What are foods high in probiotics? Fermenting Sauerkraut

Many people on the Internet want to know “is sauerkraut good for you or not?” It is necessary to talk about what are intestinal microflora and probiotics for answering this question. And how sauerkraut and probiotics are linked to each other.

The Importance of Gut Flora

gut flora
gut flora

Human gut flora contains several hundreds of probiotic bacteria and yeasts. Bacteria are more critical than yeasts. The most prominent groups include Bifidobacterium and Lactobacillus. Each group has a large variety of bacteria species, and each species has many strains.
We have now a massive quantity of information about the critical roles the gut microflora plays in maintaining our health.

In short, beneficial intestinal flora is essential for:

  • weight loss;
  • good digestion;
  • strong immune response;
  • healthy skin;
  • biosynthesis vitamins (vitamin К and B)
  • and a lot of other health benefits.

Besides that, new research has shown that gut flora has a significant impact on gene expression.

On the other hand, bad intestinal flora is linked to various diseases. The unhealthy microbes in the human gut are a leading driver of such conditions as type 2 diabetes and obesity, heart disease and cancer, depression and Alzheimer’s.

As beneficial intestinal microflora plays such an essential role in our life, we must talk about probiotics.

What are Probiotics?                      


Probiotics are healthy foods or supplements that have good microorganisms.

In order to foods are probiotic meals they have to be prepared with the help of bacterial fermentation. Foods that contain probiotics are kefir, yogurt, kimchi, and sauerkraut, which is the best kind of all fermented foods.

Some people may confuse probiotics and prebiotics. Prebiotics are essential for life beneficial gut microflora. However, they are not microorganisms. They are fibers, which are very useful for healthy bacteria and yeast in the human gut. All traditional sauerkraut recipes are prebiotics foods since cabbage contains fiber in large quantities.

What is Sauerkraut Good for You?

Probiotics in sauerkraut are powerful probiotics. As strong probiotics, they help to prevent and cure many diseases:

  • chronic inflammation
  • depression and anxiety
  • high blood pressure
  • skin disorders (acne, rosacea, eczema)
  • high LDL cholesterol level

What Kinds of Foods with Probiotics are The Best?


As stated above, probiotics foods are kefir, yogurt, sauerkraut and sauerkraut are the best. But why?

There are three reasons why we can consider sauerkraut as the best food with probiotics.

  1. Sauerkraut contains probiotics and prebiotics together. This is important because gut flora cannot live without prebiotics. Kefir or yogurt do not have prebiotics, unlike sauerkraut.
  2. Some people do not digest dairy products even such as yogurt or kefir.
  3. Beneficial bacteria in sauerkraut have more acidic environment than in kefir. Thus, they more successfully get through the stomach acid.

Traditional Russian Sauerkraut Nutrition

Sauerkraut Nutrition Facts

Amount Per Serving (size – 100 g)
Calories 19
Protein 1,8g
Total Carbohydrate 4,5g
Total Fats <0,1g
Vitamin P 300 mg
Vitamin B6 0,14 mg
Vitamin PP 0,34-0,74 mg
Vitamin B1 0,33 mg
Vitamin С 20-30 mg
Vitamin B2 0,04-0,07 mg
K 185 mg
Ca 48 mg
Fe 0,6 mg
Zn 0,4 mg


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