Novosibirsk doctors assess sauerkraut’s effects
Medical experts note sauerkraut’s nutrients, while advising limits for salt-sensitive individuals.
Sauerkraut sometimes pops up on social media as a new — in fact, long-forgotten — superfood. It contains vitamins, fiber, prebiotics and probiotics. NGS asked Novosibirsk doctors whether the product is really that beneficial and low in calories, and what its benefits and risks are.
Benefits of sauerkraut
According to Olga Sbitneva, a gastroenterologist and first-category internist at Klinika Smitra (Smitra Clinic), cabbage prepared by natural fermentation develops under the action of lactic acid bacteria. Eating sauerkraut improves the gut microbiota.
«Sauerkraut is not just a dish — it’s a real powerhouse of benefits. Lactic acid bacteria help digest and absorb nutrients and strengthen immunity, since most immune cells live in the gut», the specialist notes.
The product contains a hefty dose of vitamin C, as well as B vitamins and vitamin K. Sauerkraut has fiber that is easier to tolerate than in fresh cabbage, because fermentation partially processes it with lactic acid bacteria, making it gentler on the intestine.
«Sauerkraut contains antioxidants. Its brine is a true elixir — a concentrate of beneficial compounds», Olga Sbitneva is convinced.
Fermented cabbage often offers greater digestibility and probiotic benefits than fresh.
Novosibirsk endocrinologist-dietitian Iraida Mokhova adds that sauerkraut is a source of iron, manganese, copper, magnesium and calcium and contains beneficial lactic acid bacteria. It restores the microbiota and improves digestion, acting as both a probiotic and a prebiotic.
«Sauerkraut contains about 12 different strains of beneficial bacteria that protect the body from toxins. Probiotics reduce intestinal permeability, help with constipation, prevent exacerbations of ulcerative colitis, and lessen pain and bloating», the nutrition specialist emphasizes.
The specialist notes that most immune cells are concentrated in the intestine, and probiotic strains increase their population.
«They also restrain the growth of harmful bacteria, produce natural antibodies and thus help fight infections, speeding recovery after illness», the expert explains.
According to Iraida Mokhova, it is a low-calorie product — just 19 kilocalories per 100 grams. Therefore, sauerkraut is a good option for patients with overweight and obesity. Thanks to its high fiber content, it promotes satiety and suppresses hunger.
Risks of sauerkraut
There are contraindications, doctors say — primarily because sauerkraut contains salt. Accordingly, people with kidney disease or those prone to high blood pressure and edema should consume it in limited amounts.
«People with gastrointestinal diseases — gastritis, peptic ulcer disease, pancreatitis — should be cautious. Sauerkraut contains a lot of fiber and organic acids that may irritate a sensitive gastrointestinal mucosa», notes Olga Sbitneva.
High sodium content makes portion control important for people with kidney or blood pressure issues.
It is also worth remembering that all cruciferous vegetables produce a lot of gas as they are processed in the intestines — sauerkraut included. Therefore, people prone to flatulence should be careful with this superfood, the specialist warns.
Iraida Mokhova adds that overeating fermented foods can trigger allergic reactions due to a high histamine content. People with seasonal allergies should be especially cautious.
Earlier, Novosibirsk doctors discussed the benefits of avocado and when it should be limited.
