Fermented foods are the new yogurt. As more and more of us find that we are sensitive to, and eliminate dairy from our diets, the popularity of ferments has increased dramatically as a milk-free probiotic alternative. Having been around for more than 2,000 years, sauerkraut is nothing new, but it’s making quite the comeback. A new brand seems to appear in the refrigerated section every time I go to the grocery. The same goes for other types of traditionally fermented foods. From kimchi, to kefir, to kraut, we are developing a taste for these ancient preserves on our various pathways to better health, and in particular, a healthy microbiome.

Today, we are going to explore sauerkraut and hypothyroidism in-depth. Join me, as we add another featured ingredient to our list of healing foods. (Or if you’re already in the know, scroll down for my Top 10 Thyroid-Loving Ways to Eat Kraut.)

Sauerkraut and Hypothyroidism

Hippocrates was a speaker of many wise words. Here are some I have come to live by since I began this healing quest:

He also said, “All disease begins in the gut.”

According to this article from Dr. Izabella Wentz, the combination of factors which lead to autoimmune disease are genes, unique triggers, and intestinal permeability (aka leaky gut). One cause of intestinal permeability may be an imbalance of bad vs. good intestinal bacteria, known as dysbiosis. I know this fact intimately because it’s part of my healing story, but more on that below.

If you’re here, you probably know about the importance of our gut health. There are many ways to address and maintain gut health, which are covered ad nauseam by health experts. Bone broth, collagen, probiotic supplements, gardening and exposure to soil (or even animals) have popped up in my research on this topic. This is also where ferments like sauerkraut come in. They’re one of the hottest trends in foods these days, in large part because they are a powerful source of gut-loving, probiotic bacteria.

Featured Brand: Bubbies Sauerkraut

This is not a sponsored post, but when it comes to sauerkraut I give 2 thumbs up to Bubbies. I’m featuring this brand because the quality is consistent and because for your sake, it’s relatively easy to find. I find the bright, tangy flavor reminiscent of marinated artichokes, and the juicy crunch gets me all excited about breakfast.

{If you have a brand you love, or a kraut recipe you swear by, we’d love to hear about it! Please share in the comments below.}

Chef’s Notes: The Healing Joys of Kraut

If you’re new to this journey, my breakfast plate might look odd. But when you leap into the territory of food as medicine, leaving behind the Standard American Diet, anything is possible. Even kraut for breakfast.

If you told me a year ago I would be eating kraut regularly for breakfast I would have said, “Du hast ein fogel!”

The literal translation of this phrase is, “You have a bird,” but it is the German way of saying, “You’re out of your mind.” Now, if you told me a year ago that kraut would become one of the most beloved superstars of my breakfast plate, again, you have a bird! But by golly, that’s exactly what happened.

After I discovered that I had a proliferation of bad bacteria in my gut, as well as a high sensitivity to all dairy, I made changes to my life and diet. My GI situation was known as dysbiosis. According to Izabella Wentz, the Thyroid Pharmacist, dysbiosis can contribute to intestinal permeability.

In addition to addressing my GI imbalance, adding dairy-free fermented food like kraut was an important element to maintaining that bacterial balance. Doing so has resulted in a renewed vitality that is night-and-day unmistakable for me. After being tired for YEARS, I got my energy back, and boy, I will do just about anything to keep that. Even giving up dairy, or eating kraut for breakfast. Actively nurturing my gut health for the long haul, with the help of foods like Bubbies Sauerkraut, has helped me stay healthy and energized.

{You can read the full story in my post, “10 Steps I Took to Reclaim My Health from Hashimoto’s.“}

I’ve been singing kraut’s praises to my husband, who insists that the only proper places for it are:

1. On a brat.
2. On a reuben.
3. For lunch or dinner.

He’s missing out. IMHO, kraut is a tragically underused condiment. It adds bright acidity to dishes that might otherwise feel monochromatic and heavy. Sure, brats and kraut are undeniable flavor buddies, but including fermented sauerkraut as a regular part of my diet has taught me that most types of sausage mingle nicely with the crispy, sour cabbage, which seems to both cut and complement the fat. The same applies to high-fat avocados– such a great pairing! Kraut is also nice with “earthy” tasting vegetables like greens, roasted carrots, or beets.

The Flavor Bible lists an array of kraut’s complements:

• Bacon
• Apples
• Duck
• Ham
• Pork loin
• Potatoes
• Onions
• Garlic
• Juniper berries
• Duck fat
• Sausages
• French and Eastern European cuisine (in addition to German).

These are just a few examples. But aside from deliciousness, the real reason I started eating more fermented cabbage is for my health.

Wait. Isn’t Cabbage a Goitrogen?

Yes, cabbage is indeed a cruciferous and therefore goitrogenic vegetable, which is a topic of debate in the world of thyroid health. Should we avoid goitrogenic vegetables, like crucifers? There’s no simple answer, but most experts now say NO. The benefits outweigh the risks.

We know that cooking reduces goitrogens, but there is a lack of consensus between those who say fermentation reduces goitrogens, and those who say fermentation does not reduce goitrogens. Yet, even the latter camp agrees that the amount of cabbage eaten in a typical serving of sauerkraut (a few tablespoons) is not enough to have negative impact on thyroid function. Cabbage and sauerkraut in particular are also high in other nutrients like vitamins C, K, iron, and fiber. In addition, cabbage’s cancer-fighting properties are a boon to those of us with Hashimoto’s.

This doesn’t dismiss the fact that some people feel better eliminating goitrogens from their diet. It’s your body, and your call to make. If cabbage is a no-go for you, there are other options to choose from, like these fermented pickles.

I choose to enjoy goitrogens in moderation , either cooked or fermented when possible. Considering the added benefit of probiotic bacteria in a naturally-ocurring and dairy-free form, I feel great about eating a small serving of this stuff 3 to 4 mornings per week. It seems to agree with me better than probiotic supplements.

{If you’d like to know more about goitrogens, I recommend this article by The Paleo Mom, Dr. Sarah Ballantyne PhD: “What About the Goitrogens in Cruciferous Veggies?”}

Lacto-Fermented Sauerkraut: A Living Food

Unlike canned and pasteurized sauerkraut, Bubbies and other brands of fermented sauerkraut are found in the refrigerated section of the market, and must be kept cold. Why? Because unlike those cans, Bubbies is lacto-fermented, and full of beneficial bacteria. It’s alive!

Note: Not all refrigerated sauerkraut contains probiotics. Read the label carefully to be sure. 

The probiotics in Bubbies are a naturally-occurring byproduct of lacto-fermentation. Cabbage (and other vegetables) come out of the ground covered with wild bacteria. According to Matt from Bubbies HQ, during fermentation those bacteria eat the natural sugars present in the cabbage. Since Bubbies does not add additional probiotic starters or supplements, and is a product of wild fermentation, it is impossible to measure exactly how many probiotic organisms are present at any given time. Those numbers vary depending on the unique variables in each jar.

One thing to keep in mind is that it’s a good idea to shake the jar before opening. Make sure you’re getting all those friendly bacteria stirred up and into your body. I’ve even read about people drinking the juice, or using it to pickle hard-boiled eggs. I haven’t gone there yet : )

What types of probiotic bacterial strains are in each jar?

Well, that also varies. An official email from Bubbies put it this way:

“The fermentation of Bubbies Sauerkraut is initiated by Leuconostoc mesenteroides and several strains from the genus Weissella that are not distinguishable from each other.  The finished product has been shown to contain Lactobacillus pentosus and Pediococcus parvulus.

The bacteria listed above are only representative of the tests we have conducted. Because Bubbies fermented products are wild fermented there is a possibility that other strains of lactic acid producing bacteria are/were present at some point during the fermentation.”

 

Tell Me More About Lacto-Fermentation

Without delving too far into the science of it, lacto-fermentation is an ancient way of preparing and preserving food. The method utilizes an anaerobic environment, salt, and either naturally occurring or added lactic acid bacteria (LAB).

Lots of folks these days are embarking on their own adventures in home fermenting, myself included. But easy as it may be, there are some risks. My first experiment in making beet kvass with some of my hard-earned, homegrown beets turned moldy and had to be thrown away. A dear friend was forever banned by her family from home-fermenting after a jar of kimchi exploded in her kitchen cupboard, creating not only a huge mess but a lingering stench that she reported was quite potent. We are talking about cabbage afterall!

Not trying to discourage you. I know plenty of folks make their own kraut easily and successfully. If you’re into it, and keen to invest in a crock, by all means go for it. For the rest of you, I wanted to share this option. It’s as easy as a trip to the store, and you know what you’re getting every time you open the jar (at least in terms of flavor and quality).

How to Add Lacto-Fermented Kraut To Your Diet

Lately, the breakfast plate pictured above has been my jam. You can make a similar plate with your favorite kind of breakfast sausage, or a few patties of this easy:

AIP Lamb Sausage

You could also serve kraut alongside:

AIP Lamb Hash with Carrots and Celery Root

Chef’s Tip: I made both of these breakfasts from the same big batch of sausage– a great way to save time and have breakfast on hand.

Bubbies Kitchen also features quite a few recipes like this delicious sounding Reuben Dip (contains dairy), or a Meat Marinade that makes use of the leftover juice.

Other Bubbies recipes like Czech Sauerkraut Soup, Choucroute Garnie, or these beautiful Beef & Veggie Rolls look delicious and healthy, but because they cook the sauerkraut, the probiotics are unfortunately cancelled out– something to keep in mind.

Chef’s Tip: Cooking kills probiotics. To maintain the full probiotic benefit of lacto-fermented foods, do not cook.

10 thyroid-loving ways to eat kraut:

1. Top a fish taco
2. Serve alongside scrambled eggs
3. Fill avocado halves with mercury-free tuna or chicken salad and top with kraut
4. Make a breakfast salad with greens, sausage, blueberries, brazil nuts, avocado, kraut, and a drizzle of olive oil. No need for vinegar since the kraut adds plenty of zip (I do this one a lot)
5. Grill bratwurst and top with kraut, whole grain mustard, sauteed onions and mushrooms, and skip the bun (One of my favorite options for summer BBQ’s with a side of green beans)
6. Top your GF Avocado Toast with a bit of kraut and serve with a poached egg
7. Toss together a buddha bowl with greens, cooked quinoa, roasted beets, avocado, chick peas, and kraut. Drizzle with olive oil.
8. Add zing your favorite lettuce or paleo wrap with a sprinkling of kraut
9. Stir in a scoop to brighten up your favorite breakfast hash
10. Straight from the jar : )

 

There you have it. Everything you ever wanted to know about kraut and probably more. Hope this has inspired you to give it a go.

Wishing You the Best of Health,