Ancient Food Eases Modern Digestive Woes
By
Dr. Scott Olson, ND
Posted May 17, 2025
If you turn up your nose at the pungent aroma of sauerkraut, you might want to reconsider.
Because that tangy, fermented cabbage could be exactly what your gut needs to fight off inflammation and heal digestive issues.
Research reveals that this humble food, enjoyed for centuries across the world, contains potent compounds that could shield your intestinal lining from damage.
And if you’re dealing with digestive troubles, this might be the natural solution you’ve been searching for…
A study published in the journal Applied and Environmental Microbiology found that fermented cabbage contains unique compounds that defend your intestinal lining from damaging inflammation.
This finding is fascinating because the protective effect wasn’t observed when using raw cabbage or just the brine alone. Something special happens during fermentation, creating or enhancing compounds that benefit gut health.
The fermentation in your gut relies on lactic-acid-producing bacteria naturally present in the vegetable.
These beneficial microbes transform sugars into lactic acid and other compound. This creates not only sauerkraut’s distinctive tangy flavor but also bioactive metabolites with significant health benefits.
The researchers found that specific compounds, including D-phenyl-lactate (D-PLA), indole-3-lactate (ILA), and GABA, increased during fermentation.
These compounds protect your gut by maintaining the integrity of your intestinal lining—the critical barrier that keeps harmful substances from entering your bloodstream.
What’s particularly interesting is that fermented cabbage’s whole mix of metabolites was more effective than individual compounds alone. This suggests that sauerkraut’s benefits come from the synergistic effect of multiple compounds working together—something that can’t be replicated in a pill or supplement.
If you are suffering from a digestive condition like leaky gut, irritable bowel syndrome, or inflammatory bowel disease, this discovery could be life-changing. Simply including more fermented foods like sauerkraut in your diet could provide significant support for healing your digestive system.
Of course, not all sauerkraut is created equal. Many commercial varieties are pasteurized, which kills off beneficial bacteria, reducing these protective compounds. For maximum benefit, look for unpasteurized sauerkraut in the refrigerated section of your grocery store, or better yet, try making your own at home (you’ll find plenty of recipes online).
Here’s how to incorporate this gut-protecting food into your daily routine:
- Start small with just a tablespoon or two daily, especially if you’re new to fermented foods.
- Add sauerkraut to sandwiches, salads, or eat it as a side dish with meals.
- Try it with eggs for breakfast or atop a baked potato.
- Make a simple sauerkraut dressing by blending it with olive oil and herbs.
- Remember that heating sauerkraut can kill beneficial bacteria, so add it to hot dishes after they’ve cooled slightly.
This research adds to the growing evidence that traditional fermented foods, which our ancestors regularly ate before the era of processed foods, can play a crucial role in maintaining gut health and overall wellness.
P.S. Could this gut bug help curb your sweet tooth? Find out…
Source:
Wei L, Marco ML.0.The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Appl Environ Microbiol, 0:e02234-24.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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