7 Health Benefits of Sauerkraut!


The Journal of Applied Microbiology states that

probiotic benefits from cultured foods

include lowering the risk of:

Brain disorders and mental illness
digestive disorders like leaky gut syndrome,

ulcerative colitis and IBS
mood disorders like depression and anxiety
hoonal imbalances
food allergies and sensitivities
metabolic conditions such as diabetes
obesity or weight gain
various autoimmune diseases


Can Prebiotic Foods Improve Your Sleep?


You've probably experienced working

through a day after a poor night of sleep.

You feel groggy, you may not have been

able to think as clearly and you likely spent

the day yawning. Lack of sleep has a

significant impact on your cognitive

functioning,and driving on five hours

of sleep or less is like driving drunk to your brain.15

Quality sleep is not only important to your immediate health, mood, energy and daily functioning, but a chronic lack of sleep has a significant impact on your long-term health as well. Chronic loss of sleep puts you at risk for Heart disease
Heart failure/Diabetes/Irregular heart rate/High blood pressure
Stroke/Loss of sex drive/Depression/Obesity  /Impaired judgment
Increased risk of dementia/Increased risk of accidents or injury

Sauerkraut is Superfood for
Weight Loss?


Why Fermented Vegetables are
that Help Lose Weight?
Foods with probiotics are effective meals for people
who want manage their weight. And here’s why.
1. Probiotics are necessary for balanced gut microflora. Balanced intestinal flora ensures good work of the immune system. And since excess weight and obesity are connected with chronic inflammation, probiotics help to lose weight.
2. People who have sick gut flora eat many sweet foods usually. Intestinal bacteria, which are in need of sugar for their life, send a signal to the brain to consume more foods with sugar. Needless to say, that when we eat a lot of sweets we gain weight.
3. Some bad gut microbes can be responsible for insulin resistance, which leads to obesity, diabetes, and many other serious diseases.
Thus, if you want to have a normal weight and good
health you should balance your gut microflora.
And one of the easiest and most effective way to
have healthy gut bacteria is eating foods with probiotics.
~ Hippocrates, the father of Western Medicine
What’s the Difference Between Canned Sauerkraut and Fermented Sauerkraut?

If it’s on a shelf down one of the aisles or it’s in a can –
the stuff is dead – leave it on the shelf!

Yes, a shelf-stable product is easier to manage for the sauerkraut company and for the store,
but your health is too high a price to pay for that convenience.

In The Gluten Summit, 2013, Dr. Natasha Campbell-McBride, MD, told Dr. Tom O’Bryan,

““With every mouthful of sauerkraut you’re consuming
billions of beneficial microbes

which will be killing the pathogens 
in your gut driving them out and

replenishing the beneficial flora in your digestive tract.”

Have you heard about the benefits of fermented foods and want to feed the trillions

of beneficial bacteria inhabiting your gut with the right stuff?


 Ready to treat yourself  Then,
make sure you’re buying sauerkraut that will make for HAPPY BELLY.


Sauerkraut is alive and will continue to ferment past it’s peak stage unless kept at a stable temperature.

For this reason, the RIGHT STUFF is typically sold in the refrigerator section of health-food stores or at farmer’s markets.

Most grocery store sauerkraut is not going to be full of those marvelous mighty mi-crobes that you’re looking for. If it’s on a shelf down one of the aisles or it’s in a can –

 the stuff is dead – leave it on the shelf! Yes, a shelf-stable product is easier to manage for the sauerkraut company and for the store,

but your health is too high a price to pay for that convenience.  “Raw kraut is a living, breathing food.

So head straight to the refrigerator section of your local health-food store and look for the RIGHT STUFF!.

If you’re enjoying sauerkraut for the first time, start with just a forkful and gradually increase the amount

     until you’re eating about 1/4 to 1/2 cup a day. Other cultures  consume 1 quart of sauerkraut weekly; North Americans 1 quart annually!                              


Most sauerkraut found in a grocery store is pasteurized and then canned. Pasteurization, while an important process for the preservation of many foods,

does more harm than good to sauerkraut. A shelf-stable product is easy to manage, but the price is high for that convenience:

The process of lacto-fermentation of cabbage, creates live lactobacillus bacteria and other beneficial microbes, which die when sauerkraut is heated.

Both Vitamin C and the lactobacillus probiotic bacteria found in sauerkraut - responsible for helping you with your digestion - are killed during pasteurization.

The RIGHT STUFF is NOT cooked ...NOT canned ...NOT pasteurized ...NOT heated in any way!

Once purchased, open the container and sniff. Raw sauerkraut should have a distinctively fresh smell that makes you want to eat it.

It should be crisp and feel clean. You don’t want to eat the sauerkraut if it fells slimy or smells rotten.


Sauerkraut is made with just cabbage and salt and, some vegetables – like carrots, ginger, garlic and cumin seeds – for flavoring,

Read the ingredients list on the label. Does the list start with cabbage, include some other vegetables and spices for  flavor and list salt? You should NOT see:

  Vinegar. Vinegar is used as a preservative in pasteurized sauerkraut.
The natural fermenta- tion process generates its own healthy lactic acid and other organic acids that
preserve the sauerkraut.

  Sodium Benzoate, Sodium Bisulfate or other strange sounding stuff.

These are preservatives which are not necessary. In traditionally fermented sauerkraut, plenty of lactobacillus are produced to preserve the sauerkraut.

  Sugar. Don’t buy this Imposter!

Buy the right stuff!


Growing awareness that good nutrition is the basis for good health!

  Strawman Farm is creating a market for simple, traditional foods

that haven’t been factory processed or dosed with man-made chemicals.



If you cook it or buy pasteurized sauerkraut,

you won't benefit from probiotics.

Strawman's Traditional  fermented sauerkraut

is full of live bacteria

Benefits Of Sauerkraut

The benefits of sauerkraut can be summed up in 3 words
- lactic acid bacteria - lots and lots of lactic acid bacteria.

nothing beats real food!
And these bacteria are known to have beneficial effects on our health - particularly our gastrointestinal health, so although they may not all be classified as probiotic in the strict scientific meaning of the word, have no doubt that they are good for you.

Lactic acid fermented foods such as sauerkraut have made up a significant portion of food eaten by humans for a long time and still do in many developing countries, eg in Africa. Lactic acid fermentation is the simplest and usually the safest way of preserving food.

There are archaeologic indications that people has always used this technique and therefore our forefathers would have consumed large numbers of live lactic acid bacteria. Archaeological evidence suggests that lactic acid bacteria associated with plant material were eaten before those associated with milk1.

                  Buy raw organic sauerkraut here!
It seems logical to think that the human gastrointestinal tract has evolved to adapt to a more or less daily supply of live lactic acid bacteria. This supply stopped in industrialized countries during the 20th century, which may have led to the enormous increase in gastrointestinal and immunological problems that plague us.
Be nice to your insides and say yes, to the benefits of sauerkraut!

The numbers of different lactic acid bacteria in sauerkraut can reach concentrations of 108 to 109 per gram.2 That will give you as many useful bacteria as a good supplement - the only difference is that they won't all be probiotic. However they will be lactic acid bacteria (which are good for you) AND there would be a far greater diversity than you'll find in any supplement.

This diversity of bacteria extends to each batch of sauerkraut that you make. No two will be identical in microbiological makeup. In my view, this is one of the biggest benefits of sauerkraut - you will consume a wide range of various beneficial bacteria. In a supplement.

Food is always the best way to get your probiotics if you're able to.

During the first week of fermentation there is a rapid rise in the number of bacteria in sauerkraut and the species of bacteria changes constantly.

In the final stages of fermentation (which is more-or-less complete within 2 weeks) Lactobacillus plantarum which is the most acid tolerant species is in the largest numbers3.

Lactobacillus plantarum is renown for it beneficial effect with diseases like IBS and the most valuable strain is found in supplements such as TuZen Probiotic. It helps boost your immune system by increasing the amount of antibodies that help fight off nasties such as E-coli, salmonella, and candida.

So sauerkraut contains all the vitamins, minerals and health giving properites of cabbage and then the fermentation process adds a whole lot more.

Benefits of sauerkraut - Look at what L plantarum can do
If you still need convincing on the benefits of sauerkraut just take a look at what Lactobacillus plantarum - the biggest group of bacteria in fully fermented cabbage - has been proven to do.

Provides Vitamin C - Captain Cook prevented his crew from catching scurvy by taking barrels of sauerkraut with them
Reduced incidence of diarrhea in daycare centres4
Especially effective in reducing inflammation in inflammatory bowel; e.g., enterocolitis in rats, small bowel bacterial overgrowth in children, pouchitis4
Reduced pain and constipation of irritable bowel syndrome4
Reduced bloating, flatulence, and pain in irritable bowel syndrome5
Positive effect on immunity in HIV+ children6
Drastically reduces the phytic acid, polyphenols and trypsin inhibitor activity in grains and soy which significantly increases the digestibility of starch and protein7
Contains the antioxidants glutathione and superoxide dismustase which can help fight off free radicals.
Turns hard to digest lactose into easily to digest lactic acid.
Helps generate omega-3 fatty acid and GTF chromium a trace mineral that help with digestion
Suffice to say, that sauerkraut has been used for hundreds of years to help cure upset stomachs by increasing healthy flora in the intestinal tract.

1. Goran Molin. Probiotics in foods not containing milk or milk constituents, with special reference to Lactobacillus plantarum 299v. American Journal of Clinical Nutrition, Vol. 73, No. 2, 380S—385s, February 2001.

2. ZdenkaSamish, Etinger-Tulczynska R , Miriam Bick. The Microflora Within the Tissue of Fruits and Vegetables. Journal of Food Science Volume 28 Issue 3, Pages 259 - 266.

3. Vethachai Plengvidhya, Fredrick Breidt, Jr., Zhongjing Lu, and Henry P. Fleming. DNA Fingerprinting of Lactic Acid Bacteria in Sauerkraut Fermentations. Appl Environ Microbiol. 2007 December; 73(23).

4. Vanderhoof, J.A. Probiotics and intestinal inflammatory disorders in infants and children. J Pediatr Gastroenterol Nutr 30, S34—S38.

5. Nobaek, S, Johansson, M.L. and Molin, G. Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome. Am J Gastroenterol 95, 1231—1238.

6. Walker, W.A. Role of nutrients and bacterial colonization in the development of intestinal host defense. J Pediatr Gastroenterol Nutr 30, S2—S7.

7. Sindhu SC, Khetarpaul N. Effect of probiotic fermentation on antinutrients and in vitro protein and starch digestibilities of indigenously developed RWGT food mixture. Nutr Health. 2002;16(3):173-81.

More Health Benefits of Sauerkraut?

Sauerkraut delivers some solid health benefits, including providing fiber and a significant amount of vitamins C and K. It also boosts your energy and immune system with iron. In spite of the positives, you should limit the amount you eat. Since it’s fermented with salt, sauerkraut is high in sodium. One cup contains 39 percent of your recommended daily intake.

Potential Probiotic Benefits

As cabbage ferments to produce sauerkraut, it produces a diverse population of live bacteria. These probiotics replenish the good bacteria in your gut and help inhibit the growth of bad bacteria. They may also boost your immune system, synthesize B vitamins and relieve diarrhea caused by taking antibiotics. However, heat kills live bacteria. If you cook it or buy pasteurized sauerkraut, you won't benefit from probiotics. Look for fresh sauerkraut or brands that add live bacteria back to the product after pasteurization.

Fiber for Your Heart

The Institute of Medicine determined the adequate daily intake for fiber based on the amount needed to protect against cardiovascular disease. The soluble fiber in cabbage binds with fats and cholesterol and carries them out of your body. This means less cholesterol is absorbed into your bloodstream, according to the University of Illinois at Chicago Wellness Center. To get the maximum health benefit from fiber, women need to consume 25 grams daily and men need 38 grams. A 1-cup serving of sauerkraut contains 4 grams of fiber, or 16 percent of women’s and 11 percent of men’s daily intake.

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Two Vitamins for Strong Bones

Vitamin C’s reputation is linked to its antioxidant abilities, and vitamin K is known for its role in blood clotting, but both of them are essential for strong bones. Bone building begins with strands of collagen. Then crystals of calcium and phosphorus attach to the collagen to form the bone. The combination of hard, durable minerals with strong and resilient collagen creates a skeleton that absorbs impact without breaking, according to "Bone Health and Osteoporosis: A Report of the Surgeon General." None of this happens without vitamin K. It produces proteins that facilitate and regulate bone mineralization. One cup of sauerkraut contains 35 percent of the recommended daily allowance of vitamin C and 23 percent of vitamin K.
Iron for Energy

Without iron, your red blood cells can’t carry oxygen throughout your body. As a result, your energy drops and you may develop anemia. Iron also impacts your overall energy through its role in the chemical reactions that produce energy. Sauerkraut boosts your iron several ways, beginning with supplying 12 percent of your recommended daily allowance. The form of iron in plants is not efficiently absorbed, but vitamin C significantly improves the amount taken into your system. Sauerkraut has vitamin C and it also contains lactic acid, which further enhances iron absorption, according to Arizona State University.