Sauerkraut: A Superfood Indeed!

Fermented foods and beverages have been an integral component of nearly every civilization and tribal society throughout history. From very early on, humans realized the magic and many benefits derived from live-culture ferments, chief among them being longevity and good health. Alcoholic beverages such as mead and wine are the oldest known ferments, dating back to roughly 40,000 years ago. Milk is another popular drink with a long history of fermentation. Vegetables, fruits, grains, beans, and even meat have all been subject to fermentation in an endless variety of ways all around the world. To explore and discuss even a fraction of these ferments would require the span of a short book and with that being said, I would like to delve more deeply into one of the most popular and applicable cultured foods in our environment: SAUERKRAUT!


The word “Sauerkraut” can be directly translated from its German origin as “sour cabbage”. Fermenting cabbage dates back to roughly 300 BC in China, where it was shredded and pickled in rice wine to preserve it as a staple food for the agricultural off-season. It is believed that this ancient sauerkraut was consumed out of necessity by the labourers of the Great Wall of China during the colder months when little else was available to eat. Roughly 1,000 years later, lacto-fermented cabbage was introduced to Europe where it experienced immense popularity, especially throughout the northern latitude countries where the growing season for fresh produce was limited to a few months. By shredding up cabbage and salting it to draw out its inherent water via osmosis, or by submersing entire cabbage heads in brine (salt + water = brine), the cabbage could be successfully preserved for many months. In fact, culturing foods was one of the most important and essential practices for storing foods in times of shortage, surplus, or seasonal change. Refrigerators and imported fresh produce were simply non-existent.

So we know that fermenting cabbage was historically, first and foremost, a method of food preservation. But aside from the practical aspects, what makes sauerkraut so special? Why is it still eaten daily by folks who now have the technology and resources to obtain fresh food all year round? Well, as I said before, there is indeed something magical about the process of lacto-fermentation, through which the original cabbage is literally transformed into a tangy, tasty and massively nutritious superfood! Let us take a closer look as to how this all happens.

It all starts with bacteria. Lactobacillus, a form of lactic acid bacteria, is present on the surface of almost all living things, especially the leaves and roots of plants growing on or near the soil, like cabbage. Humans also contain lactobacillus in our gastrointestinal tract as symbiotic organisms, working in partnership with us to keep our digestive system healthy. As the cabbage is shredded and salted, or submersed in brine, the lactobacilli, along with other lactic acid-producing bacteria, begin to convert the carbohydrates or “sugars” in the cabbage into lactic acid. Lactic acid is a natural preservative that keeps the cabbage in a state of edibility, while also inhibiting the growth of harmful bacteria that would rot the cabbage. Salt inhibits the “bad” bacteria from colonizing for the first few days until enough lactic acid is produced to adequately preserve the cabbage. Though it is possible to make salt-free sauerkraut, generous salting has been the time-tested traditional method, ensuring a crunchier, tastier, safer, and longer-lasting product.

Not only does the lactic acid bacterium preserve and protect the cabbage from harmful pathogens, but it also increases the nutrient availability of the cabbage itself! Like all vegetables, cabbage leaves contain cellulose, the structural component of plants. We as humans cannot digest cellulose, and therefore cannot access the nutrition within plant foods unless the cellulose structure is broken down. Lacto-fermentation essentially “pre-digests” the cabbage, eliminating the cellulose among other anti-nutrients such as goitrogens and freeing up vitamins and minerals. Another bonus is the substantial increase in Vitamin C, which historically, was very scarce during the winter months when fresh produce was unavailable. Lactic acid breaks down proteins, aids in the metabolism of fats, aids in the assimilation of iron, and produces choline, which helps lower blood pressure and heart rate.

Perhaps the greatest benefit lacto-fermented foods such as sauerkraut provide us with are the beneficial bacteria for our digestive and immune system. The primary lactic acid bacteria present in sauerkraut is lactobacillus acidophilus. It is one of our body’s primary symbiotic organisms, and indeed crucial for keeping out the bad bacteria and germs. It is extremely aggressive, fighting off any of the harmful bacteria that may promote illness. Lactobacillus acidophilus aids in the digestion and assimilation of our food, especially rich, heavy foods high in protein and fat. This is why, traditionally, fermented foods were used as condiments for large meals. The sauerkraut on top of a massive German sausage is not just a flavourful topping, but a digestive aid!

Lactobacillus acidophilus inhabits our gastrointestinal tract, mouth, and the vagina. This bacterium requires an acidic environment to thrive and do its duties. When we coat our bodies with excessive antibiotic soaps, sanitizers, sprays, creams, and when we CONSUME antibiotics in the form of prescription drugs or even tap water, our symbiotic lactobacilli partners are wiped out, leaving us defenceless and very susceptible to viruses and numerous health problems. It essentially lowers our immunity to external invaders. One of the best health strategies I can suggest for those taking oral antibiotics is to increase their consumption of PRObiotic lacto-fermented foods such as sauerkraut. This will aid in re-colonizing the beneficial bacteria in your gut, and rebuilding your body’s natural defence system. In an age of extreme sanitation, sterilization and obsession with cleanliness, we need all the help we can get from lacto-fermented foods and their army of probiotic microorganisms. The further we try to distance ourselves from our natural environment and the many microorganisms and bacteria present, the weaker and more susceptible we become to illness and sub-optimal health. Bacteria ARE our immune system and we need to work together as symbiotes in order to thrive.

Now, a word of warning must be said regarding the convenient, industrially-produced forms of both sauerkraut and probiotic supplements. “Fermented” foods found at the supermarket have not been fermented in the traditional manner and are preserved in vinegar, rather than salt water brine, rendering a more acidic product. As well, these products are pasteurized under law, thereby eliminating all the lactic acid-producing bacteria that we want from these foods! Simply put, these are no longer health-promoting foods and should be avoided! As for probiotic supplements, the majority of these highly-popular products are simply ineffective. These capsules or powders must survive their journey through the stomach and into the small intestine in order to really have any beneficial colonizing effect, whereas most of the supplements produced today do not make it past the stomach intact. In addition, these commercial supplements have been created from foreign strains of bacteria, not the wild bacteria native to our individual ecosystems. By consuming a homemade lacto-ferment such as sauerkraut, we are inviting local bacteria to colonize our bodies and adapt our immune systems to OUR environment.

As I’ve briefly covered the history and great benefits of sauerkraut, it would only make sense to explain how to make your own! Well for starters, a large ceramic bowl or vessel is best used to contain the kraut. A wide-mouth glass jar works as well. I would steer clear of plastic or metal due to their chemical-leaching natures. Simply shred the cabbage up in a food processor, or finely chop. One large head of cabbage produces quite a bit of kraut. Add salt to the mix, roughly 3 tbsp per 5 lbs of cabbage. Massage the salt into the cabbage and let it sit for a day. Periodically, continue to massage the cabbage until the juices start flowing. Once juicy, place a weight of some sort atop the cabbage to submerge it beneath its own brine. You want to be sure that the cabbage is covered by liquid in order to prevent molding. If needed, add a bit of salt water to ensure coverage. Now let it sit, covered at room temperature for a couple of weeks. You can eat it at any stage, noticing the signature “tangy” taste increasing as time passes. I would give it at least 4 days before consuming to allow for an adequate initial fermentation. So there ya have it! Simple, cheap, and incredibly nutritious. A much-needed staple for every home!

Lacto-fermented foods have long been a staple in traditional diets all over the world and a key to vibrant health and longevity. Let us return to the wisdom of our ancestors and reintroduce these incredibly nutritious and delicious foods back into our daily diets. Long live sauerkraut!