What can you tell me about sauerkraut?

Sauerkraut, as discussed on the Huberman Lab, is a type of fermented food that can have a beneficial impact on the gut microbiome and several markers of immune function. Dr. Huberman discussed a study in which the effects of consuming high fiber foods were compared to fermented foods like sauerkraut. The study found that fermented foods surpassed the benefits of high fiber in terms of influencing the gut microbiome and reducing inflammation 1.

Additionally, to best support the gut microbiome and thereby boost the immune system, it's suggested to consume two to four servings of low sugar fermented foods per day. This includes foods such as refrigerated sauerkraut that contains live cultures, as opposed to shelf-stable versions, which typically lack these cultures. Low sugar is emphasized to avoid additional issues that can arise from high sugar content 2.

While the Huberman Lab does not provide a detailed recipe for making sauerkraut, Andrew Huberman references an excellent recipe found in Tim Ferriss's book, "The 4-Hour Chef". The process for making sauerkraut involves cabbage, water, and salt and requires specific steps including properly scraping off material from the surface to avoid bad microbes.

For those interested in making sauerkraut at home, Andrew Huberman explains the general principle of chopping up cabbage, mashing it with water and salt, covering it, and keeping it in a certain environment, while routinely cleaning off the surface. It's crucial to follow a proper protocol to ensure that the fermentation process is safe and produces beneficial results 1 2.

For the specifics on the sauerkraut-making process, it is advised to refer to "The 4-Hour Chef", where the method is detailed more explicitly.

The Huberman Lab has not specified an exact serving size for sauerkraut. Serving sizes can vary depending on the context and the nutritional guidelines referenced. A standard serving size for sauerkraut often cited in general nutrition advice is approximately 2 tablespoons to 1/4 cup. However, it is always a good idea to consult nutritional labels on commercial products or follow specific recipes if you are making it at home. For personal health queries or dietary recommendations, it is best to consult with a healthcare provider or a dietitian.

Andrew Huberman and his guest, Dr. Justin Sonnenberg, from Stanford discussed the benefits of consuming low sugar fermented foods for supporting the gut microbiome. They suggest an intake protocol that includes one to four servings per day of these types of foods, such as sauerkraut, kimchi, kefir, Greek yogurt (low sugar), kombucha, and Japanese natto. Specifically mentioned is a study from Justin Sonnenberg's lab, which indicated that four servings per day of these low sugar fermented foods could greatly improve gut function and immune system support, as well as reduce brain and body inflammation, leading to better overall mental and physical health 1.

Dr. Huberman emphasizes the importance of ensuring these fermented foods contain live cultures, especially noting that the type of sauerkraut should be the kind that requires refrigeration. This form contains live cultures as opposed to non-refrigerated varieties. It is elaborated that these live cultures are what will most effectively support the diversity of microbiota along the entire length of the gut, which is beneficial for the immune system 2.

Based on the data from the Huberman Lab, it can be inferred that a serving of sauerkraut would be enough to contribute to one of these one to four servings per day. However, the exact quantity for a serving is not explicitly defined in the clips provided.