If you are fond of taking Sauerkraut, there are many factors that you should put into consideration before taking it. To start with, Sauerkraut is a good source of probiotics that can help to promote better digestive health and even support the immune system.
Knowing how much you supposed to take is important for it to work effectively. Some may take to little while others may take too much. Following is an in-depth discussion on the right dosage
How much is too much (Overdose)
Regular intake of small doses of sauerkraut daily is good for your health. This amounts to 60g to 300 grams daily. By doing this, this probiotic-rich food will have a good effect on your gastrointestinal tract. Here, you will be able to report digestion and less constipation. However, if you exceed this amount daily, you are now taking an overdose of Sauerkraut, and this might have adverse effects on your body.
It is important that you eat an amount that is sustainable for you. For optimal results, you should be consistent. Instead of worrying how much you are taking, you should be mindful about how often you are eating it. If you can maintain the right doses daily, you are good to go.
Besides, this, it is essential that you check if you are taking sauerkraut for the first time or not. If this is the first time that you are taking sauerkraut, you should go slow on it. This is usually the case if you have a compromised digestion. The fibre and the probiotic in this food can make you have gas and bloat unawares, especially if your body is not ready for it.
Therefore, for optimal results, you should start with a small quantity and then increase it over time as you watch for symptoms. For instance, you can start with 1 forkful once per day and then increase it to 1 forkful, twice a day. Here, you can take a month or so to work your way up. By doing this, you will give your body time to get used to the influx of probiotics.
When to take Sauekraut?
Most people usually ask, when is the best time to take sauerkraut? Should I take it in the morning, evening, before or after food? To start with, it is worth noting that taking probiotics at any time is better than not taking them at all. However, if you can take probiotic-rich food such as Sauerkraut at the right time, you will be able to optimize the health benefits of this supplement.
Before probiotics gained from foods such as Sauerkraut can start working, the beneficial bacterial has to establish a presence in your gut. Your stomach orally has several bacteria that help in food digestion. However, a vast majority of the probiotic bacterial is usually active and effective in the lower portions of the gastrointestinal tract.
To reach the lower portion of your digestive tract, the probiotic bacteria has to survive the corrosive environment of the stomach. Ideally, the stomach does not only start the digestive process but also repels and destroys any bacteria ingested with food.
Therefore, if you want the bacteria present in Sauerkraut to reach the lower portion of the gastrointestinal tract, you should protect them first as they pass the stomach. This way, the healthy bacteria will survive and colonize the gut where they can support your gut health.
If you eat probiotics, all the healthy bacteria might get digested as your stomach might churn out more acid. However, research shows that probiotics that are taken 30 minutes before a meal were more likely to survive than those that were taken 30 minutes after a meal. This is because once digestion starts, they might not be essentially spared.
These delicate microorganisms have to survive severe obstacles for them to be beneficial to your body. One of them is the acidic stomach environment. If they pass the stomach successfully, they will reach the intestines where they will do their job. It is always essential to take them when the acidic levels in your stomach are naturally lower for optimal results.
Tips on How to take Sauerkraut for best Results
There are many ways to eat sauerkraut, such as with hot dogs or even Reuben sandwiches. However, there are many other ways that can mesmerize you. These include:
1. Take it plain
This might not be exciting for many, but it one of the common and simplest ways to take this probiotic-rich food. Here, you can take it separately as you take your main meals. All, you need to do is to get it out of the fridge and put it on the dinner table and then enjoy alongside your dish.
2. Put it on top of eggs
The other nice way to get more probiotic food into your diet is to start your morning with sauerkraut on the eggs. Any flavor normally goes well with fried or scrambled eggs. You should this when you are making your breakfast at home.
3. Combine it with an avocado
Most people usually like taking avocado alongside other dishes such as vegetables. This is because this fruit is known to be tasty and can make your food sweeter. Here, you can smash up the avocado and sauerkraut together and then take it. The tanginess of the sauerkraut brings out the flavor of the avocado. You can trust that you will enjoy this meal.
Here, you need to cut sauerkraut into small bits and then add t to salsa. You can trust that it will add a depth of flavor to your salsa along with nutrition.
One of the great ways to boost the nutritional value of your smoothie without fundamentally changing the flavor is by adding some sauerkraut. Here, you need to add up to ¼ cup of sauerkraut to a smoothie to hide the flavor and also add some probiotics to it. Ideally, your sauerkraut of choice should not have heavy flavor such as garlic. Plain sauerkraut is okay or one that has fruit in it.
If you already have some salad at home, you sprinkle sauerkraut on top of it and then enjoy the meal. These meals will be tasty and more nutritious.
7. Smashed potatoes
You can also add sauerkraut to smashed potatoes. All you need to do is to smash your potatoes and then wait for them to cool before adding the sauerkraut. By allowing the smashed potatoes to cool, the probiotics present in the sauerkraut will remain alive for longer.
Besides the ways mentioned above, you can still take sauerkraut with soup. You just need to add a few forkfuls of sauerkraut to chicken soup or potato soup, and you are good to go.
Sauerkraut is an essential probiotic-rich food with beneficial bacteria that will help in the digestion of food and even boost your immune system. However, as you plan to take sauerkraut, you should consider taking it in the appropriate amounts for optimal results.