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Miscellaneous Articles

Is Sauerkraut Low FODMAP? The Best Low FODMAP Fermented Foods

Is sauerkraut low FODMAP? Sauerkraut FODMAP content depends on a few factors, like the salt concentration and how long the kraut was fermented.

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Miscellaneous Articles

Is Sauerkraut Low FODMAP? The Best Low FODMAP Fermented Foods

Is sauerkraut low FODMAP? Sauerkraut FODMAP content depends on a few factors, like the salt concentration and how long the kraut was fermented.

Is Sauerkraut Low FODMAP?

If you’re here it’s because you’re wondering is sauerkraut low fodmap? The short answer is yes! However, it depends on how the sauerkraut is made, what ingredients are used, the salt concentration, and how long the sauerkraut is fermented. The biggest factor is the fermentation time.

If you are concerned about FODMAPs in sauerkraut, homemade sauerkraut will be the best. You can control how long it ferments. The longer it ferments, the better. The optimal fermentation time for low FODMAP sauerkraut is 28 days at a moderate temperature of around 74 degrees F.

If you’ve ever tried a sauerkraut recipe from our blog, you’ve made sauerkraut that is low FODMAP. All of my sauerkraut recipes call for a fermentation time of at least 21-28 days, making them easier to digest.

Sauerkraut FODMAP Content

Sauerkraut fermentation involves live lactic acid bacteria called Leuconostoc spp. and Lactobacillus spp. (spp. just mean various species in the genus).

Leuconostoc spp. are the bacteria that make all the bubbles in the beginning stages of sauerkraut fermentation. These bacteria are only present early on in vegetable fermentation.

The early-stage Leuconostoc species are heterofermentative lactic acid bacteria. When these bacteria ferment the cabbage, they rapidly break it down and produce oligosaccharides and mannitol. These compounds are FODMAPs and can cause issues for people with IBS.

This is why some say that sauerkraut is high FODMAP, but raw cabbage is low. However, not all sauerkraut is high FODMAP; only sauerkraut that is fermented too briefly is high FODMAP.

If you allow the sauerkraut to continue fermenting for 28 days, the Leuconostoc bacteria die off, the bubbles stop, and a different group of beneficial bacteria takes over, Lactobacillus.

Lactobacilli break down all the oligosaccharides, mannitol, and other fermentable sugars. The key is that these bacteria need enough time to do this.

If you allow sauerkraut (or any vegetable) to ferment at room temperature for at least 21-28 days, then Lactobacilli have enough time to essentially eliminate all FODMAPs in sauerkraut.

Note that I can only speak for my recipes. Fermentation has a lot of variables, so other people’s sauerkraut recipes may not yield low FODMAP results.

Is sauerkraut low FODMAP if made with different types of cabbage?

I hope you just finished reading the section above because it’s the most important part. No matter what type of cabbage you use, what I explained in the section above applies.

Now, I want to mention sauerkraut made with purple or red cabbage. Red cabbage varieties contain fructan and galactooligosaccharides (GOS), two FODMAPs. Through fermentation, fructan and GOS are broken down, though. When in doubt, let sauerkraut made with purple/red cabbage ferment a bit longer.

using my hads to show the tightly packed layers of a fresh raw red cabbage

Is sauerkraut low FODMAP if made with garlic and other ingredients?

YES! No matter what you add to sauerkraut, if you let it ferment long enough, it will be low FODMAP. You can even ferment garlic and onions in sauerkraut, and it will still be low FODMAP.

What Fermented Foods are Low FODMAP

All the wild-fermented vegetable recipes on our blog are low FODMAP. Follow the fermentation timelines in each recipe for low FODMAP results. Most vegetables can ferment at room temperature for 21-28 days with great results.

If you struggle with IBS and are on a low FODMAP protocol, ask your doctor about trying long-fermented vegetables. If it suits you, I suggest fermenting vegetables to cook with too. Cooking kills the probiotics, but that’s okay. Fermenting vegetables before cooking them into recipes makes them much easier to digest. Eat some of the fermented vegetables raw for probiotics, but cook with some too.

The Best Low FODMAP Fermented Foods

You can learn how to ferment the best low FODMAP fermented foods here on our blog or by becoming a student in our online course bundle!

How to Make Old Fashioned Sauerkraut with Caraway Seeds

Enjoy this delicious Bavarian-style sauerkraut recipe made with caraway seeds. In this step-by-step recipe, you will learn to make old fashioned sauerkraut with caraway seeds in a mason jar.

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Fermented Cucumbers: Fermenting Sliced Cucumbers Two Ways

This fermented cucumbers recipe makes it easy to ferment pickles that stay crunchy and crisp. Learn the best techniques for fermenting sliced cucumbers.

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Fermented Giardiniera with Cauliflower, Shallots and Peppers

Giardiniera is a mix of pickled vegetables in vinegar or oil in Italy, but here we used wild fermentation to create a delicious fermented Giardiniera recipe. 

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Roasted Jalapeno Sauerkraut with Dill and Garlic

Enjoy this spicy, salty, flavorful jalapeno sauerkraut made with roasted jalapenos, garlic, and dill. It’s long fermented for 21 days giving it the best flavor.

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Homemade Kimchi Inspired Spicy Sauerkraut Recipe

What does kimchi taste like? It’s spicy, umami, sour and absolutely delicious! Learn how to make kimchi sauerkraut, a spicy sauerkraut recipe with delicious kimchi flavor.

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Pepper Fermentation Recipe: Learn How to Ferment Any Type of Pepper

How do you make fermented peppers? What is the best salt ratio for fermenting peppers? how long to ferment peppers? With our Easy Pepper Fermentation Recipe you’ll have the best fermented peppers in just 5 weeks! Learn how to ferment peppers at home.

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The Best Fermented Green Beans with Ginger and Scallions

Fermenting green beans is easy! With just salt, water, fresh green beans, and spices, you can make these probiotic-packed fermented green beans.

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Turmeric Napa Cabbage Sauerkraut

If you ever wondered if you can make sauerkraut with napa cabbage, the answer is yes! This delicious turmeric sauerkraut recipe is a simple napa cabbage sauerkraut, perfect for preserving in-season fall and winter cabbage.

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Easy Fermented Zucchini Pickles with Thyme and Lemon

In the summer, my favorite thing to ferment is zucchini. I went for a light and fresh flavor with thyme, lemon, and red pepper for this fermented zucchini.

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Fermented Ginger Sauerkraut with Orange and Sesame

Learn how to ferment ginger sauerkraut with orange and sesame. With only six ingredients and some patience, you can make this flavorful sauerkraut

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using my hads to show the tightly packed layers of a fresh raw red cabbage

Fermented Beet and Red Cabbage Sauerkraut

This fermented beet and red cabbage sauerkraut recipe is the best way to make fermented beets and cabbage. Beet sauerkraut is ready to eat in three weeks.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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  1. JohnD
    07|24|2023

    I’ve noticed that usually kimchi has a bubbly taste like it is slightly carbonated but sauerkraut never does. Is this effervescence related to a quick ferment (kimchi) vs a longer ferment (sauerkraut)?

    Reply
    1. Kaitlynn Fenley
      07|24|2023

      It is! Korean kimchi is not fermented for very long because a lot of people like the effervescence.

      Reply

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✨Google✨ “jalapeño sauerkraut” and you’ ✨Google✨ “jalapeño sauerkraut” and you’ll see my recipe, it’s the first one. 

#jalapeño #sauerkraut #fermentation
feeling anxious 👉 fermented pickles Recent res feeling anxious 👉 fermented pickles

Recent research has shown that shifts in GABA levels, both in the bloodstream and the brain, are closely linked to changes in gut bacteria. These changes play a significant role in our mental health.

Simply put, a higher proportion of GABA-producing microbes in the gut leads to better mental health and a much lower risk of neurodegenerative diseases like Alzheimer’s, dementia, and Parkinson’s.

Interestingly, much of the GABA found in our bloodstream comes from both our gut microbiome and the food we eat. Studies have identified GABA-producing bacteria in the human gut, including Lactobacillus, Bifidobacterium, and Bacteroides, as well as in fermented foods, such as Lactobacillus, Streptococcus, Leuconostoc, and Weisella. These microorganisms are now being researched for their potential as probiotic therapies to support mental health and combat neurodegenerative diseases.

While the use of fermented foods in mental health care shows promise, more clinical studies are needed to fully understand how these probiotics work and their true impact. Researchers are diving into how specific strains, their metabolites, and the overall composition of fermented foods can affect brain health.

But I think it’s no wonder I feel my best when I’m eating a variety of fermented foods every day!

#pickles #mustard #fermentation 

Sources 👉 https://doi.org/10.1038/s41538-024-00253-2
Peach preserves in kombucha was a success! Flavo Peach preserves in kombucha was a success! 

Flavoring a peach kombucha with peach preserves takes a little longer to carbonate than a secondary ferment with pure fruit juice. And that makes sense!

There’s is a little bit of available fermentable sugar from the peaches in the preserves. But mainly, the microbes have to first enzymatically breakdown the sucrose in the preserves into glucose and fructose, before the yeast can ferment the fructose into CO2 (aka the bubbles) and acids. 

I included directions for using bottled juice, fresh juice and preserves (or jam) in my summer peach kombucha recipe! Get the full recipe with all the options through the recipe index, linked in my bio. 🍑🫧

#peach #kombucha #fermentation
sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
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