February 14, 2024

How to Heel your Gut? sauerkraut-and-a-24-hour-fast-is-the-answer

For many decades, scientists have known that low caloric intake is linked with enhanced longevity in humans and other organisms.

According to a new study from MIT, biologists found that fasting for 24hrs dramatically increases stem cells in the gut.This study provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat,” Sabatini says. “Interestingly, switching these cells to fatty acid oxidation enhanced their function significantly.

Intestinal stem cells are responsible for maintaining the lining of the intestine, which typically renews itself every five days. When an injury or infection occurs, stem cells are key to repairing any damage. As people age, the regenerative abilities of these intestinal stem cells decline, so it takes longer for the intestine to recover.“Intestinal stem cells are the workhorses of the intestine that give rise to more stem cells and to all of the various differentiated cell types of the intestine. Notably, during aging, intestinal stem function declines, which impairs the ability of the intestine to repair itself after damage,” Yilmaz says. “In this line of investigation, we focused on understanding how a 24-hour fast enhances the function of young and old intestinal stem cells.”After mice fasted for 24 hours, the researchers removed intestinal stem cells and grew them in a culture dish, allowing them to determine whether the cells can give rise to “mini-intestines” known as organoids.

Sauerkraut and microbiome diversity.

Picture your gut as a bustling metropolis, teeming with trillions of microorganisms collectively known as the gut microbiome. These tiny inhabitants play a pivotal role in various bodily functions, from digestion and nutrient absorption to immune regulation and mood modulation. Maintaining a diverse and balanced microbiome is essential for optimal health, and this is where sauerkraut enters the scene.

Sauerkraut: A Fermented Delight

At its core, sauerkraut is nothing more than finely shredded cabbage that has undergone a magical transformation through the process of fermentation. During fermentation, beneficial bacteria—primarily Lactobacillus species—convert sugars in the cabbage into lactic acid, giving sauerkraut its signature tangy flavor and crunchy texture.

The Gut-Boosting Benefits of Sauerkraut

  1. Probiotic Powerhouse: Sauerkraut is a rich source of probiotics, the friendly bacteria that populate our gut. By introducing these beneficial microbes into our digestive system, sauerkraut helps restore microbial balance, strengthen the intestinal barrier, and ward off harmful pathogens.
  2. Enhanced Digestion: The enzymes produced during fermentation break down complex carbohydrates in cabbage, making sauerkraut easier to digest. This aids in nutrient absorption and reduces digestive discomfort, making it an excellent choice for individuals with sensitive stomachs.
  3. Immune Support: A robust gut microbiome is closely linked to a strong immune system, and sauerkraut plays a vital role in fortifying our body's natural defenses. The probiotics found in sauerkraut help modulate immune function, reducing the risk of infections and inflammatory conditions.
  4. Nutritional Riches: In addition to probiotics, sauerkraut is packed with vitamins C and K, as well as fiber and antioxidants. These nutrients support overall health, promoting skin health, bone density, and cardiovascular function.

Incorporating Sauerkraut Into Your Diet

Adding sauerkraut to your diet is simple and versatile. Enjoy it as a condiment alongside sandwiches or grilled meats, or incorporate it into salads, soups, and stir-fries for an extra burst of flavor and nutrition. Experiment with homemade variations by adding herbs, spices, or other vegetables to tailor the taste to your preferences.

A Word of Caution

While sauerkraut offers numerous health benefits, it's essential to choose high-quality, traditionally fermented varieties whenever possible. Avoid sauerkraut that has been pasteurized or treated with vinegar, as these processes can destroy beneficial bacteria and diminish its nutritional value.

Final Thoughts

As we unravel the intricacies of the gut microbiome, it becomes increasingly clear that nurturing our internal ecosystem is key to achieving optimal health and vitality. With its myriad benefits for gut health, immunity, and overall well-being, sauerkraut stands as a shining example of the power of fermented foods. So, the next time you reach for a jar of sauerkraut, savor not only its tangy flavor but also the countless ways it supports your health from the inside out.


  • Harvard Health Publishing. (2020). The Gut-Brain Connection. [Link]
  • Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., . . . Smid, E. J. (2017). Health benefits of fermented foods: Microbiota and beyond. Current Opinion in Biotechnology, 44, 94-102. [