Health Connect Series: A Boost to the Basics: Sweet, Sweet Sauerkraut!
When it comes to healthy eating, you may already know the basics, like eating lots of fruit and vegetables and enough protein, limiting sugar, and drinking your water. The basics are great and following these guidelines can make a huge difference, but if you have the basics down, how can you improve from there?
Adding in certain foods can give your body an extra boost. These foods are referred to as superfoods because they’re packed with tons of nutrients. Adding in these deeply nourishing superfoods can be just what you need to truly thrive. In this Health Connect series, dive into the superfoods with us and see what you can add to improve your diet.
Probiotics. There’s lots about them in the news, and if you’ve heard of them, you may sense their importance, but do you know why? Your gut is full of living bacteria. Some are beneficial, and some, when overgrown, can become harmful. Probiotics are live bacteria you eat in food that help keep the potentially harmful bacteria under control. Eating probiotics daily is a great way to build up a healthy, lively, and strong gut that supports your immune system that fights off harmful bacteria. They may even support your gut if you must take an antibiotic.
Probiotics also help your body with proper digestion so the nutrients in your food are normally absorbed better. For example, probiotics produce byproducts that aid in enterohepatic circulation. In this process, bile salts are recycled back to your liver when they have completed their work in your intestines. Your liver can’t make enough bile to meet your daily requirement to digest fat, so helping your liver to reuse what it does makes great sense.
Sauerkraut is a widely available and enjoyed fermented cabbage loaded with probiotics. It was originally created in China by fermenting shredded cabbage in rice wine some 2,000 years ago. About a millennia later, it arrived in Europe. Germans later added salt directly to the cabbage, or dry cured it, and allowed it to ferment. Sauerkraut is the German word for this fermented “sour cabbage.”
When cabbage is covered in salt, it creates an environment that allows beneficial bacteria to grow. In this case, the bacteria produce lactic acid, giving sauerkraut its sour and tangy flavors. The acid is also what prevents harmful bacteria from growing.
Sauerkraut is commonly paired with sausage or brats or placed on a classic Reuben sandwich, but there are many ways to use sauerkraut to add a healthy and tangy punch to your meal. Making sauerkraut at home is simple and a good introduction to learning how to ferment. Follow this recipe to make your own sauerkraut – it's easy and inexpensive!
Sauerkraut is not the only source of probiotics. There are many other ways to add probiotics to your diet. Switching sources can also help you get a diversity of healthy bacteria into your gut. Other sources include kefir, kimchi, miso, yogurt, certain cheeses, kombucha, other fermented vegetables, tempeh and more.
Read labels carefully and research the brands before buying to ensure the product you choose contains live cultures. Pasteurized products no longer have probiotics. For example, canned shelf-stable sauerkraut does not contain probiotics. Choose refrigerated products. Refrigeration stops the fermentation process but does not kill the bacteria.
Probiotics can provide a boost to your health in several ways. If you’re making your own probiotic, it’s a great way to connect with and appreciate your food. It’s also a good practice of patience! Try adding in a probiotic food with one meal a day to get started.
Lila Tully, CHES
Health Education Specialist, ViaroThrive
For questions or comments, contact wellness@viarohealth.com
