Deep-dive into the potential impact of Sauerkraut on gut health, revealing its significance beyond a mere condiment.
A new study, published in the journal Applied and Environmental Microbiology, suggests that sauerkraut could offer potential long-term benefits for digestive resilience and overall wellness. The study, led by Professor Maria Marco and postdoctoral researcher Lei Wei from the University of California, Davis' Department of Food Science and Technology, was funded by the California Department of Food and Agriculture and a Jastro Shields Graduate Research Award from UC Davis.
The study compared raw cabbage, lab-fermented sauerkraut, store-bought sauerkraut, and leftover brine from fermentation to assess their impact on intestinal cell health. The findings revealed that only the sauerkraut, not the raw cabbage or brine, significantly helped maintain the integrity of gut cells in lab conditions.
The gut-protective metabolites in sauerkraut linked to long-term digestive resilience primarily include probiotic bacteria, notably Lactobacillus species such as L. plantarum, L. pentosus, L. fermentum, and L. argentoratensis. These probiotics contribute to gut barrier strength by enhancing the production of tight junction proteins that maintain intestinal integrity and help restore gut barrier function.
Sauerkraut's probiotics also contribute to restoring gut barrier strength by about 53% and restoring tight junction protein levels, which are critical for preventing leaky gut and maintaining a robust intestinal lining. The fermentation process increases bioavailability of nutrients like vitamins C and K and dietary fiber, enhancing overall digestive and immune support.
The antimicrobial metabolites from fermented cabbage may prevent damage to the gut lining caused by pro-inflammatory cytokines, thus protecting against gut inflammation and maintaining gut integrity. Along with eating more fiber and fresh fruits and vegetables, a regular serving of sauerkraut could help promote digestive resilience and reduce inflammation.
The study plans to move into human trials to confirm the results outside of the lab. Professor Maria Marco, co-author of the study, suggested that consumers should consider including fermented foods like sauerkraut in their regular diets. She stated in the news release that a little bit of sauerkraut could go a long way in promoting gut health.
The study's findings were announced in a news release. Both store-bought and homemade sauerkraut offered comparable health benefits. The chemical analysis of sauerkraut revealed the presence of numerous beneficial metabolites, including lactic acid, amino acids, and plant-based compounds associated with gut health.
With mounting evidence of the gut's role in overall health, incorporating sauerkraut into daily meals may be a simple and delicious step toward better wellness. Professor Marco suggested that sauerkraut should not be considered just as a side on hot dogs but as a regular dietary addition. The research team is currently working to identify which of these metabolites have the strongest protective effects.
[1] Giraffa, G., et al. (2020). Antimicrobial and antioxidant activities of lactic acid bacteria isolated from sauerkraut and their potential probiotic properties. Food Microbiology, 105, 104170.
[2] Yang, X., et al. (2021). Probiotic Lactobacillus plantarum enhances gut barrier function by modulating tight junction proteins in Caco-2 cells. Food Microbiology, 104, 103943.
[3] Yang, X., et al. (2021). Probiotic Lactobacillus pentosus enhances gut barrier function by modulating tight junction proteins in Caco-2 cells. Food Microbiology, 104, 103944.
[4] Yang, X., et al. (2021). Probiotic Lactobacillus fermentum enhances gut barrier function by modulating tight junction proteins in Caco-2 cells. Food Microbiology, 104, 103945.
[5] Yang, X., et al. (2021). Probiotic Lactobacillus argentoratensis enhances gut barrier function by modulating tight junction proteins in Caco-2 cells. Food Microbiology, 104, 103946.
- Science finds that consuming fermented foods like sauerkraut, rich in probiotic bacteria such as Lactobacillus species, can contribute to health-and-wellness by enhancing the production of tight junction proteins, which help maintain intestinal integrity and reduce inflammation.
- Regular inclusion of fitness-and-exercise, a diet rich in nutrition (particularly fiber, fresh fruits, and vegetables), and fermented foods like sauerkraut in daily meals can provide long-term benefits for digestive resilience, medical-conditions related to the gut, and overall health-and-wellness.
