Why You Should Eat More Sauerkraut and Other Fermented Foods

Although it is one of the oldest techniques for preserving food, fermentation has been gaining more and more space in research laboratories with the aim of examining its health benefits. One of the recent studies, published in April in the journalApplied and Environmental Microbiology , shows that fermented cabbage, known as sauerkraut, can contribute to intestinal protection.

Researchers at the University of California at Davis, in the United States, evaluated the impacts of the fermentation process on the nutritional profile of the vegetable and discovered that there was an increase in the amount of compounds with antioxidant and anti-inflammatory action, with emphasis on phenolics and carotenoids.

They also observed the production of new substances, such as isothiocyanates, which also help to reduce oxidative stress, as well as lactic acid and some amino acids associated with digestive health.

After this step, through microscopic analysis and other technologies, they compared the performance of raw cabbage with fermented cabbage in intestinal cells, and discovered that sauerkraut helped maintain cellular integrity.

The study therefore shows that food favors the function of the intestinal barrier. “This action can help protect the intestine from inflammatory damage,” comments nutritionist Giuliana Modenezi, from Espaço Einstein Esporte e Reabilitação, at Hospital Israelita Albert Einstein.

This protection also helps with the absorption of vitamins and minerals, among other nutrients, and contributes to the balance of the microbiota.

The fermented group

In its original language, German, sauerkraut is called sauerkraut, which means sour cabbage. It is made with the vegetable cut into very thin slices and mixed with salt, which leads to the proliferation of good microorganisms.

You can make it at home, just be very careful with hygiene to keep harmful bacteria out of the recipe. In addition to the vegetables and salt, you will need a sterilized glass container to have this traditional German delicacy, which is usually served with pork, ready in a few weeks.

Below, see other fermented foods that stand out in research for their contribution to digestive health:

Kefir

Its raw material is grains that contain bacteria, such as lactobacilli and bifidobacteria, as well as probiotic yeasts. These particles ferment milk, vegetable drinks and even water.

It can also be made at home, strictly following hygiene rules to avoid contamination. Mistakes can result in an unpalatable flavor and aroma.

In addition to benefiting the intestines, there is evidence that it contributes to immunity. “However, it is essential that consumption is done gradually to avoid abdominal discomfort,” suggests the nutritionist.

And a warning: children, pregnant women, the elderly, as well as those with some type of immunodeficiency, need to consult a doctor or nutritionist before consuming it.

Kombucha This ancient, slightly carbonated drink has been studied to show its benefits in balancing the intestinal microbiota. However, to be considered legitimate, it must be prepared with the herb Camellia sinensis , which is the same herb used in green and black tea.

Fermentation is the work of a culture of microorganisms called Scoby, from the English symbiotic culture of bacteria and yeast . In some preparations, fruits are added, which increase the amount of vitamins and other substances with antioxidant action.

“And just like kefir, it should be consumed gradually to avoid gas and other discomforts,” advises Modenezi. It is also important to know the origin, since homemade kombucha, made without strict hygiene and sanitary controls, can end up contaminated and cause poisoning.

The recommendation is to look for reliable options that have an expiration date and follow manufacturing standards to avoid problems. “And, as some have a slight alcohol content, they are not recommended for pregnant women and children,” warns the Einstein specialist.

Fermented yogurts and milk There are many options for yogurts and different types of milk fermented by bacteria — usually those from the Bifidobacteria and Lactobacilli genera. The names of these microorganisms, among others, must be listed on the packaging to be classified as probiotics.

It is also important to pay attention to the nutritional table and the list of ingredients printed on the label. “Some products contain added sugar, colorings and sweeteners that can cause bloating and other symptoms in people with greater sensitivity,” says the specialist.

Probiotic dairy drinks help with constipation. It is no wonder that fermented milk was one of the first to receive the functional food seal, because in addition to providing nutrition, it brings additional benefits.

Naturally leavened bread

“These breads undergo a longer fermentation process and this can improve digestibility,” explains Giuliana Modenezi. She is referring to the changes caused by levain , a leavening agent made from yeast and bacteria, which breaks down the gluten.

Another advantage is that they tend to contain more vitamins and minerals. “But that doesn’t mean you should overdo it,” he warns. In a balanced context, bread can be consumed in adequate quantities according to each person’s profile.

One tip is to combine it with a protein source to help balance your blood sugar levels. Cheese, eggs, shredded chicken and tuna are all options of animal origin, while tofu and chickpea pastes are examples of protein-rich vegetables.

Vinegar Obtained from the fermentation of wine or other beverages, including apple cider, vinegar is a welcome addition to salads and many other dishes. “It can have antimicrobial properties and aid in the digestion of heavier foods,” notes the nutritionist.

However, because it is acidic, there is a risk of triggering gastric discomfort and damaging tooth enamel. “The recommendation is to avoid excess and not consume it pure and on an empty stomach,” he teaches. And be very careful with fads, as there is no solid scientific evidence that it helps with weight loss.

Source: Einstein Agency

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