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New Research Sheds Light on the Gut Benefits of Sauerkraut

If you’re pondering your lunch choices today, you might consider adding sauerkraut to your meal. Not only does it enhance flavor, but recent research indicates it can also support gut health significantly.

A study conducted by researchers at the University of California, Davis, was published in April in the journal Applied and Environmental Microbiology. The findings reveal that a serving of sauerkraut has the potential to aid the intestinal lining in battling inflammation.

The researchers carried out a series of experiments involving cultured human cells, effectively creating a miniature model of the human intestine in the laboratory. This model was then subjected to inflammatory cytokines known to cause permeability issues in the intestinal barrier.

Prior to applying these inflammatory agents, the team treated the cell cultures with various liquids: raw cabbage juice, straight brine, home-fermented cabbage, and a refrigerated commercial sauerkraut. The intriguing outcome indicated that only the fermented cabbage provided protection to the “intestinal” lining, while neither unfermented cabbage nor brine showed any protective properties.

The fermentation process plays a crucial role in this protective effect. During fermentation, beneficial bacteria convert sugars in cabbage into a variety of compounds, including organic acids, amino acids, and lactic acid, all of which contribute to the characteristic taste of sauerkraut.

The research highlights that “intestinal barrier-protective compounds are consistently enriched during cabbage fermentations, irrespective of the scale or microbial additions.” Notably, when researchers tested individual molecules from the fermentation process, none were effective on their own, emphasizing the importance of the complete fermented product.

While these findings present promising results for those who enjoy sauerkraut, it’s essential to note that the study was conducted on cell cultures rather than human subjects, indicating that further investigation is necessary to translate these results to real-world applications. Nevertheless, the research provides a compelling explanation for the connection between fermented vegetables and enhanced digestion.

In an encouraging conclusion for sauerkraut enthusiasts, both store-bought and homemade versions offered similar health benefits, eliminating the need for extensive preparation at home.

Professor Maria Marco, a food science expert, shared insights on the findings, stating, “Some of the metabolites we find in the sauerkraut are the same kind of metabolites we’re finding to be made by the gut microbiome, so that gives us a little more confidence that this connection we found between the metabolites in sauerkraut and good gut health makes sense.” She added, “It doesn’t matter, in a way, if we make sauerkraut at home or we buy it from the store; both kinds of sauerkraut seemed to protect gut function.”

If you’re inspired to try making sauerkraut at home, consider following a simple recipe. However, if purchasing, opt for live, refrigerated varieties. The pasteurization process often used for shelf-stable sauerkraut can diminish the beneficial compounds responsible for gut protection. With this newfound knowledge, you have a perfect conversation starter for your next barbecue. 

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