{"id":272,"date":"2020-02-05T22:20:07","date_gmt":"2020-02-05T22:20:07","guid":{"rendered":"https:\/\/codesupply.co\/phasellus-rhoncus-vitae-tellus-amet-nec-dis\/"},"modified":"2025-05-05T04:56:20","modified_gmt":"2025-05-05T04:56:20","slug":"kefir-sauerkraut","status":"publish","type":"post","link":"https:\/\/nordicmag.eu\/index.php\/2020\/02\/05\/kefir-sauerkraut\/","title":{"rendered":"Sauerkraut and kefir."},"content":{"rendered":"\n

Once seen as old-world kitchen staples, sauerkraut<\/strong> and kefir<\/strong> are back \u2014 this time, lining the fridges of modern health stores and topping \u201cgut health\u201d trend lists.<\/p>\n\n\n\n

But beyond the buzz, these fermented foods are genuinely beneficial<\/strong>, backed by emerging research and centuries of traditional use.<\/p>\n\n\n\n

They\u2019re inexpensive, versatile, and surprisingly powerful when it comes to digestion, immunity, and even mood.<\/p>\n\n\n\n

Let\u2019s look at what science says \u2014 and how to choose the healthiest versions.
<\/p>\n\n\n\n\n\n\n\n

Fermented foods really matter<\/h3>\n\n\n\n

Both sauerkraut and kefir are rich in live probiotic bacteria, the kind your gut needs to function optimally.
These microbes help maintain a balanced gut microbiome \u2014 the community of bacteria in your digestive system that supports everything from immune response to nutrient absorption and inflammation control.<\/p>\n\n\n\n

A healthy gut has been linked to:<\/strong>
\u2022 Stronger immunity
\u2022 Better digestion and regularity
\u2022 Reduced inflammation
\u2022 Improved mental health (via the gut-brain axis)
\u2022 Lower risk of metabolic disorders<\/p>\n\n\n\n

In short: a healthy gut means better health \u2014 and fermented foods can help support that.<\/p>\n\n\n\n

Sauerkraut: fermented cabbage with benefits<\/h3>\n\n\n\n

Real sauerkraut is raw, unpasteurised cabbage that has been fermented in its own juices with salt. The fermentation process produces lactic acid bacteria, which act as probiotics.<\/p>\n\n\n\n

Health benefits:<\/strong>
\u2022 Improves digestion and helps break down food more efficiently
\u2022 Rich in vitamin C, vitamin K2, and natural enzymes
\u2022 Can support a healthy balance of gut flora
\u2022 Linked to better immune resilience (especially during winter)
\u2022 Contains glucosinolates and isothiocyanates \u2014 natural compounds that may have anticancer effects<\/p>\n\n\n\n

A 2020 review published in Nutrients found that fermented vegetables like sauerkraut can reduce inflammation and may positively affect glucose control and blood pressure (doi:10.3390\/nu12061567).<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Kefir: a fermented milk powerhouse<\/h3>\n\n\n\n

Kefir is made by fermenting milk with kefir grains \u2014 clusters of bacteria and yeasts.
It contains up to 30 different strains of beneficial microbes, making it more diverse than yoghurt.<\/p>\n\n\n\n

Health benefits:<\/strong>
\u2022 High in probiotics, particularly Lactobacillus kefiri, which is unique to kefir
\u2022 Naturally rich in calcium, B12, magnesium, and vitamin D
\u2022 May improve lactose digestion even in those with mild intolerance
\u2022 Can support the immune system through modulation of gut flora
\u2022 Shows antimicrobial effects in lab studies against common pathogens like E. coli and Salmonella<\/p>\n\n\n\n

A 2015 study in Frontiers in Microbiology noted that kefir may have anti-inflammatory, antibacterial, and even anti-cancer properties, although more clinical trials are needed (doi:10.3389\/fmicb.2015.01171).<\/p>\n\n\n\n

What to look for when buying<\/p><\/blockquote><\/figure>\n\n\n\n

For sauerkraut:<\/strong>
\u2022 Look for raw, unpasteurised varieties \u2014 these contain live cultures
\u2022 Avoid shelf-stable sauerkraut in jars or cans (usually heat-treated = no live bacteria)
\u2022 Ingredients should be simple: just cabbage and salt
\u2022 Organic cabbage is a plus (fermentation can concentrate pesticides in conventionally grown produce)<\/p>\n\n\n\n

Best choice: Find a local brand with live cultures listed on the label, or make your own.<\/p>\n\n\n\n

For kefir:<\/strong>
\u2022 Go for plain, unsweetened kefir \u2014 flavoured versions often contain high amounts of sugar
\u2022 Look for \u201clive and active cultures\u201d on the label
\u2022 Cow\u2019s milk kefir has the most research behind it, but goat\u2019s milk or even water kefir are options if you\u2019re sensitive to dairy
\u2022 If possible, choose organic and full-fat \u2014 these tend to be less processed and better tolerated<\/p>\n\n\n\n

Avoid anything ultra-processed or shelf-stable with additives or long ingredient lists.<\/p>\n\n\n\n

Buying vs making your own sauerkraut<\/h3>\n\n\n\n

Making sauerkraut at home is surprisingly simple \u2014 and cost-effective.
All you need is organic cabbage, salt, and time. Homemade versions are often richer in probiotics than store-bought ones, especially if you let them ferment slowly at cooler temperatures (10\u201320\u00b0C for 2\u20133 weeks).<\/p>\n\n\n\n

That said, good store-bought raw kraut is a perfectly solid option if you\u2019re not ready to ferment at home.<\/p>\n\n\n\n

Our thoughts…<\/h3>\n\n\n\n

If you\u2019re looking to support your digestion, improve your immune system, or simply diversify your diet in a healthy, ancestral way \u2014 sauerkraut and kefir are excellent starting points.<\/p>\n\n\n\n

They\u2019re not miracle foods. But they are deeply functional, scientifically supported, and remarkably simple.<\/p>\n\n\n\n

Best of all, they\u2019re part of a tradition that existed long before gut health became a buzzword \u2014 and one that still holds up in 2025.<\/p>\n","protected":false},"excerpt":{"rendered":"REAL superfoods!\n","protected":false},"author":1,"featured_media":4504,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"csco_singular_sidebar":"disabled","csco_page_header_type":"full","csco_page_load_nextpost":"default","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[3,8],"tags":[115,107,116,114,113],"class_list":{"0":"post-272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-you-must-try","8":"category-health","9":"tag-fermented-foods","10":"tag-health","11":"tag-healthy-foods","12":"tag-kefir","13":"tag-sauerkraut","14":"cs-entry","15":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/comments?post=272"}],"version-history":[{"count":1,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/272\/revisions"}],"predecessor-version":[{"id":4505,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/272\/revisions\/4505"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/media\/4504"}],"wp:attachment":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/media?parent=272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/categories?post=272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/tags?post=272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}