Raise your hand if you use sauerkraut exclusively for hotdogs?

Been there. I used to get it on a Seattle Dog (hotdog, cream cheese, sautéed onions + kraut) after hitting up the bars on Friday and Saturday night in my 20’s. Other than that? Nope! Too tangy.

But over the last handful of years my love for sauerkraut has blossomed and I truly struggle without it when I’m on trips.

Why? Because of how it supports my gut and digestion.

You know by now that getting in fermented foods daily is beneficial to your gut because of the probiotic bacteria, right?

A quick refresher-

Our gut often struggles with digestion and running properly because of the lack of bacteria- both prebiotic (fiber) and probiotic (fermented foods and supps). The more lush and diverse the bacteria is in our gut, the clearer our skin will be, the healthier our organs will be, the lower our chances are of chronic diseases, and our digestion will work better.

We need prebiotic bacteria to feed the probiotic bacteria so they are happy, thriving, and give off postbiotics, or short chain fatty acids. I get into it more here, but just know we need fiber and fermented foods daily to help our digestion.

There are a lot of sources of fermented foods, but sauerkraut is a powerhouse when it comes to probiotic bacteria.

So many fermented food sources have additional ingredients we don’t want (kombucha w/ tons of sugar, greek yogurt w/ lots of additives, etc.) but kraut is just straight up cabbage (a super food in itself), salt, and other herbs and spices, if you make sure you are sourcing the raw kind (the kind that needs to be refrigerated).

So how does it support digestion?

All of the dense probiotic bacteria! Again, we want our gut to have billions of bacteria, and when kraut is fermented, it takes the already abundant bacteria from the cabbage and multiplies it exponentially. This new bacteria enters your gut and starts to make sure all systems are a go, and that includes digestion.

However, if you aren’t used to getting a good amount of fiber in or any fermented foods in, it takes a sec for your gut to adjust. You might experience a few days of gas and bloating as it settles in, but should subside after a week of consistent intake.

And once it starts feeling normal, that’s when the magical healing properties take shape, and your digestion will start to improve!

So, how do you eat it?

Obviously I don’t suggest eating a hotdog every day. And I know at first, many people aren’t used to the tanginess of it, so I would start slow. Start with a teaspoon a day and get your tastebuds used to it and gradually start to increase your intake until you are craving your kraut!

Here are a few of my fave ways to enjoy sauerkraut~

• With eggs in the morning- I’ve said it so many times before but it’s honestly the best combo. The tangy, saltiness of the kraut is the perfect compliment to eggs. Just be sure to cook your eggs first, slide them onto your plate, and then mix in the kraut. You don’t want to cook it or you will lose the probiotic bacteria!
• Dressings, Sauces, and Dips- Nearly any dressing, sauce, or dip needs a tangy zip and salt, which is exactly what kraut offers. Mix it into any homemade or store bought dressing or sauce just before drizzling on your salad or mixing in. Some of my favorites to add kraut to are honey mustard dressing, tapenade, hummus, and ranch.
• Smoothies- Ok, I was super apprehensive about this idea at first but once I tried it, I was sold. If your smoothie is sweet enough (ripe banana, honey, vanilla protein powder) you actually won’t even notice it’s there. Start small with just a teaspoon and see where it leads!
• Bowls/Salads- There isn’t a bowl or salad that this wouldn’t be a great addition to. Again, like smoothies, I hardly even notice it’s there once it’s all mixed in. If anything, it adds a nice salty element to it.
• Avocado Toast- Move over ‘Everything but the Bagel Seasoning’ because avocado and kraut might be the newest “it” couple. The creaminess and nuttiness of the avo is a perfect neutralizer for its kraut counterpart.
• Sandwiches- Of course, a meal you would expect to see kraut on every once in a while. The kraut really can take most sandwiches up a notch and add a nice crunchy element. (I wouldn’t say this is true for a PB&J, but hey, if you want to try it, let me know how it goes!)

Which combo are you most interested in trying? Share below!

And again, quality of sauerkraut is key. If you are buying it, you want to find it in the refrigerator section, not on the shelf. The stuff that needs to be refrigerated has the most living, healthy bacteria in it.

Or, you can always make it yourself! It’s so easy and inexpensive, anyone can do it!

I hold virtual Fermented Food Workshops quarterly so make sure you are subscribed to my email list so you know when the next one is coming up! Or take a peek at this blog post that walks you through the process.

I hope you are ready to give sauerkraut a go! It’s so good for your gut and one of the best foods you can consume to support digestion.

Enjoy!

XO,

Kelsey