Best Sauerkraut for Gut Health
Like any product, choices for sauerkraut vary in both price and quality—and not all choices are appropriate when considering gut health. Quality, ingredients, and the fermentation process will tell you how beneficial sauerkraut is in regard to your gut health. Here is a breakdown of quality markers of sauerkraut, and a recommended list of the best options.
What to Check in Sauerkraut for Gut Health
Live and Active Cultures:
For the sake of gut health, the best sauerkraut has live probiotics, which are excellent for sustaining a healthy gut microbiome. Check jars marked sauerkraut for “raw,” “unpasteurized,” or additionally, “contains live cultures” in the label.
Minimal Ingredients:
Good sauerkraut must include all three basic building ingredients, i.e., cabbage, salt, and occasionally water. Sauerkraut with additional ingredients like sugar, preservatives, and artificial flavorings should be avoided as these can negate health benefits.
Fermentation Time:
Lengthier fermentation periods of at least four to six weeks permit adequate growth of beneficial bacteria. Try to look for fermentation times on the label or product description.
Organic and Non-GMO:
Choosing organic sauerkraut ensures that the cabbage is free from pesticides and harmful chemicals that could potentially disrupt gut health.
Vinegar-Free:
Vinegar-based sauerkraut is most commonly pasteurized and therefore void of active probiotics which makes it non-sauerkraut. Traditional sauerkraut is fermented with the usage of salt and the natural bacteria, not vinegar.
Top Picks for the Best Sauerkraut for Gut Health
These are some of the best sauerkraut products that fit the recommended criteria above:
1. Farmhouse Culture Gut Shots (or Classic Sauerkraut)
Why It’s Great:
FarmHouse Culture specializes in a wide variety of fermented foods and offers sauerkraut in styles from traditional to ‘gut shot’ forms. The foods are in raw and unpasteurized forms which contain live probiotics.
Key Features:
- Organic Ingredients.
- No added sugars or preservatives.
- Comes in innovative flavors such as Garlic Dill Pickle, Ginger Beet, and others.
2. Bubbies Sauerkraut
Why It’s Great:
Bubbies is a famous brand well known for products in the fermented foods industry, and their sauerkraut makes no exception. It is crafted without vinegar or any preservatives added.
Key Features:
- Only contains cabbage, water, and salt.
- Unfermented and naturally fermented.
- Fiery flavor and crisp in texture.
3. Cleveland Kitchen Classic Caraway Sauerkraut
Why It’s Great:
Cleveland Kitchen makes the differntiation with a modern take on longtime favorite sauerkraut by offering products with stunning bold flavors.
Key Features:
- Organic and no GMO.
- Has life probiotics.
- Tender flavors include but are not limited to: Classic Caraway and Unwined (fermented with red wine).
4. Wildbrine Raw Organic Sauerkraut
Why It’s Great:
Leader in the field of fermentation. Wildbrine stands out by offering raw organic sauerkraut full of probiotics per healthy serving.
Key Features:
- Crafted with organic cabbage and sea salt.
- No added sugars or preservatives.
- Flavors offered include Smoked Jalapeño, and Red Cabbage & Beet.
5. Hawthorne Valley Sauerkraut
Why It’s Great:
This brand has become popular for its homemade style fermentation process which guarantees quality sauerkraut that is rich in probiotics.
Key Features:
- Biodynamic cabbage and sea salt are used.
- Sauerkraut is naturally fermented and unpasteurized.
- Flavor is rich and tangy.
How to Incorporate Sauerkraut into Your Diet for Gut Health
Alongside your main meal: A spoonful served with your main dish works great as a side, especially if you are looking for probiotics.
Sandwiches and salads: Spruce up your sandwich burger or wrap by including sauerkraut as a tasty topping.
With your salad: Adding sauerkraut to your salad makes it more tasty and serves as a good probiotic.
With eggs: Serve alongside scrambled eggs or omelets for a healthy gut breakfast.
Out of the jar: 1- 2 talbespoons makies a great snack or appetizer.
DIY Sauerkraut Recipe to Improve Your Gut Health
If you’re feeling daring, sauerkraut is one of the most straightforward ferments to make at home, which makes it easy to make sure you are getting a quality, probiotic sauerkraut. Here’s a simple recipe to get started. Start with these ingredients:
Ingredients:
- 1 medium green cabbage (about 2 lbs)
- 1 ½ tablespoons sea salt (non-iodized, like Himalayan or kosher salt)
- 1 teaspoon caraway seeds (optional, for flavor)
- Filtered water (if needed)
Equipment:
- A large mixing bowl
- A mason jar or fermentation crock
- A weight (small glass jar or fermentation stone)
- A clean cloth or fermentation lid
Instructions:
- Prepare the Cabbage:
- Remove the outer leaves and set one aside.
- Cut the cabbage into quarters and remove the core.
- Slice the cabbage into thin strips.
- Massage with Salt:
- Place the sliced cabbage in a large bowl.
- Sprinkle the sea salt over the cabbage.
- Use your hands to massage the salt into the cabbage for about 5-10 minutes until it releases water (brine).
- Pack into Jar:
- Transfer the cabbage and its juices into a clean mason jar.
- Press down firmly with your hands or a spoon to remove air pockets.
- Pour the remaining brine over the cabbage.
- Place the reserved cabbage leaf on top to help keep the shreds submerged.
- Use a small weight to press the cabbage below the liquid.
- Ferment:
- Cover the jar with a cloth or a fermentation lid to allow airflow while keeping out dust.
- Place the jar in a cool, dark place (65-75°F) for 7-21 days.
- Check daily to ensure the cabbage stays submerged. If needed, add a little filtered water with a pinch of salt.
- Taste & Store:
- After 7 days, start tasting your sauerkraut. If you prefer a stronger flavor, let it ferment longer.
- Once it reaches your desired tanginess, transfer it to the refrigerator. It will last for several months.
