Last Updated on October 9, 2022 by theworldofsleepstaff
It’s a well-known fact that a good night’s sleep is essential to a productive day. But what if your diet could also help you get better sleep?
Turns out that eating sauerkraut before bed can actually improve your sleep quality.
Most likely, sauerkraut is not the first thing that comes to mind when you think about how to improve your sleep. But why not?
Sauerkraut, the deliciously tangy fermented cabbage dish, is no longer just for topping hot dogs and hamburgers. These days it’s also a health powerhouse. So much so that we even encourage consuming sauerkraut before bed for your gut health.
Sauerkraut — a type of fermented cabbage — is loaded with prebiotics and probiotics, which are nutrients known for their health-boosting capability. Probiotic foods and supplements contain live cultures that improve digestive function, boost immunity, and decrease inflammation. Adding sauerkraut to your diet can be an easy way to improve your overall health and well-being.
However, some may wonder why you should consume sauerkraut in the evening. Although there isn’t a conclusive link between eating fermented foods and sleep, some people believe that the high vitamin content in sauerkraut may help boost your mood in the morning after a good night’s sleep.
There are a lot of other purported health benefits when it comes to sauerkraut, ranging from improved gut health to better sleep. However, are these claims backed by facts? To answer that question, we’ll take a closer look.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
But First: What Exactly is Sauerkraut
Sauerkraut is a German word that means sour cabbage. Sauerkraut is finely shredded cabbage that has been fermented by bacteria. The bacteria produce lactic acid, which gives sauerkraut its sour taste and helps to preserve it.
Sauerkraut is a fermented food that is made from white cabbage, salt, and water. The cabbage is shredded and then mixed with salt and water. This mixture is placed into a container and left to ferment for about three weeks. During this time, the probiotics in the mixture will grow, creating a sour and tangy taste.
The fermentation process changes the structure and composition of the cabbage, producing lactic acid. This process preserves the food and creates beneficial enzymes, vitamins, and minerals. Sauerkraut is therefore high in fibre, probiotics, Vitamin C, and antioxidants.
Sauerkraut is made from cabbage and salt, both of which are high in Vitamin C. Vitamin C helps the body produce serotonin, which is known for its mood-boosting effects. It’s a key ingredient that has a lot of potential health benefits.
Sauerkraut also contains probiotics which are a type of bacteria that are essential for gut health.
Probiotics have been shown to improve mood, sleep, and energy levels. Adding sauerkraut to your diet is an easy way to improve your overall health and well-being.
Benefits of Eating Sauerkraut Before Bed
Around 1 in 3 adults aren’t getting the recommended seven to eight hours of sleep a night, and poor sleep has been linked with a range of chronic health problems. Could eating sauerkraut help?
Recent research suggests that it just might. Some studies have explored the effects of taking probiotics before bed and how it might affect sleep quality. The results indicated that those who took probiotics before bed slept longer and woke up feeling more refreshed than those who did not.
The fermentation process involved in making sauerkraut produces healthy bacteria called lactobacilli – those have been found to improve sleep quality. It is now widely known that probiotics can significantly improve both the quality and length of sleep.
The probiotics in sauerkraut are believed to promote healthy gut bacteria, which helps to regulate the body’s natural circadian rhythm and improve overall sleep quality.
Believe it or not, fermented foods like sauerkraut are some of the healthiest things you can eat. And incorporating sauerkraut into your evening routine may do wonders for your gut health and sleep quality. It turns out that the probiotics in sauerkraut can help regulate your gut microbiome, which is essential for maintaining overall health and preventing chronic disease.
Here are five health benefits you can enjoy from eating sauerkraut before bed:
- Improved digestion
- Better absorption of food
- Stronger immune system
- Reduced inflammation
- Improved Sleep Quality
So if you’re looking to get a good night’s sleep, consider eating some sauerkraut before bed!
How Much Sauerkraut Should You Consume?
Most people are familiar with the health benefits of sauerkraut, but how much should you consume to receive these benefits?
Sauerkraut is a fermented food, which means that friendly bacteria have been introduced to allow the cabbage to transform into an acidic, lactobacilli-rich condiment. While there are many benefits to eating sauerkraut, it can be difficult to know how much to consume in order to experience these benefits.
Sauerkraut is a good source of probiotics, which helps promote a healthy gut and digestion. Additionally, sauerkraut is a good source of Vitamin C, Vitamin B6, and magnesium.
While there is no set recommended amount of Sauerkraut to consume, it’s generally recommended to eat around 2-3 tablespoons per day. The recommended intake of Sauerkraut doesn’t really depend on the person’s age and gender, but for women under 50 years old, the recommended intake is not more than 1.5 tablespoons per day.
Sauerkraut can be added to sandwiches, salads, or eaten as a side dish. It can also be mixed with other vegetables or fruits to create a healthy and tasty smoothie. And a small serving of Sauerkraut before bedtime should help improve your mood and sleep quality.
Some Other Benefits of Sauerkraut On Your Body
Besides the benefits of Sauerkraut that have been mentioned so far, such as better digestion and a stronger immune system, this fermented food also offers other advantages.
1. Improved Mental Health
Mental health has been a topic of concern for many people lately. The good news is that sauerkraut can help improve mental health and mood.
It contains probiotics, which are healthy bacteria that are known to promote a positive mood and relieve anxiety and depression.
Sauerkraut largely helps with gut health, but gut health is actually closely related to mental health, as the gut-brain axis is a two-way communication system between the central nervous system and the gastrointestinal tract.
2. Helps With Blood Pressure
Recent studies have shown that sauerkraut may help with blood pressure.
The fermentation process breaks down the sugars in cabbage into lactic acid. This lactic acid is a good bacteria and helps keep your gut healthy and gut health has been linked with lower blood pressure levels.
So next time you are at the grocery store, pick up a jar of sauerkraut and give it a try.
3. Reduces Risk of Cancer
Sauerkraut is a fermented cabbage high in dietary fibre, Vitamin C, and K. New research suggests that sauerkraut may also reduce the risk of cancer.
A study found that two types of acid found in Sauerkraut, D- and L-isothiocyanate, inhibited the growth of cancer cells. Researchers believe that these acids work by preventing the formation of cancer-causing enzymes and proteins.
4. Improves Heart Health
According to a study published, sauerkraut is an excellent probiotics source that improves heart health.
The study found that participants who consumed the fermented cabbage had improved blood pressure, lipid levels, and antioxidant status.
In addition, sauerkraut was found to suppress inflammation—a key contributor to heart disease. Researchers believe that the probiotics present in sauerkraut may be responsible for these health benefits, as they help to promote a healthy gut microbiome.
Side Effects of Sauerkraut On Your Body
Sauerkraut is a type of fermented cabbage that has numerous health benefits. However, you should be aware of a few side effects of sauerkraut.
- Sauerkraut can cause gas and bloat. This is because the fermentation process produces carbon dioxide and methane.
- Sauerkraut can also cause stomach cramps and diarrhoea. Again, this is because of the fermentation process.
- Sauerkraut is high in sodium. If you eat too much sauerkraut, you may experience high blood pressure.
- Fermented foods are a common allergen, which means they can cause an allergic reaction in some people.
Sulfites are a type of preservative that is often used in fermented foods like sauerkraut, wine, and beer. While they are generally deemed safe for humans, they can cause allergic reactions in some people as well.
Symptoms of a fermented food allergy vary from person to person but may include nausea, vomiting, abdominal pain, diarrhoea, and skin redness.
So, while sauerkraut does have some side effects, its benefits outweigh them. Be sure to eat in moderation, and if you experience any unpleasant side effects, consult a doctor. In introducing sauerkraut into your diet for the first time then it may be worth speaking to your health practitioner first.
Eating Sauerkraut Before Bed: Our Final Thoughts
In this post, we have explored the benefits of eating sauerkraut before bed. Sauerkraut is a fermented food that is high in probiotics which can improve gut health and sleep quality. To reap the benefits of sauerkraut, try eating a small serving with your evening meal.