Store-bought sauerkraut is considered to be less nutritious compared to homemade sauerkraut due to the processing. Most store-bought sauerkraut varieties undergo pasteurization during canning, and this eliminates all live probiotic content. This guide seeks to look into the health benefits of sauerkraut and if they weigh more than the downsides of consuming store-bought sauerkraut.
What Is Sauerkraut?
Sauerkraut refers to fermented cabbages that are stored under a controlled environment to allow yeast and bacteria to ferment the sugars in the vegetables naturally. The bacteria and yeast establish an acidic environment that prevents rotting and infestation of harmful cultures. The result is well-preserved cabbages enriched with probiotics.
How Is Store Bought Sauerkraut Different From Homemade Sauerkraut?
Fermentation Time - Store-bought sauerkraut undergoes a shorter fermentation time compared to homemade sauerkraut, which takes at least 20 days to ferment. As a result, the sauerkraut contains a lower probiotic count.
Pasteurization -Most store-bought varieties are often treated with heat to eliminate any bacteria culture in the fermented cabbages before they get canned. While this process serves to protect those with compromised immune systems, it deprives the sauerkraut of all its probiotic goodness. Homemade sauerkraut does not require pasteurization, and it, therefore, contains billions of live probiotics that continue to thrive in the sauerkraut during storage.
Preservatives And Additives -Store-bought sauerkraut may contain preservatives and additives, which are added to increase the shelf life and flavor of the sauerkraut. Sustained consumption of artificial preservatives can weaken the heart tissues. Homemade sauerkraut, on the other hand, does not contain any preservatives or additives, just natural probiotics. Reference: link.
Are There Less Probiotics In Store Bought Sauerkraut?
Most store-bought sauerkraut varieties will always contain fewer probiotics compared to homemade sauerkraut. This is because of pasteurization, which uses heat treatment to eliminate harmful as well as useful bacteria culture. While some firms do add back probiotic supplements to the sauerkraut after pasteurization, it is not as healthy as homemade sauerkraut.
What Are Probiotics?
Probiotics are live bacteria and yeast cells that are considered to be important when consumed. Probiotics are considered to be good bacteria that help restore the gut bio balance and reduce the population of harmful bacteria in the digestive system.
Natural Probiotics Vs. Added
Natural probiotics grow and spread naturally, depending on the environment and availability of food. Natural probiotics are often found on raw food and do not require to be propagated. Instead, they will multiply on their own during fermentation. Added probiotics are artificially propagated in labs and grown into large numbers, after which small amounts of the culture gets added to various foods. Added probiotics are selectively propagated, meaning that only the specific variety of bacteria gets to be grown.
Is Store Bought Sauerkraut Pasteurized?
Most store-bought sauerkraut varieties are pasteurized, make sure to check the label carefully to see if the manufacturer has indicated if the product is pasteurized.
What Is Pasteurization?
Pasteurization is the process of sterilizing food during which mild heat is used to treat the food and eliminate harmful germs. After pasteurization, the food is then packaged into airtight containers to avoid reintroduction of the harmful cultures.
What Effect Does Pasteurization Have On Sauerkraut?
Pasteurization effectively eliminates any growing bacteria and yeast cultures in the sauerkraut, thus reducing its probiotic benefits. Pasteurization, however, does not affect the nutritional content as the heat used is not strong enough to denature the nutrients.
3 Types Of Store Bought Sauerkraut
Pickled Cabbages - Store-bought sauerkraut can be marketed as pickled cabbages, although most pickled cabbage brands do not rely on fermentation. Pickled cabbages also include additional flavoring ingredients and are often sold in pickling jars and cans suspended in the pickling liquid. This ensures that the pickled cabbages retain their flavor, and no harmful cultures can grow within the pickled cabbages.
Pasteurized Sauerkraut -This is sauerkraut that has undergone heat treatment after fermentation in order to eliminate harmful bacteria and yeast cultures. This is the most common sauerkraut variety. In order to make up for the lost probiotics, some manufactures often opt to supplement the food with added probiotics, which don't always offer the same health benefits as natural probiotics.
Raw Unpasteurized Sauerkraut - This is just like homemade sauerkraut, only that it's been packaged. Raw unpasteurized sauerkraut can be found either submerged in its pickling liquid or drained and frozen in packets. Raw unpasteurized sauerkraut contains the full benefits of probiotics and the nutrients found in the cabbages.
Where To Buy Unpasteurized Sauerkraut
Farmers’ Market
Your local farmer's market is bound to have a couple of homemade sauerkraut sellers. These often rely on locally sourced ingredients to ferment the sauerkraut. Ensure that you store your farmer's market sauerkraut in the fridge immediately to avoid loss of flavor and texture.
Health Food Store
Health food stores are more likely to stock up on sauerkraut. Sauerkraut is often found near the frozen foods sections and should be stored accordingly; if it was kept in a freezer in the store, you should store it in the freezer back home, and if it was in the fridge then it should go into the refrigerator. This ensures that your sauerkraut remains fresh up to its expiry by date.
Online
The best place to buy sauerkraut online is on Amazon.
Common Questions
What Is The Best Store-Bought Sauerkraut?
The best store-bought sauerkraut should be raw and unpasteurized so as to provide the required health benefits.
What Brand Of Sauerkraut Has Probiotics?
All sauerkraut brands that have been marked as unpasteurized are considered to be rich in natural probiotics.
Is Refrigerated Sauerkraut Better Than Canned?
Refrigerated sauerkraut still contains live probiotics. It is therefore considered to be better than canned sauerkraut as the canning process often involves pasteurization.
Is It Ok To Eat Sauerkraut Every Day?
It's perfectly fine to eat sauerkraut on a daily basis. If it's your first time trying sauerkraut, start with small amounts so that your body gets acclimatized to the increased probiotic consumption.
Can I Eat Sauerkraut Out Of The Jar?
Yes, raw sauerkraut can be eaten straight out of the jar, but if you find the taste to be too strong, you can always incorporate the sauerkraut into another dish.
How Much Sauerkraut Should I Eat Daily?
Regularly consuming small amounts of sauerkraut, preferably 7 to 10g has an overall positive effect on many patients. Get in touch with your doctor and enquire about the best dose to rely upon.
Is Sauerkraut High In Vitamin C?
A 100 g serving of sauerkraut contains 14.7 mg of vitamin C.
Does Homemade Sauerkraut Need To Be Refrigerated?
Homemade sauerkraut does not require to be refrigerated unless you intend to store it for over a month.
Is Sauerkraut Anti Inflammatory?
Sauerkraut is rich in probiotics that have anti-inflammatory capabilities. Consuming sauerkraut, therefore, reduces inflammation.
Does Sauerkraut Make You Poop?
Yes, sauerkraut improves the overall digestive system, and its dietary fiber content makes it much easier to bulk and pass stool.
What Can I Eat Sauerkraut With?
Sauerkraut can be matched with sausages, beef, pork, and even other vegetables.
FAQs
Store-bought sauerkraut is considered to be less nutritious compared to homemade sauerkraut due to the processing. Most store-bought sauerkraut varieties undergo pasteurization during canning, and this eliminates all live probiotic content.
Is store-bought sauerkraut good for gut health? ›
Sauerkraut is also packed with probiotics that can improve your overall gut health. This combination makes sauerkraut an excellent food to aid with digestion.
What are the benefits of store-bought sauerkraut? ›
Good source of vitamin A: Sauerkraut contains vitamin A, which prevents inflammation and preserves vision. It also supports child growth and development. May reduce the risk of cancer: Both sauerkraut and cabbage are high in glucosinolates and ascorbigen, two cancer-fighting chemicals.
Which is better canned or bagged sauerkraut? ›
Canned Sauerkraut loses nutrients through Pasteurization
As for probiotic health benefits, compared to raw, canned sauerkraut contains very few. According to Grow Your Pantry, canned sauerkraut is pasteurized, or heated before it is sold, so most of the benefits of fermentation are removed.
Should you buy refrigerated sauerkraut? ›
Your sauerkraut won't keep well in hot, humid environments so you have to keep it in cold storage. By keeping the product in the fridge, you can extend the shelf life of sauerkraut even more.
What is the healthiest way to buy sauerkraut? ›
The best sauerkraut to buy is sauerkraut that has been naturally fermented with just salt (no vinegar), still contains live probiotics, and does not have any nasty additives or preservatives. It will be found in the refrigerated section. It is not canned.
What is the healthiest way to eat sauerkraut? ›
WHAT ARE THE BEST WAYS TO EAT SAUERKRAUT?
- Add to a bowl of slightly cooled soup (to keep the probiotics active)
- Eat it as a simple side condiment (a tablespoon a day aids digestion!)
- Top poached eggs.
- Add it to the top of your avocado toast.
- Sprinkle it on a crunchy salad.
- Top your favorite burger.
- Add to tacos.
Is Refrigerated Sauerkraut Better Than Canned? Refrigerated sauerkraut still contains live probiotics. It is therefore considered to be better than canned sauerkraut as the canning process often involves pasteurization.
Is it okay to eat sauerkraut everyday? ›
Eating sauerkraut every day can help maintain regular and healthy digestion for two main reasons. First, sauerkraut provides natural probiotic bacteria to balance the gut microbiome. Second, sauerkraut contains a lot of enzymes, bioavailable nutrients, essential vitamins, and minerals.
How many times a week should you eat sauerkraut? ›
It's up to you. If you're new to fermented foods, start off with a forkful a day to allow your gut to get used to the probiotics and fibre. Work your way up to two forkfuls a day over a month or so or simply enjoy it once or twice a week as a side to your main course.
Should I Rinse Canned Sauerkraut? Most canned sauerkraut comes in brine (usually salt and water), so you don't have to rinse it before you strain it. Not rinsing it helps preserve the flavor in canned sauerkraut. However, if you prefer milder-tasting sauerkraut you can rinse it with water before the straining process.
How much sauerkraut should I eat daily? ›
Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.
Do you drain bagged sauerkraut before cooking? ›
Sauerkraut from a jar does not require any unique preparation technique before cooking, so simply drain it and cook as per the recipe's instructions. How To Cook Sauerkraut From A Bag? Sauerkraut from a bag is mostly sold drained, so you don't have to drain the sauerkraut before using it.
What kind of sauerkraut is best for gut? ›
In a nutshell: the best sauerkraut for probiotics and for gut health is any type of raw (unpasteurized) sauerkraut which is doesn't contain any sugar, vinegar, or preservatives such as lactic acid, sodium benzoate, or sodium bilsufate (since those ingredients all interfere with the process of “lactofermentation” ...
Does all refrigerated sauerkraut have probiotics? ›
Not all store-bought sauerkraut varieties have probiotics; only raw unpasteurized sauerkraut contains live probiotics.
Is refrigerated sauerkraut a probiotic? ›
Sauerkraut is delicious, tart, and full of thriving probiotics. During the fermentation process, cabbage is thinly sliced, salted and sealed. Lactobacillus, a beneficial probiotic, grows and thrives in the delicious brine environment.
Is sauerkraut a better probiotic than yogurt? ›
Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.
Is eating sauerkraut the same as taking a probiotic? ›
For one, fermented foods are far more potent than probiotic supplements. To give you an idea, 2 ounces of sauerkraut has more probiotics than 100 capsules. 4-6 ounces of fermented vegetables has around 10 trillion bacteria, compared to the average probiotic supplement that contains around 10 billion.
Which is healthier cabbage or sauerkraut? ›
Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.
Should sauerkraut be eaten hot or cold? ›
Sauerkraut can be eaten cold or hot. While it is often served hot with pork dishes, it is also a favourite hot dog topping in America, and is used in deli sandwiches such as Reubens. You can buy it canned, jarred or fresh in bags in the chiller sections of some supermarkets and delis.
When I did the sauerkraut protocol, it took me about 6 weeks to get through step 3 and about 2 months to get through all the steps. But everyone is different. Probiotics crowd out bad bacteria; anti-bacterials kill bad bacteria. To eradicate stubborn bad gut bacteria, try taking some anti-bacterial herbs.
How do you heat up sauerkraut without killing probiotics? ›
Although heat does kill the good bacteria living in your sauerkraut, it only happens at 46°C (115°F). So if you're cooking at a very, very low temperature, you should still retain a large amount of these probiotics. Another solution could be to add your sauerkraut or kimchi to a cooked meal near the end.
Does sauerkraut flatten stomach? ›
That's the technical part, but the other great benefit of adding sauerkraut to your diet is that is helps your figure to stay slim. By adding this dish to your diet, you'll experience less bloating and a flatter stomach... you get the picture.
Is sauerkraut a superfood? ›
Aside from its versatility and great taste, sauerkraut is a well-known 'superfood,' recommended atop the list of foods to include in a healthy diet. At 27 calories per cup, it is a low-calorie food and it's loaded with folate, vitamin B6, riboflavin, thiamin, and vitamin K.
What are the 10 most inflammatory foods? ›
What foods cause inflammation?
- Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
- Refined grains, including white bread, white rice, pasta and breakfast cereals.
- Snack foods, including chips, cookies, crackers and pastries.
- Sodas and other sweetened drinks.
- Fried foods.
“Fermented foods are typically fine to eat on an empty stomach since they help to support digestion,” Greenfield says. “Bitter foods stimulate bile and HCL production, which help the body digest foods more efficiently. They also contain acetate, which helps to feed and fuel good bacteria in the gut.”
Is sauerkraut good for cholesterol? ›
Researchers have found that sauerkraut can reduce cholesterol levels and triglyceride levels while significantly boosting levels of superoxide dismutase and glutathione — two beneficial antioxidants. These antioxidants help get rid of harmful free radicals that can damage heart and blood vessels.
Do you just heat up sauerkraut from a jar? ›
Does Canned Sauerkraut Even Need To Be Cooked? Actually, canned, jarred and refrigerated sauerkraut does not have to be cooked before you eat it. Essentially, you are just heating it up.
What can I add to sauerkraut to make it taste better? ›
Adding fruits and vegetables to your sauerkraut is a great way to enliven its flavor. Root vegetables like carrots, radishes, and beets work particularly well since they stand up to fermentation nicely. Pomaceous fruits like apples and pears work nicely, too.
Should you drink the liquid in sauerkraut? ›
Basically, kraut juice is rich in probiotics; it activates your digestion-relieving constipation; and it generally keeps your belly at ease. Sauerkraut juice is also a nutrient-dense by-product of the fermentation process.
One week is the standard amount of time it usually takes me to successfully make probiotic sauerkraut. A few things to keep in mind: After 24 hours you should start to observe some bubbling or even fizzing sounds.
How do you eat packaged sauerkraut? ›
Empty the contents of a bag of sauerkraut into a large skillet (include sauerkraut juice). Add spices or seasonings, as desired. Cook over medium heat for 10-15 minutes or until heated through. Serve immediately!
What can I do with sauerkraut from a jar? ›
Our Favorite Uses for Sauerkraut
- Smoothies: We're serious! ...
- Tuna salad: Love dill pickle relish in your tuna salad? ...
- Deviled eggs: Minced sauerkraut could be the new secret ingredient to your deviled eggs. ...
- Grilled cheese: Elevate your grilled cheese sandwich with the addition of sauerkraut.
Traditional style of sauerkraut that is fermented and pasteurized. Wine is added for a smooth distinctive flavour. Ingredients: CABBAGE, WATER, SALT, WINE, SULPHITES.
Is sauerkraut good for stomach inflammation? ›
Sauerkraut & Kimchi
Eating either of these fermented dishes has been shown to relieve gut inflammation as it creates bacteria beneficial to your gut, also known as probiotics. Sauerkraut is also high in vitamins while remaining low in calories.
Can you get enough probiotics from sauerkraut? ›
Sauerkraut is one of the foods richest in probiotics. Just two tablespoons of sauerkraut offer all the daily recommended colony-forming units that you will need for optimal gut health in a day.
What kills the probiotics in sauerkraut? ›
Does cooking destroy sauerkraut's probiotics? Using sauerkraut in recipes is delicious, but the heat used in cooking sauerkraut will kill probiotics. If you do cook your sauerkraut, serve a bit extra as a raw side dish or condiment to reap the most benefit!
How do you know if sauerkraut is fermented? ›
Fermentation is complete when your sauerkraut tastes pleasantly sour. So, if you've noticed signs of active fermentation, like bubbles, and it smells pleasantly sour, then your sauerkraut is ready for eating. You can also continue to let the cabbage ferment, so it develops a 'rich' flavor.
How many probiotics in a spoon of sauerkraut? ›
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.
Are pickles probiotic? ›
Fermented foods like pickles are basically probiotic superfoods, packed full of good bacteria that can support the health of your gastrointestinal microbiome and are good for your gut bacteria. Be sure to go for fermented pickles rather than vinegar-pickled.
Fermented foods for IBS
Fermented foods can be good for adding probiotic bacteria, increasing fibre (e.g. sauerkraut) or other nutrients (e.g. calcium from kefir), and to increase diet variety.
Does grocery store sauerkraut have probiotics? ›
Store-bought sauerkraut is considered to be less nutritious compared to homemade sauerkraut due to the processing. Most store-bought sauerkraut varieties undergo pasteurization during canning, and this eliminates all live probiotic content.
What kind of sauerkraut is good for gut? ›
Unpasteurized sauerkraut contains probiotics, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. They can also improve your digestion and overall health ( 4 , 7 , 8) .
How much sauerkraut do I need to eat for gut health? ›
It's up to you. If you're new to fermented foods, start off with a forkful a day to allow your gut to get used to the probiotics and fibre. Work your way up to two forkfuls a day over a month or so or simply enjoy it once or twice a week as a side to your main course.
Can you eat sauerkraut straight from the jar? ›
Does sauerkraut have to be cooked. No, it doesn't. Sauerkraut is a ready-to-eat product whether in a jar, can, barrel etc. It is extremely versatile and can be eaten raw as well as cooked.
Which is a better probiotic sauerkraut or yogurt? ›
Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.
Is eating sauerkraut better than taking a probiotic? ›
But sauerkraut has two further advantages: 1) One study found that a single batch contains up to 28 different bacterial strains. That's many more than you'll find in a standard probiotic supplement. 2) Because they're in food form, these probiotics may be more likely to reach your intestines intact.
Can I eat sauerkraut instead of probiotics? ›
Sauerkraut is delicious, tart, and full of thriving probiotics. During the fermentation process, cabbage is thinly sliced, salted and sealed. Lactobacillus, a beneficial probiotic, grows and thrives in the delicious brine environment.
How long does it take for sauerkraut to heal gut? ›
When I did the sauerkraut protocol, it took me about 6 weeks to get through step 3 and about 2 months to get through all the steps. But everyone is different. Probiotics crowd out bad bacteria; anti-bacterials kill bad bacteria. To eradicate stubborn bad gut bacteria, try taking some anti-bacterial herbs.
Can you eat sauerkraut every day? ›
Eating sauerkraut every day can help maintain regular and healthy digestion for two main reasons. First, sauerkraut provides natural probiotic bacteria to balance the gut microbiome. Second, sauerkraut contains a lot of enzymes, bioavailable nutrients, essential vitamins, and minerals.
1. Benefits of Sauerkraut in the Morning. Initiates the digestive system: Eating sauerkraut in the morning can help to get your digestive system going and may help to reduce constipation. Gives energy: Sauerkraut contains electrolytes, such as potassium, which can give you a boost of energy throughout the day.
