Most people are surprised to find that the fermentation of cabbage into sauerkraut is not the work of a single microorganism.  Sauerkraut, like most fermentation processes, is made by the succession of several different microbial agents.  Initially bacteria called Coliform bacteria begin the fermentation.  These bacteria are found everywhere, including soil.  They are not harmful and can become very beneficial if one wants to ferment vegetables.  As the coliform bacteria produce acids (there are many acids that are produced, lactic acid being one of them) the environment becomes more favorable for Leuconostoc bacteria to live.  As the Leuconostoc bacteria become predominant, the culture becomes more and more acidic.  As more acids are produced, there is a decrease in the pH of the culture and Lactobacillus bacteria take over.   The fermentation of sauerkraut involves  the succession of these three different groups (or types) of bacteria.  Each stage is directed primarily by the pH, (or acidity) of the culture.

What is Fermentation?
The definition of fermentation is "breaking down into simpler components". Fermentation makes the foods easier to digest and the nutrients easier to assimilate. In effect, much of the work of digestion is done for you. Since it doesn't use heat, fermentation also retains enzymes, vitamins, and other nutrients that are usually destroyed by food processing.

The active cultures that pre-digest the food as part of the fermentation process actually generate nutrients. So there are more vitamins--especially B-vitamins--and minerals like iron are released from the chemical bonds that prevent them from being assimilated. In effect, the nutritional value of a food goes up when it has been fermented.

The fermentation process also preserves the food. You start with a wholesome, raw food and preserve it in a way that leaves its nutrients intact, so you have the health benefits of raw food without having to run to the grocery store frequently.

How can Sauerkraut be used as a Digestive Aid?
The friendly lactobacilli created in the fermenting process aid digestion, increase vitamin levels, produce a variety of beneficial enzymes and promote the growth of healthy flora throughout the digestive tract. Digestion is a key issue in any type of health problem and one of the most important factors influencing our total well-being.  Non-pasteurized, raw, fermented cabbage contains both lactic acid and probiotic bacteria which help with digestion and may weaken infections.  Lactic acid inhibits the growth of bacteria such as Ecoli and yeasts such as Candida albacans in the digestive tract.  It has been shown to help keep bacterial growth “under control”.  Lactic acid does not inhibit the growth of good probiotic flora, however.  Eating sauerkraut is a great way to protect the balance of bacteria in your gastrointestinal tract. Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum. L. planatarum is a very dominant strain of healthy bacteria that helps your digestive system.   L. planatarum along with other “friendly” microorganisms help to create antioxidants (glutathione and superoxide dismustase) that scavenge free radicals.  They help to transform the hard-to-digest milk sugar, lactose. These friendly organisms have actually been shown to neutralize anti-nutrients such as phytic acid found in all grains and the trypsin-inhibitors in soy. Fermented foods are also said to facilitate the breakdown and assimilation of proteins.  The benefits of sauerkraut and sauerkraut juice have been recognized for generations.  They have a soothing effect on the nervous system. Today it is thought that these benefits may relate to a high proportion of lactic acid in sauerkraut and sauerkraut juice that naturally supports the digestive processes, maintain intestinal flora, and increase the feeling of well-being

Vitamins and Minerals
Many of us remember learning in history class that many sailors died of scurvy (vitamin C deficiency) on their long ocean voyages taken during the Age of Exploration. While thousands did die, Captain James Cook was able to make three extensive Pacific voyages from 1768 to 1780 without losing any of his crew to the dreaded plague. Cook made use of many antiscorbutic agents. Whenever his ships reached shore, he ordered his sailors to gather fruits, berries, vegetables and green plants. Cook began one of his voyages with 7,860 pounds of sauerkraut – enough to provide each of his 70 sailors with two pounds of sauerkraut a week for an entire year. Sauerkraut happens to contain 30 mg. of vitamin C per 100 grams.

While we now live in a society where we can get fresh fruit all year long, it has not always been that way.  Sauerkraut was one of those foods high in vitamin C that could be stored through the winter.  It keeps in cool storage for a year without spoiling or needing to be heated.  Heat destroys vitamin C.

What does vitamin C do?
It is a highly reducing compound (an antioxidant) and is capable of undergoing reversible oxidation. Consequently, it fulfils a role in redox reactions in the body. Vitamin C promotes the uptake of iron in the intestine and protects folic acid reductase. Vitamin C regenerates antioxidants such as vitamin E, flavonoids and glutathione. It plays a role in the synthesis of steroids and the production of carnitine. The highest concentrations are found in white blood cells, the lens and the brain. The total body pool of vitamin C is approximately 1500 mg. The excess is excreted. There is a turnover of 3% per day, which gives a half-life of approximately 18 days. This explains the latency period for symptoms to occur after starting a diet without vitamin C.
Vitamin C enables the body to efficiently use carbohydrates, fats, and protein. Because vitamin C acts as an antioxidant — a nutrient that chemically binds and neutralizes the tissue-damaging effects of substances known as free radicals — it is vital to the growth and health of bones, teeth, gums, ligaments, and blood vessels. Vitamin C also plays a key role in the formation of collagen, the body’s major building protein, and is therefore essential to the proper functioning of all internal organs.

From a nutritional point of view
Sauerkraut is a great food choice. It is fat free, and one cup amounts to only 60 calories, provides 6 grams of fiber and plenty of vitamin C.  Cabbage is packed with vitamins that may boost the immune system.  A one-cup serving of sauerkraut provides 102 percent of the recommended daily intake of vitamin K and 16 percent of vitamin C. It’s a good source of calcium, magnesium and vitamin C, and a very good source of fiber, vitamin K, vitamin B6, folate, potassium and copper. Many people don't eat sauerkraut very often, but it's surprisingly healthy and versatile.  It can serve as a low-calorie side dish, or part of a salad or soup.   

Sauerkraut is very, very helpful as a side dish when meat is served at the meal and highly recommended for the evening meal if it is large.  This meal is the hardest to digest of all meals because it comes at the end of the day and the body has become fatigued and much of the enzyme stores have already been used on previous meals.  Most people with digestive problems have the most difficult time with their evening meal.

Finding Real Sauerkraut

To get real sauerkraut--fermented cabbage--look for sauerkraut made from cabbage, water, and salt--with no vinegar on the label.  A cheap sauerkraut can be made  the way many pickled vegetables are now made in America-by adding vinegar to the vegetable and canning it.  This is not a cultured food.
And other sauerkraut on the market is fermented, but then pasteurized or canned and the good organisms are killed along with the enzymes and many of the nutrients.  Real Sauerkraut is natural, fermented and never heated.  It remains raw and healthy.
Books:

• Wild Fermentation by Sandor Ellix Katz and Sally Fallon. Short primer on fermentation and its uses.

• Nourishing Traditions by Sally Fallon and Mary Enig.
  Cookbook with healthy recipes from around the world. Has a great section on fermentation and a wealth of nutritional information.

Sauerkraut, Certified Organic, Raw, Cultured 16 Oz - Price: $10.60
Sauerkraut, Certified Organic, Raw, Cultured 32 Oz - $18.95

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