We probably don't have to school you on how bad hot dogs are. Like any processed meat, they're full of harmful ingredients and are also very high in saturated fat and sodium. However, you may not have realized that one of the toppings you're adding to your frankfurter could be doing wonders for your health. In a new study, food scientists uncovered the anti-inflammatory benefits of sauerkraut which can help protect your gut.
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How sauerkraut can protect your gut health.
For the study, published in the journal Applied and Environmental Microbiology, researchers chemically analzyed the metabolites in raw cabbage versus those in sauerkraut (both store-bought and lab-made) to understand how the fermentation process affects the food and, thereby, protects intestinal cells from inflammation-related damage.
According to a press release, "They found that sauerkraut helped maintain the integrity of intestinal cells, while raw cabbage and brine did not."
The reason for this? The fermentation process increases the metabolites in cabbage, including lactic acid, amino acids, and other plant-based chemicals known to improve gut health. In other words, the process yields tons of gut-friendly bacteria such as probiotics.
"Some of the metabolites we find in the sauerkraut are the same kind of metabolites we're finding to be made by the gut microbiome," noted study author Maria Marco, professor with the Department of Food Science and Technology at University of California, Davis. "It doesn't matter, in a way, if we make sauerkraut at home or we buy it from the store; both kinds of sauerkraut seemed to protect gut function."
Should you start eating more sauerkraut?
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The researchers' next step is to conduct human trials to see if sauerkraut has the same gut-protective effects in people as it did in the lab. In the meantime, however, Marco says there is no harm in including sauerkraut as part of a well-rounded diet.
"Along with eating more fiber and fresh fruits and vegetables, even if we have just a regular serving of sauerkraut, maybe putting these things more into our diet, we'll find that can help us in the long run against inflammation, for example, and make our digestive tract more resilient when we have a disturbance," she explained.
"A little bit of sauerkraut could go a long way," she concluded. "We should be thinking about including these fermented foods in our regular diets and not just as a side on our hot dogs."
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Other fermented foods can also keep your gut healthy.
This isn't the first study about how fermented foods improve gut health.
For example, kefir, a fermented dairy product that's a cross between milk and yogurt, has been shown to alleviate symptoms of irritable bowel syndrome, ulcers caused by H. pylori infection, and other chronic gastrointestinal problems, as Best Life previously reported.
"Kefir is a powerhouse for gut health, thanks to its rich content of probiotics—those friendly bacteria that keep your digestive system running smoothly," nutritionistBharathi Ramesh told us. "Unlike yogurt, kefir typically contains a wider range of strains, which can have a more comprehensive impact on your gut microbiome."
Kimchi, a traditional Korean food made of fermented vegetables, is also well known for its gut-friendly properties. A 2022 study found that the food could suppress obesity-induced inflammation.
Other fermented foods and drinks include kombucha, miso, tempeh, and yogurt.
