Does Cooking Sauerkraut Kill The Probiotics?

Published June 18th, 2020

So, you want to cook with probiotic-rich food? And you’re wondering whether cooking them kills the nutrients in them? Well, we’re here to answer some of those questions. 

First off, what are probiotics?

Probiotics are live “good” and “helpful” bacteria. Their benefits on your digestive and overall health are almost too good to be true. How they work exactly is still a matter of research. You can find these probiotics mostly in fermented foods and sometimes supplements.

Probiotic-rich foods have been increasing in popularity over the years. Some notable examples of these are sauerkraut, kimchi, and yogurt.

It’s no doubt that these foods taste fantastic on their own. But people like to try new things, so they add them to elevate their dishes. Because of that, many have raised their concern over the live bacteria.

So, does cooking sauerkraut (and other probiotic-rich food) kill the probiotics in it?

Not exactly. 

A research piece suggests you’d need to reach a temperature of 115°F or 46°C to kill that bacteria.

This information presents two options for you. First, you could cook them at a very low temperature the whole time. Second, you could finish cooking your dish and then top with the probiotic-rich food. These two options will help keep most of the probiotics in the food you cook. 

But does that mean heat-killed probiotics lose their health benefits?

Not exactly either. 

Research suggests that heat-killed bacteria contain immunomodulating agents. To put it simply, you can still gain health benefits from them! Some of these benefits include anti-inflammatory responses and restoration of normal intestinal functions. 

So, next time you want to make that kimchi stew or mix some yogurt in your curry, you should do it. While nutrition is of utmost importance, you should also enjoy the taste of your dishes. If trying different preparations does that for you, then by all means.