Sauerkraut

Sauerkraut can support gut health when eaten regularly as part of a varied fermented-food diet.

1. Choose live, low-sugar sauerkraut: Look for refrigerated sauerkraut, which is more likely to contain live active cultures; shelf-stable varieties may not. 1
2. Potential gut and immune benefits: In a study discussed on the show, the fermented-food group increased gut microbiome diversity and reduced inflammatory signals, while the high-fiber group did not show those overall effects. 2
3. Vary and spread servings: Use different fermented foods you enjoy and build intake gradually, spreading servings through the day to help limit digestive discomfort. Sauerkraut brine also contains live cultures. 3
4. Make it at home: Sauerkraut can be made with cabbage, water, and salt, provided you follow a proper preparation method. 4