Sauerkraut does not have prebiotics but is very rich in probiotics. Sauerkraut is rich in probiotics due to fermentation. Probiotics are beneficial bacteria that help with digestion and immunity. Prebiotics are nondigestible carbohydrates that help probiotics thrive by acting as a food source and serve to help balance the amount of probiotics in the intestines.
Sauerkraut
Sauerkraut is finely sliced, fermented green cabbage. Fresh cabbage is also populated with bacteria necessary for lactofermation. The cabbage has a sour flavor and is fermented with lactic acid bacteria and yeasts found on the cabbage leaves. Fermentation makes the cabbage healthier and more digestible than in its natural form. Sauerkraut is also richer in B vitamins than fresh cabbage.
Probiotics
Sauerkraut is an excellent source of probiotics. Probiotics are microorganisms that may help with digestion and protect against harmful bacteria. You can incorporate probiotics into your diet with nutrition supplements and probiotic-rich foods. Products which state that they contain "live and active cultures" such as Lactobacillus are recommended. Probiotics are available in capsule, tablet, liquid and powder form. Probiotic supplementation is likely safe for most people, including children.
Prebiotics
Sauerkraut does not contain prebiotics. Prebiotics, also referred to a fermentable fiber, are nondigestible nutrients that serve as an energy source for naturally occurring intestinal bacteria. Evidence shows that prebiotics may play a role in improving conditions like diarrhea, colitis and gastroenteritis. They may also boost the immune system, normalize bowel movements and help calcium absorption.
Other Sources of Prebiotics and Probiotics
Prebiotics are readily found in high fiber foods, particularly fruits. Oatmeal, artichokes, garlic, honey, leeks, legumes, onions, flax, dairy products, berries and barley also contain prebiotics. Aside from sauerkraut, probiotics are found in foods like yogurt, milk, juices, soy drinks and miso.
References
- MayoClinic.com; Prebiotics: What Are They; Katherine Zeratsky; Oct. 24, 2009
- German Food Guide: Sauerkraut
- Natural News; Sauerkraut is the Original Probiotic Superfood; Kerri Knox; July 16, 2010
- MayoClinic.com; Probiotics: Important For a Healthy Diet?; Katherine Zeratsky; April 2010
- Medline Plus: Lactobacillus
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