(NaturalHealth365)  Sometimes, the simplest things in life really might be the best, especially when we’re talking about IBS or chronic inflammation issues.

For example, sauerkraut – consisting of nothing more than salted, fermented cabbage – is a good example of this theory.  This zesty veggie is a beloved side dish in Eastern European and North American cuisine and a legitimate dynamo of nutrition and health benefits.

In the eighteenth century, sauerkraut served a lifesaving function by helping sailors avoid scurvy during long voyages at sea.  While citrus fruits have historically received the lion’s share of the credit for preventing scurvy, the fact is that sauerkraut – which also contains vitamin C and which spoils less easily – played a major role.

But sauerkraut is so much more than just a source of vitamin C.  With a recent study published in Frontiers of Microbiology, sauerkraut is gaining attention for its potential to promote gastrointestinal health and ease symptoms of irritable bowel syndrome (IBS).  Let’s take a closer look at some other unexpected benefits of this superfood.

Sauerkraut can help relieve chronic inflammation

In the new study, the scientists noted that previous research had suggested that fermented foods offer protection against inflammation and are linked to improved immune and metabolic function as well.  The team found that organic artisanal sauerkraut and its brine helped to regulate intestinal immune function and reinforce the gut barrier.  In addition, sauerkraut reduced inflammation by promoting the activity of anti-inflammatory molecules such as TNF-a and IL-10.

In a separate randomized, double-blind pilot study published in Food and Function, patients with irritable bowel syndrome were given sauerkraut daily for six weeks.  The study, which measured the effects of sauerkraut on IBS, was the first of its kind.  The scientists found that this simple dietary intervention led to substantial, beneficial changes in the gut microbiome.

In addition, the participants reported significant improvements in all areas using the IBS-SSS scale – a questionnaire measuring IBS symptoms such as abdominal pain, distention, and bowel dysfunction.

Sauerkraut promotes the health of the microbiome and wards off “leaky gut”

As a fermented food, sauerkraut has probiotic effects, meaning it provides live organisms that promote the growth of beneficial bacteria in the digestive tract.  This community of microbes, also known as the gut microbiome, plays an important role in immune and metabolic health.

Emerging research suggests that the microbiome can also affect cognition, memory, and mood.  With a typical serving of sauerkraut containing up to 28 different strains of “friendly” bacteria, including lactic acid bacteria such as Lactiplantibacillus plantarum and Lactiplantibacillus pentosus, it’s clear that sauerkraut promotes a diverse and balanced microbiome.

Another “plus” of the fermentation process is that it produces short-chain fatty acids (SCFAs) as metabolites.  These SCFAs have been found to strengthen the integrity of the intestinal barrier, decreasing the ability of pathogens and toxins to cross into the bloodstream – a condition known as “leaky gut,” or increased intestinal permeability.  A leaky gut is believed to trigger chronic, systemic, low-grade inflammation, which in turn contributes to inflammatory bowel disease, irritable bowel syndrome, diabetes, and obesity.

Can lactic acid probiotics improve mood and memory?

By increasing the absorption of mood-regulating minerals such as magnesium and zinc, sauerkraut may promote a positive outlook.  Research has shown that probiotics created by fermentation could also have mild mood-elevating effects.

In an intriguing review published in the Journal of Neurogastroenterological Motility (a well-regarded scientific publication with a tongue-twisting name), researchers found that supplementation with lactic acid probiotics such as those found in sauerkraut alleviated distress, anxiety, and depression in petrochemical workers.  An additional study showed that probiotics in sauerkraut could reduce anxiety levels in people with chronic fatigue syndrome.  While more study is needed, it certainly can’t hurt to try a bowl of sauerkraut – it just might brighten your outlook.

Tasty, tangy sauerkraut is packed with nutrients as well as flavor

A one-cup serving of sauerkraut contains 54 calories, over a gram of plant-based protein, and a substantial four grams of fiber.  The serving also delivers healthy amounts of vitamin C, vitamin K2, which wards off atherosclerosis, vitamin B6, and folate – a B vitamin believed to prevent strokes – along with iron, manganese, and potassium, which helps regulate blood pressure. 

With its satisfying flavor, modest calorie total, and substantial fiber content, this veggie helps promote healthy weight.  However, with 925 mg of sodium in each cup (close to half of the 2300 mg daily amount listed in the National Institutes of Health’s Dietary Guidelines for Americans), sauerkraut is undeniably high in salt.  Those who wish to limit salt in their diet should eat it sparingly.

You can enjoy this tasty side dish with just about any other food choice.  For added flavor, jazz up your sauerkraut with carrots, apples, peppers, onions, or your favorite herbs.  For maximum benefit, opt for raw, unpasteurized, organic sauerkraut with no added sugars or preservatives.

If you have a history of migraine headaches or take MAO inhibitors, consult your holistic doctor or knowledgeable nutritionist to see if sauerkraut is “off the table” for you.

By the way, sauerkraut fits in nicely with Paleo, keto, vegetarian and vegan diets.  Gluten-free, nutrition-packed and fiber-rich, sauerkraut is truly a probiotic superfood that can help to fine-tune the gut microbiome, soothe inflammation and help combat gastrointestinal discomfort.

Sources for this article include:

NIH.gov
Frontiersin.org
LifeExtension.com
NIH.gov
Healthline.com
NIH.gov
TheSpruceEats.com
VeryWellFit.com