Persistent fatigue, pain, interrupted sleep: many French people live with inflammation without understanding the cause. Among the avenues studied, a purple, crunchy and fermented food intrigues researchers.
Various studies, notably carried out at Stanford and as part of the ZOE program, suggest that adding fermented foods to meals can reduce certain markers of inflammation in as little as two weeks.
Fermented Foods, Inflammation and Research
For Tim Spector, epidemiologist and co-founder of ZOE: “It’s perhaps a food that people don’t think of spontaneously, because it’s a little different. But what I want to emphasize is that all fermented foods count: yogurts, kefirs, classic sauerkraut, kimchis, misos. All have been studied for their anti-inflammatory effects, both in the laboratory and in humans. The most recent research often uses several different ferments rather than focusing on just one. It is therefore really important to diversify your diet, because each ferment brings a distinct set of microbes. Yogurts contain, say, three types of microbes, while some more complex sauerkrauts or kimchis can contain as many as 20 or 30, as can some kombuchas. Red sauerkraut is just one example that you can add in small quantities to your meals. A landmark study from Stanford showed that when volunteers consumed five small servings of fermented foods per day, there was a dramatic and significant reduction in inflammation levels in just two weeks..”
In particular, the researchers noted a drop in 19 inflammatory proteins, some of which are associated with rheumatoid arthritis, type 2 diabetes and chronic stress. “Diets targeting the microbiota can modify immune status and offer a promising avenue for reducing inflammation in healthy adults” says Christopher Gardner, director of nutrition at the Stanford Prevention Research Center.
Red cabbage sauerkraut: an anti-inflammatory ally
In this context, Tim Spector highlights red cabbage sauerkraut, a colorful version obtained by lactofermentation of raw cabbage with salt.
Her colleague, researcher Federica Amati, describes it this way: “I love red sauerkraut: it’s colorful, rich in bioactive compounds, and it concentrates many benefits in a single jar that you can prepare yourself at home.“
Red sauerkraut: 14 days to test
In the ZOE protocols, volunteers consumed three fermented foods per day for two weeks, including a spoonful of red cabbage sauerkraut, as well as yogurt or kefir. Many reported feeling less tired, with more energy and better sleep.
This fermented red cabbage can be found in supermarkets, but it is also possible to prepare it at home with a simple jar, cabbage and salt, left to ferment for two weeks at room temperature. As it remains quite salty, it is best to start with small portions, especially if you have a sensitive intestine or high blood pressure.