Frequently Asked Questions
What Is Sauerkraut?
Sauerkraut is finely shredded cabbage mixed with salt, that has been fermented by lactic acid bacteria.
It is a traditional fermented food that provides probiotics and other nutrients.
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The benefits of Sauerkraut include:
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Probiotics: Live sauerkraut which is sold refrigerated, contains live bacterial cultures that are beneficial for your gut. However, pasteurised versions, often sold on the shelf and not refrigerated, have been heated, which destroys these beneficial bacteria.
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Digestive Health: It can improve digestion by helping to maintain a healthy balance of gut flora and by aiding nutrient absorption.
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Immune Support: Probiotics in sauerkraut may contribute to a stronger immune system.
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Nutrient-Rich: It provides various nutrients, including vitamin K2. It's also rich in fiber for fullness, vitamin C for immunity, and other minerals, contributing to better nutrient absorption, reduced inflammation, and potential improvements in mental health, heart health, and bone health.
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Unpasteurized Products: Unpasteurized (live) sauerkraut contains active bacterial cultures. However, pasteurized versions, often sold on the shelf and not refrigerated, have been heated, which destroys these beneficial bacteria.
How Should Sauerkraut Be Consumed And Stored?
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Eat it raw: To get the probiotic benefits, eat raw, live, unpasteurised sauerkraut.
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Start small: Begin with a small amount, about a tablespoon (10 grams) per day, and gradually increase the amount if you feel comfortable. Add it as a side dish/condiment to your next braai or any other meal, eat it in salads, on a burger, sandwich or wrap. Let your creativity guide you :)
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Store it properly: Store live sauerkraut in the refrigerator in a glass jar to maintain its beneficial bacteria. Always keep sauerkraut submerged under the brine to keep it fresh and tasty.
Does Heating Sauerkraut Kill The Probiotic Bacteria?
Yes!
Probiotic bacteria begin to die at temperatures above approximately 46°C (115°F), with most strains dying off rapidly at temperatures above 54°C (130°F) and almost certainly at 60°C (140°F) or higher.
Who Should Be Cautious Eating Sauerkraut?
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Immunocompromised individuals: You should avoid unpasteurized sauerkraut.
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Pregnant women: It is best to avoid unpasteurized sauerkraut during pregnancy.
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People on certain medications: If you are taking MAOIs or have high blood pressure concerns, talk to your doctor before eating sauerkraut. Sauerkraut is high in sodium, so consider serving sizes, especially if you are monitoring your blood pressure.
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Histamine Intolerance: People with histamine intolerance may experience allergy-like symptoms after consuming sauerkraut.
Why Does My Sauerkraut Fizz and Bubble?
It's what we call Happy Bubbles. Bubbling in unpasteurised sauerkraut is a positive sign of active, healthy lactic acid fermentation, where beneficial bacteria consume sugars and produce carbon dioxide (CO2) gas as a byproduct. Since the CO2 is trapped in the closed jar, you might see a stream of bubbles rising through the brine when opened. An overflowing jar due to excessive bubbling is normal and indicates a lively ferment.
We recommend to place a plate or tray under the jar to catch any brine that bubbles over, especially when opening the jar for the first time.