Sauerkraut can indeed be considered a superfood, but the benefits of this product directly depend on the quantity and health status of the person. This was said by biochemist, nutritionist, and dietitian Anastasia Kozyr.
According to the expert, sauerkraut has a positive effect on digestion due to the fermentation process, which occurs with the participation of lactic acid bacteria. They support a healthy intestinal microbiome and improve peristalsis. At the same time, the expert emphasizes: excessive consumption of the product can cause side effects.
Kozyr explained that during the fermentation of cabbage, organic acids are formed, which contribute to better digestion of protein foods and maintain normal stomach acidity. Soluble fiber helps remove excess cholesterol and improves gallbladder function, and vitamin C strengthens the immune system.
In addition to its digestive benefits, sauerkraut can be beneficial for hormonal balance. According to a nutritionist, for women, this product helps reduce the symptoms of premenstrual syndrome, stabilize mood, and improve skin condition. For men, sauerkraut helps eliminate excess estrogen and maintain normal testosterone levels.
The product can also be useful for weight control. Due to its low calorie content and high fiber content, sauerkraut provides a feeling of satiety and helps gently control appetite. At the same time, the expert warns: the product itself is not a means for weight loss without a balanced diet.
The optimal amount of sauerkraut, according to the expert's recommendation, is 120–150 grams per day. Excess salt in the product can negatively affect the kidneys and cause edema, and a large amount of fiber and active bacteria can cause bloating and abdominal discomfort.
Kozyr also emphasizes that people with irritable bowel syndrome, gastritis, bacterial overgrowth syndrome, or histamine sensitivity should consume sauerkraut with caution or temporarily avoid it. In such cases, the product should be introduced into the diet only after the condition has stabilized and in minimal portions.
