The Science

Scientists are continually researching fermented foods and their effects on our bodies. We've gathered several studies to help us all learn how they may benefit our health and well-being.

Disclaimer: This is not medical advice, this is merely a compilation of available scientific literature on the topic of fermented foods. If you have medical concerns, please consult your doctor.

Fermented Foods & Digestion

There is a growing body of evidence indicating that fermented foods provide health benefits that go beyond the nutritional value of their raw ingredients. This is primarily due to the bioactive compounds generated by lactic acid bacteria.

Inclusion of Fermented Foods in Food Guides around the World - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303846/Health benefits of fermented foods - https://pubmed.ncbi.nlm.nih.gov/28945458/Health benefits of fermented foods: microbiota and beyond - https://pubmed.ncbi.nlm.nih.gov/27998788/

Probiotic supplements can have a varying amount of colony-forming units (CFUs) per dose, ranging from 1 to 50 billion. On the other hand, 1 gram of sauerkraut can contain 100,000 to 100 million CFUs. That's between 5.6 million and 560 million CFU of probiotics per 2oz serving.

Fermented Foods as a Dietary Source of Live Organisms - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117398/Probiotics - https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/

Sauerkraut that has not undergone pasteurization contains probiotics - beneficial bacteria that play a vital role as the initial defense against harmful toxins and bacteria. Additionally, these probiotics have the potential to enhance digestion and promote overall wellness.

Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/Probiotics - https://pubmed.ncbi.nlm.nih.gov/19584499/Prebiotics and Probiotics in Digestive Health - https://pubmed.ncbi.nlm.nih.gov/30267869/

Probiotics present in sauerkraut have the potential to restore bacterial equilibrium in the gut after it has been disrupted by antibiotics, which can aid in decreasing or preventing diarrhea caused by the use of antibiotics.

Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/22570464/Probiotics for the prevention of Clostridium difficile-associated diarrhea: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/23362517/

Studies demonstrate that probiotics have the potential to alleviate symptoms such as gas, bloating, constipation, diarrhea, and those associated with Crohn's disease and ulcerative colitis.

Systematic review: probiotics in the management of lower gastrointestinal symptoms in clinical practice -- an evidence-based international guide - https://pubmed.ncbi.nlm.nih.gov/23981066/Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis - https://pubmed.ncbi.nlm.nih.gov/25780308/A systematic review and meta-analysis: probiotics in the treatment of irritable bowel syndrome - https://pubmed.ncbi.nlm.nih.gov/19220890/Systematic review of randomized controlled trials of probiotics, prebiotics, and synbiotics in inflammatory bowel disease - https://pubmed.ncbi.nlm.nih.gov/25525379/

Having a variety of probiotic strains can offer more health benefits, and sauerkraut could be advantageous as it may contain up to 28 different strains in a single serving.

Bacteriophage ecology in commercial sauerkraut fermentations - https://pubmed.ncbi.nlm.nih.gov/12788716/

Fermented foods are comprised of a range of enzymes that facilitate the breakdown of nutrients into smaller, more readily absorbable molecules during digestion.

Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/

Fermented Foods & Immune System

Sustaining a healthy balance of gut bacteria not only discourages the proliferation of harmful bacteria but may also enhance the production of natural antibodies.

Live probiotics protect intestinal epithelial cells from the effects of infection with enteroinvasive Escherichia coli (EIEC) - https://pubmed.ncbi.nlm.nih.gov/12801956/Potential uses of probiotics in clinical practice - https://pubmed.ncbi.nlm.nih.gov/14557292/Probiotics: an overview of beneficial effects - https://pubmed.ncbi.nlm.nih.gov/12369194/Probiotics and their fermented food products are beneficial for health - https://pubmed.ncbi.nlm.nih.gov/16696665/

Additionally, consuming probiotic-rich foods like sauerkraut on a regular basis could potentially lower the chances of contracting infections, such as the common cold and urinary tract infections.

Probiotics - https://pubmed.ncbi.nlm.nih.gov/19584499/Randomized, placebo-controlled phase 2 trial of a Lactobacillus crispatus probiotic given intravaginally for prevention of recurrent urinary tract infection - https://pubmed.ncbi.nlm.nih.gov/21498386/Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/24780623/Probiotics for the prevention of pediatric upper respiratory tract infections: a systematic review - https://pubmed.ncbi.nlm.nih.gov/25430686/

A reinforced gut lining can aid in blocking the entry of unwanted substances into the body, thereby reducing the likelihood of an immune response.

The interplay between the intestinal microbiota and the immune system - https://pubmed.ncbi.nlm.nih.gov/25481240/Intestinal barrier: A gentlemen's agreement between microbiota and immunity - https://pubmed.ncbi.nlm.nih.gov/24891972/Obesity, inflammation, and the gut microbiota - https://pubmed.ncbi.nlm.nih.gov/25066177/The gut microbiota and inflammatory noncommunicable diseases: associations and potentials for gut microbiota therapies - https://pubmed.ncbi.nlm.nih.gov/25567038/

In the event of illness, consuming probiotic-rich foods on a regular basis might potentially hasten the recovery process.

Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/24780623/Probiotics for the prevention of pediatric upper respiratory tract infections: a systematic review - https://pubmed.ncbi.nlm.nih.gov/25430686/Probiotics for preventing acute upper respiratory tract infections - https://pubmed.ncbi.nlm.nih.gov/21901706/