Your gut does more than digest food – it’s a critical defence system against harmful invaders…
But when inflammation weakens the gut lining, it can lead to leaky gut, chronic health issues, and even autoimmune disorders.
Recent research out of UC Davis showed that fermented foods, like sauerkraut, can help protect intestinal cells from inflammatory damage…
Unlike raw cabbage or brine alone, the fermentation process unlocks powerful compounds that actively support gut integrity.
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The science behind fermentation and how it can transform your gut health…
Fermentation isn’t just about preserving food – it’s a biochemical transformation that enhances nutritional value. When cabbage ferments, beneficial bacteria like Lactiplantibacillus plantarum break down sugars and produce bioactive metabolites that strengthen the gut lining.
Key compounds identified in the study include:
* D-phenyl-lactate (D-PLA) – Supports gut barrier function.
* Indole-3-lactate (ILA) – Helps regulate inflammation.
* Gamma-aminobutyric acid (GABA) – A neurotransmitter linked to gut-brain health.
Interestingly, researchers found that the full mix of metabolites in fermented cabbage was more effective than individual compounds alone. This suggests that the synergy of nutrients in sauerkraut provides maximum gut protection.
A strong gut lining is essential for nutrient absorption, immune function, and overall well-being. When compromised, it can lead to:
* Digestive disorders like IBS and bloating.
* Autoimmune conditions triggered by chronic inflammation.
* Cognitive decline, as gut health is closely linked to brain function.
By incorporating fermented foods into your diet, you can reinforce your gut’s natural defences and boost your health for the long run.
Keep reading…
How to make sauerkraut…
Making your own sauerkraut is simple, cost-effective, and packed with gut-friendly probiotics…
Ingredients:
* 1 medium green cabbage (about 2-3 lbs)
* Sea salt or kosher salt (non-iodised) – about 1.5 tablespoons per kilo of cabbage
* Optional: caraway seeds, juniper berries, garlic, or chili flakes for extra flavour
Instructions:
1. Prep the cabbage
* Remove any damaged outer leaves and set one or two aside for later.
* Cut the cabbage into quarters, then finely shred or slice it into thin strips.
* Place the shredded cabbage in a large mixing bowl.
2. Massage the cabbage with salt
* Sprinkle the salt evenly over the cabbage.
* Using clean hands, massage the cabbage firmly for 5-10 minutes until it releases liquid (it should soften and become slightly wet).
3. Pack the cabbage into a jar
* Transfer the cabbage into a clean glass jar or fermenting crock (don´t use plastic or metal).
* Press it down firmly so it’s submerged in its own brine.
* Place one of the reserved whole cabbage leaves on top to help keep the shreds submerged.
4. Fermentation process
* Cover the jar loosely with a lid or cloth to allow airflow while keeping dust out.
* Store in a cool, dark place (ideally 18-24°C) for 7-21 days.
* Check daily to make sure the cabbage stays submerged. If needed, press it down or add a bit of salt water (1 tsp salt per cup of water).
* If you see white bubbles or foam, it’s normal and part of the fermentation process, but if you notice an unpleasant smell or mold, discard and start over.
5. Taste and store
* After 7 days, taste a small bite – if it’s tangy and slightly sour, it’s ready!
* If you prefer a stronger flavour, ferment longer (up to 4 weeks).
When it’s done, transfer to the fridge – it will keep for months while staying probiotic-rich.
Enjoy 1 to 2 tablespoons daily
References:
https://journals.asm.org/doi/10.1128/aem.02234-24
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