It’s no secret that diet plays a big role in gut health. If you struggle with digestive issues, there are certain types of foods that can make matters worse—like dairy, processed sugar, red meat, and more. Luckily, there are also foods that can be incredibly beneficial for your gut health. Specifically, health experts swear by fermented foods. And, considering that 70-80% of immune cells are present in the gut, diverse bacteria from fermented foods can also help boost immunity. You can get your fermented foods in the form of condiments!
To learn more about the best condiment to boost immunity and improve gut health, we spoke with Sarah Anderson, nurse practitioner, and Sheri Kasper, registered dietitian and nutritionist of Cleveland Kitchen. They agree that sauerkraut is the best condiment and fermented food for better digestion and a healthier gut. Not only is sauerkraut a good source of fiber, vitamins, and minerals, but because it’s also a fermented food it promotes the growth of good probiotics which are important for digestive health. Read on to learn more!
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Sauerkraut
Sauerkraut is a type of fermented food. It consists of finely cut cabbage that has been fermented by various lactic acid bacteria (usually rice wine or brine). Through the fermentation process, the nutritional value of cabbage is enriched by fermentation and is made even better for your gut microbiome because it makes the food easier to digest. Sauerkraut has a distinctly sour flavor and a long shelf life.
Although some people prefer to just eat it as it is, lots of people add sauerkraut as a condiment on hot dogs, sandwiches, and salads. It's one of the easiest fermented foods to integrate into your diet to improve your gut health. "Fermented chopped cabbage lowers blood pressure and protects blood vessels," Anderson notes. Low in calories and rich in probiotics, sauerkraut is wonderful for boosting immunity while providing a slew of gut health benefits.
Sauerkraut also contains probiotics that can help boost immunity. As you probably already know, the bacteria that populate your gut can have an impact on your immune system. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining strong to prevent unwanted substances from "leaking" into your body and causing you to get sick.
Kasper also highly recommends sauerkraut or kimchi to improve gut health. "The key is to look for krauts and kimchi in the refrigerated section that are labeled raw and unpasteurized," she explains, warning that "heat kills probiotics, so a pasteurized sauerkraut will not offer the same gut health benefits as a raw product." She says that you should simply add sauerkraut to foods as a side or a topping (Kasper recommends topping sandwiches, grain bowls, or tacos) rather than cooking them into a dish. That way, you can ensure you get all of their gut-healthy benefits. Noted!
If you are on your weight loss journey or suffer from digestive issues, then you may think that it's best to forgo all condiments. However, cutting back on calories does not necessarily mean that you have to eat boring and tasteless food. Sauerkraut not only makes a great topping to many foods, but it also boosts immunity and improves gut health.
