I’m a doctor — this ancient 27-calorie condiment has ‘insane health benefits’ By McKenzie Beard
By McKenzie Beard
Your stomach has had enough.
From crash cleanses and drastic detoxes to pricey probiotics, the internet is full of digestive fads. But the real fix is probably already sitting in your fridge.
This humble, no-frills snack packs just 27 calories per serving and can deliver “insane health benefits” in as little as 30 days, according to Dr. Steven Gundry, a physician, best-selling author and former heart surgeon.
Man in suit speaking into microphone.
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Dr. Steven Gundry studies the role that the gut microbiome plays in chronic disease and longevity.
The Dr. Gundry Podcast/YouTube
Enter sauerkraut.
This classic condiment consists of finely shredded cabbage that has been mixed with salt and then fermented by lactic acid bacteria.
That fermentation process gives sauerkraut its famous tang and extends its shelf life, making it a staple on dinner tables for centuries.
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It also produces several byproducts that are “hugely beneficial” for your health, Gundry explained in a YouTube video.
Among them: postbiotics. These bioactive compounds come from live bacteria and microorganisms that break down the sugars in cabbage while it’s fermenting.
During this process, they produce metabolites and parts of their cell walls as they die off. These leftovers are what scientists call postbiotics.
Forkful of sauerkraut over a bowl.
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Humans have been making sauerkraut for centuries.
Madeleine Steinbach – stock.adobe.com
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Working alongside the prebiotic fiber in cabbage, postbiotics boost gut microbiome diversity, which is essential for smooth digestion, nutrient absorption and a strong immune system.
They can also help dial down inflammation.
A recent study from the University of California, Davis found that sauerkraut outperformed raw cabbage in protecting intestinal cells from inflammation-related damage — a potential game-changer for digestive disorders like inflammatory bowel disease.
“Even if we have just a regular serving of sauerkraut … we’ll find that can help us in the long run against inflammation, for example, and make our digestive tract more resilient when we have a disturbance,” said lead author Dr. Maria Marco, a professor of food science and technology.
Woman holding toilet paper while sitting on toilet.
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Sauerkraut can protect your gut from the damage caused by inflammation.
Andrey Popov – stock.adobe.com
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Gundry also pointed out that many foods contain harmful compounds meant to animals and people from eating them, which can mess with human digestion.
Luckily, “these plant defense compounds, like lectins and oxalates, are eaten in the fermentation process” when sauerkraut is made, he said.
An added bonus: Sometimes garlic and scallions get added to sauerkraut for flavor and they bring their own health perks.
“There are some really cool compounds in garlic and scallions called allicin, which really helps repair the lining of your blood vessels and your blood-brain barrier,” Gundry said. “Any time you can get these compounds in you, the better.”
Gut gains in 30 days — if you do it right
If you incorporate sauerkraut in your diet, Gundry said your gut could start thanking you in as little as a month’s time.
“Studies have shown that humans who have done this actually have remarkable improvements in inflammatory markers [and] remarkable improvements in gut biodiversity,” he said. “That’s what’s going to happen when you eat these foods for 30 days.”
Woman sitting on toilet holding toilet paper.
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Eating too many fermented foods too quickly can lead to gastrointestinal issues.
Pormezz – stock.adobe.com
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But before you dive headfirst into that jar, just know you should take it slow.
“If you’re not used to eating fermented foods or a lot of fiber, your gut bacteria thinks fiber is delicious — and they let you know by producing lots of gas and bloating,” Gundry warned. He said you might even see changes in how often you hit the bathroom.
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The trick: Begin with a small amount daily and work up to a full serving, which is about a half-cup. Your body will adjust in 30 days, he said.
When shopping for sauerkraut, Gundry also noted that many brands add a “remarkable” amount of sugar to make the product more palatable for Americans.
If you don’t like the flavor, Gundry recommends adding allulose instead — a no-calorie sweetener that’s also a prebiotic, giving your gut a double boost.
But no matter how much you eat, remember: Consistency is key. Research shows that probiotic foods provide the most benefits when consumed regularly.
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