Best time to eat sauerkraut for gut health – our top 5 tips
1. As a Side Dish with Meals
One of the most common ways to enjoy sauerkraut is as a side dish with meals. Eating sauerkraut alongside your main course can be beneficial for digestion. The probiotics in sauerkraut help break down food in your stomach and intestines, making it easier for your body to absorb essential nutrients, benefitting your overall health as your body . It is also a great source of fibre, with 2.9 of the stuff per 100g and with over 95% of Americans and 90% of Europeans not getting enough fibre in their diet(s), we need as much as we can get! For more information on the importance of fibre on gut health, we would highly recommend the Zoe podcast from March 2023 – available here.
2. As a Snack
Sauerkraut can also make for a healthy and satisfying snack option. If you experience bloating, gas, or indigestion after a meal, snacking on a small portion of sauerkraut between meals can aid in digestion and alleviate discomfort. In order to get the full gut benefits of fermented foods, we need to be consuming at least 3 portions a day, that may mean a yoghurt, full fat cheese, kimchi, kefir and so on. Sauerkraut is therefore a brilliant snack if consumed between meals; filling and nutritionally dense, try consuming it to stop you getting peckish.
3. In the Morning
Some people prefer to start their day with a dose of probiotics, and sauerkraut can be a unique addition to your breakfast routine and definitely a contender for best time to eat sauerkraut for gut health. Mixing sauerkraut into a morning omelette, adding it to a breakfast bowl, or simply having a spoonful before your main breakfast can be an effective way to introduce probiotics into your gut early in the day and get ahead of your needed quota. The wonderful thing about Sauerkraut is it’s versatility, it can be served hot or cold, in a salad, on toast, with eggs and many more wonderful ways.
Still stuck for ideas? Holly at our favourite Sauerkraut blog has put together 50 different ways to enjoy it – here.
4. Before or After Physical Activity
Consuming sauerkraut before or after physical activity can be beneficial for your gut health. Exercise can temporarily alter the gut microbiota, and including probiotics like sauerkraut in your diet can help maintain a healthy balance. Moreover, it can aid in post-workout recovery by supporting overall digestive health. In studies, including this 2022 trial consumption of probiotic supplements prior to exercise showed a marked improvement in physical performance across a number of metrics including time to exhaustion, distance covered in a certain amount of time and aerobic metabolism (or in other words, the body’s capacity to turn food into energy). With this in mind, if you are looking for to improve your athletic output, pre-workout could very well be the best time to eat sauerkraut for gut health and its impact on performance.
5. As a Night-time Snack
Some studies suggest that consuming probiotics before bedtime may promote better sleep and enhance gut health. Enjoying a small serving of sauerkraut as a night-time snack could be a relaxing way to prepare your digestive system for the night ahead. Positive bacterial impact on the gut contributes to maintaining balanced levels of the serotonin hormone, which plays a crucial role in mood stabilization, fostering a sense of wellbeing and happiness, managing anxiety, and overseeing sleep patterns.
Conclusion
Incorporating sauerkraut into your diet at various times throughout the day can provide your gut with a steady supply of beneficial probiotics. Whether you choose to enjoy it with meals, as a snack, in the morning, before or after exercise, or as a night-time treat, sauerkraut can play a valuable role in promoting gut health.
Remember that the key to reaping the maximum benefits from sauerkraut is consistency, there is no one answer for the best time to eat sauerkraut for gut health. Make it a habit to include this delicious fermented food in your daily or weekly meals to support your gut health and overall well-being. However, if you have any specific dietary concerns or medical conditions, it’s advisable to consult with a healthcare professional before making significant changes to your diet. For more information on gut health, consider subscribing to our email list via the link at the bottom to get actionable and digestible health and biohacking tips straight to your inbox. Thanks for reading!
