Fermenting cabbage (sauerkraut) is an ancient food preservation technique traced back to the 4th century BCE (1), and was used to ensure food supply past harvest season in many cultures around the world. This is something we as a society don't generally consider in today's global food model. I challenge that perhaps it is something we need to start considering again -- as sourcing seasonal local food is essential to the maintenance of our community's health, as well as the health of Madre Tierra where our communities reside.

Sauerkraut is abundant with bioavailable pre and probiotics, and as little as two tablespoons daily could provide the purported benefits.

According to Vrese & Schrezenmeir in 2008:

Well-established probiotic effects are:
1. Prevention and/or reduction of duration and complaints of rotavirus-induced or antibiotic-associated diarrhea as well as alleviation of complaints due to lactose intolerance.
2. Reduction of the concentration of cancer-promoting enzymes and/or putrefactive (bacterial) metabolites in the gut.
3. Prevention and alleviation of unspecific and irregular complaints of the gastrointestinal tracts in healthy people.
4. Beneficial effects on microbial aberrancies, inflammation and other complaints in connection with: inflammatory diseases of the gastrointestinal tract, Helicobacter pylori infection or bacterial overgrowth.
5. Normalization of passing stool and stool consistency in subjects suffering from obstipation or an irritable colon.
6. Prevention or alleviation of allergies and atopic diseases in infants.
7. Prevention of respiratory tract infections (common cold, influenza) and other infectious diseases as well as treatment of urogenital infections (5)

Impressive right?!

In addition to the high vitamin C content, consumption of sauerkraut has been clinically shown, in a randomized double blind study, to significantly improve symptoms of IBS (3, 4). Clinical data have also provided evidence that ingested bacteria may stimulate production of short-chain fatty acids and inhibit some opportunistic pathogens (2), aiding in the prevention of respiratory tract infections (common cold, influenza) and other infectious diseases as well as treatment of urogenital infections (5). Another study indicated that regular consumption may lead to increased glutathione activity (4), an important biological detoxifying agent!

Have you started incorporating a few spoonfuls of sauerkraut into your daily health maintenance routine yet?

Some of our favorite ways to incorporate sauerkraut daily include adding it to our eggs in the morning, using it as a topping on a salad, in sandwiches, and on top of fried rice, or just straight up on its own. Note that it is best added AFTER your meal is cooked to preserve the beneficial cultures!

We experiment with different flavor profiles inspired by what is in season locally here in Puerto Rico. Seasonality and variety of flavor profiles also helps to increase the variability of micronutrient consumption as well! Win-Win!

Some of our favorite flavors right now include:

🜂 Fire Kraut as listed in the beginning of this post!

🜂 Tropi-Kraut - Green Cabbage with local mango, piña, parcha (passionfruit), curcuma (turmeric), y jengibre (ginger). SO GOOD.

🜂 We’ve been admiring the gorgeous blue green color of the spirulina we've added to this blend in addition to green cabbage, garlic and onions. Repollo verde con ajo, cebolla, y spirulina.

🜂 Purple Kraut - One of our signature flavors, purple cabbage with apple, ginger, and beets! Repollo rojo con manzana, jengibre, y remolacha.

🜂 Vegan Kimchi - last of the batch, gone once sold out until next harvest by KYV Farm in Adjuntas.

For those curious about learning more ↓

References:

1. Regular consumption of sauerkraut and its effect on human health: a bibliometric analysis https://pubmed.ncbi.nlm.nih.gov/25568828/

2. Fate, activity, and impact of ingested bacteria within the human gut microbiota. Trends Microbiol. 2015, 23, 354–366. https://www.sciencedirect.com/science/article/pii/S0966842X15000566

3. Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation - a pilot study [randomized double blind, improvement in IBS in both groups] https://doi.org/10.1039/c8fo00968f

4. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease https://www.mdpi.com/2072-6643/11/8/1806

5. Probiotics, prebiotics, and synbiotics https://link.springer.com/chapter/10.1007%2F10_2008_097

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is not to be construed as individual medical advice. The products offered by this company are not intended to diagnose, treat, cure, or prevent any disease.