Fermented
Raw Sauerkraut
7/10 Moderate evidence
Lacto-fermented cabbage that pairs probiotic Lactobacillus species with the isothiocyanate compounds of cruciferous vegetables.
Active compounds
-
Lactobacillus
Probiotics that support gut barrier and immune regulation
-
Isothiocyanates
Cabbage-derived compounds that activate Nrf2 antioxidant pathway
Helps with
Practical tips
- Preparation
- Choose refrigerated, unpasteurized brands — shelf-stable canned sauerkraut has no live cultures
- Recommended amount
- 2-4 tablespoons daily
- Absorption
- Eat raw or cold; heating above ~115°F destroys the probiotic cultures
- Cautions
- High sodium; histamine content