. Making your own sauerkraut is surprisingly easy and cost-effective too. You’ll need: Regularly consuming probiotic foods like sauerkraut may reduce your risk of developing infections like the common cold and urinary tract infections. It may also help you recover faster. You can eat sauerkraut every day. But if you’re looking to benefit your gut bacteria, you can also eat other fermented foods and beverages like kimchi and kombucha. Yogurt also contains beneficial probiotics. Each product can contain different strains of bacteria, which may vary in their benefits. What kind of sauerkraut is best for the gut?

However, one study shows that even probiotics that is killed by heating can give some benefits similar to live probiotics. According to this study, heat-killed probiotics can still help with inflammation. Ghenghis Khan brought it to Europe 1,000 years later, and the Germans named it sauerkraut (which translates to “sour cabbage”). Canned, pasteurised sauerkraut might be easier to find in a supermarket, but the beneficial bacteria produced during the lacto-fermentation process are killed during pasteurisation, along with other nutrients such as Vitamin C. Maintaining a healthy gut flora also helps prevent the growth of harmful bacteria and may even boost the production of natural antibodies. You’re more than welcome to refer to the list below of my favorite store-bought probiotic-containing sauerkraut brands and recipes…

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Sauerkraut is also rich in vitamin C and iron, both of which contribute to a healthy immune system. Summary When it’s done, the apple slices will be fairlytranslucent. That’s it! If you’re just making the sauerkraut, stir it up and serve hot.