Unless you live under a rock, you have heard the word “probiotics” and that somehow they are good for you. Probiotics are live bacteria and yeasts that are beneficial for your digestive system. They are often called “good” or “friendly” bacteria because they help maintain a healthy balance in your gut microbiome. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha, as well as in dietary supplements.
Why Are Probiotics Good for You?
Support Digestive Health – They help prevent and treat diarrhea, bloating, and constipation by maintaining a balanced gut flora.
Boost Immune Function – A healthy gut is linked to a stronger immune system, helping your body fight infections.
Improve Mental Health – There is a gut-brain connection, and some studies suggest probiotics may help with mood disorders like anxiety and depression.
Aid in Nutrient Absorption – Probiotics help your body absorb essential nutrients like vitamins and minerals more effectively.
May Help With Weight Management – Some strains of probiotics are linked to better metabolism and reduced fat storage.
Reduce Inflammation – They may help reduce symptoms of inflammatory conditions such as IBS (Irritable Bowel Syndrome) and Crohn’s disease.
Support Skin Health – Some evidence suggests probiotics can help with conditions like acne and eczema.
Sauerkraut fermentation is one of the easiest recipes and best ways to begin to improve your health. Fermented foods like sauerkraut offer a range of health benefits, primarily due to their probiotics (beneficial bacteria), bioactive compounds, and improved nutrient availability.
People have been fermenting foods for centuries not only to preserve food, but to get the health benefits of “good bacteria” probiotics. Making your own sauerkraut is cheap, very simple to do and full of health benefits.
Here is a simple sauerkraut recipe. Check the “Sources” below to read more detail about the benefits of probiotics.
*Ingredients -1 medium/large cabbage (green or red), 2 tablespoons salt
*Remove any damaged outer leaves and set aside a clean, intact leaf for later. Cut the cabbage into quarters, remove the core, and slice it thinly (or use a food processer or mandoline for even slices).
*Place the sliced cabbage in a large bowl. Sprinkle salt over the cabbage and massage it with your hands for about 5–10 minutes. The cabbage will start to release its juices and soften.
*Pack into the Fermentation Vessel: Transfer the cabbage and its juices into your very clean (sterilization not necessary) jar or crock. I like to use large half gallon mason jars. Pack it down firmly so the cabbage is submerged in its liquid. If it is not covered, add a little water.
Use the reserved cabbage leaf to cover the shredded cabbage and help keep it submerged.
Add a weight (like a smaller jar filled with water or a fermentation weight) to keep everything under the brine.
*Cover the jar with a cloth (to allow airflow) or a lid (loose enough to let gases escape). I like these fermentation lids, but a cloth or loose lid works fine.
Place the jar in a cool, dark place (around 65–75°F / 18–24°C) to ferment.
*Check the sauerkraut daily to ensure it stays submerged in brine. If necessary, press it down or add a bit of salted water (1 teaspoon salt per cup of water).
Fermentation usually takes 1–4 weeks. You will see bubbles coming up in the jar as it ferments. When the bubbling slows down, taste and see if it is sour enough for you. Let it ferment until it reaches your desired flavor and texture. The warmer the room the quicker it will ferment, the cooler the room, the slower it will ferment. I usually do 7-10 days and it is pretty tasty! A tablespoon or two daily is all you need to start adding healthy “good” bacteria to your gut and reaping the multiple health benefits.
Once the sauerkraut is ready, transfer to the fridge, it will continue slow fermentation and will keep for several months.
Sauerkraut is a fermented food that contains a wide variety of probiotic strains. Bacteria are measured in colony forming units (CFUs). Studies suggest that sauerkraut and other fermented foods contain 1 million to 1 billion CFUs per gram/millilitre. A tablespoon serving of sauerkraut weighs roughly ten grams, which means it could give you between 10 million to 10 billion CFUs!
Sources:
https://pubmed.ncbi.nlm.nih.gov/24912386/
https://www.ncbi.nlm.nih.gov/pubmed/12788716
https://www.verywellhealth.com/benefits-of-sauerkraut-8723459
https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut
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