Photo Credit: "© [Dmitrii] / Adobe Stock
If you’re interested in wellness, you’ve probably heard of gut health. And if you’ve heard of gut health, organic sauerkraut is sure to be on your radar. This zingy food has exploded onto the scene because of its benefits for health and vitality. And it happens to be one of our favourite ingredients for elevating your diet and nurturing your digestive system.
In this article, we’re covering what sauerkraut is and what it does for your body. We’ll also let you in on the best organic sauerkraut and how to eat wholesome organic sauerkraut for its gut-loving properties.
What is raw organic sauerkraut?
Photo Credit: "© [anna_shepulova] / Adobe Stock
Sauerkraut is a German word which translates as ‘sour cabbage.’ And that’s exactly what sauerkraut is - organic fermented cabbage. Raw cabbage is chopped up and left to ferment in lactic acid bacteria. This pickles the cabbage, giving it a distinct sour taste and a long-lasting shelf life. Although it holds a Germanic name in the UK, it likely originated from China.
The tender cabbage has a firm bite with a sharp, sour taste. It makes an excellent side dish or mixed into meals for vibrant flavour. You can get organic red cabbage sauerkraut or organic white cabbage sauerkraut. Both have the same benefits - it just depends on your taste preferences.
What does sauerkraut do for your body?
Photo Credit: "© [Oleksandr] / Adobe Stock
Organic fermented sauerkraut is incredibly healthy and feeds your body with iron, folate, and vitamins C and K1. It’s also a fantastic source of B vitamins and contains essential minerals such as copper and potassium. But what does sauerkraut actually do?
Calms inflammation
Photo Credit: "© [goodluz] / Adobe Stock
Inflammation is a reaction when your cells become irritated. It can manifest as swelling, itching, redness, acne, headaches and sore joints.
A 2021 peer-reviewed article gathered findings on the relationship between fermented plant foods and their benefits. They concluded that sauerkraut plays a significant factor in preventing chronic diseases by regulating gut microbiome and inflammation. This is most likely because sauerkraut has high levels of vitamins C and E, which protect cells from oxidative stress - a reaction that triggers inflammation.
Nurtures good gut health
Photo Credit: "© [Micah C/peopleimages.com] / Adobe Stock
Your stomach has a tiny microbiome that helps digest food and absorb vitamins and minerals. This process is crucial for balancing hormones such as melatonin (your sleep hormone) and serotonin (your happy hormone).
These microbiomes need probiotics to thrive, and the fermented bacteria in organic sauerkraut make it a probiotic. You can’t retain probiotics, so you need to consume them regularly to keep your gut healthy and happy.
A 2018 study discovered that participants consuming sauerkraut over 6 weeks had a significant increase in microbiota. They also reported less severe IBS symptoms, which is a chronic digestive inflammatory disease. Both participants consuming organic, unpasteurised sauerkraut and pasteurised sauerkraut saw benefits.
May alleviate symptoms of depression and anxiety
Photo Credit: "© [nenetus] / Adobe Stock
What you eat dramatically affects how you feel and can even worsen symptoms of depression or anxiety. This is because certain foods can cause inflammation, such as highly processed meals and sugary snacks. Inflammation puts stress on the body, deregulating your mood and impairing brain function, which impacts mental health.
Neuroscientific research unearthed a connection between gut microbiome, inflammation and poor mental health. And a 2019 study found that dietary intervention decreases symptoms of depression. The link between depression and inflammation suggests that the less inflammation you have, the better your mental health will be. And sauerkraut is a great anti-inflammatory.
Biona sauerkraut: The best organic sauerkraut
Photo Credit: "© [ximich_natali] / Adobe Stock
It’s vital to choose sauerkraut that is organic and full of flavour. That’s why we stock Biona Sauerkraut so you can get the most out of your probiotics.
Biona’s Organic Sauerkraut is made from fermented white cabbage and a sprinkle of sea salt to complement the tangy flavour. It has an infusion of juniper berries that bring a light, citrusy flavour. If you’ve never tried sauerkraut before, this is the place to start.
Photo Credit: "© [sommai] / Adobe Stock
If you really want to tackle inflammation and nurture your gut, try Biona’s blend of sauerkraut with punchy turmeric and ginger. These vibrant spices are natural pain relievers, soothe inflammation and boost blood flow. Plus, their firey flavours go incredibly well with the zingy fermented cabbage.
Read more: Turmeric vs Ginger: Which Is Better?
For something a little different, we recommend finely shredded cabbage and beetroot. The beetroot gives the sauerkraut a naturally deep ruby colour. And it brings an earthy flavour with a subtle sweetness to balance the sourness.
If you’re feeling adventurous, mix beetroot ginger sauerkraut together for a tangy punch to your meals.
Simple ways to eat wholesome organic sauerkraut
Photo Credit: "© [azurita] / Adobe Stock
Raw sauerkraut is incredibly simple to include in your diet. Just make sure you don’t overheat sauerkraut or put it in the microwave, as it will kill off the good bacteria. If you want sauerkraut in a hot dish, gently stir it over the hob on low heat until it’s warm before adding to the meal. Here are some other ways you can eat sauerkraut:
- Zing up your salad - Ditch the regular salad and stir in a flair of sauerkraut. It adds texture to raw kale or spinach leaves and brings a punchy taste.
- Eat as a side dish - Place a small amount of sauerkraut in a bowl and dip into it as a side dish to liven up meals.
- Top your scrabbled eggs - Put a dollop of sauerkraut on top of your scrambled eggs to get a dose of gut-loving bacteria and a zingy flavour.
Photo Credit: "© [Microgen] / Adobe Stock
- Swap out coleslaw for sauerkraut - Rather than adding coleslaw to your sandwich, lower your calories and scoop in some sauerkraut.
- Mix into rice - Tired of your bog standard rice and beans? Combine them with a helping of uplifting beetroot or turmeric sauerkraut.
Transform your health with whole foods organic sauerkraut
Photo Credit: "© [sashka1313] / Adobe Stock
Raw organic sauerkraut is amazing for your health and easy to add to your diet. Enrich your taste buds with sauerkraut and juniper berries. Or be adventurous and explore the lively kick of turmeric or the subtle sweetness of beetroot. Take charge of your gut health and get Biona’s Sauerkraut today with Grape Tree.
