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I am drinking kefir’ a fermented coco water. But i guess kombucha is also worth a try.


I purchased sauerkraut at Costco. Tastes really good. The label states each serving is 2 tablespoons.
What is the recommendation (e.g. 1 serving daily? 2 servings daily?) for experiencing positive results? I realize everyone is different but, there must be a basic amount to begin…
Best Regards.

The wild Bunch

Hi Sherri – Thank you for your kind words and interest. The serving size on food products is just a standard size for analyzing the nutritional content of a product. All similar products are required to use the same serving size so a consumer can compare. For sauerkraut the serving size is set by the FDA at 2 tablespoons. As far as nutritional benefit, you are right, it does differ for everyone. Here are some recommendations from some authorities:

“According to personal clinical experience, regular intake of small doses of sauerkraut—7 g to 10 g (or about 1 T) daily—has a very good effect on many patients’ gastrointestinal tract.” from the National Center for Biotechnical Information

“Little and often is better than consuming a large amount of fermented food once a week because you need to keep energizing the microbes in your gut,” according to Tim Spector, Professor of Genetic Epidemiology at King’s College London, and author of The Diet Myth: The Real Science Behind What We Eat. So it’s the diversity of our microbes that’s key to a healthy gut.

Hopefully, this gives you the basic starting point. Fortunately, eating more rather than less fermented foods is a good thing – you just get more probiotics, fiber, and nutrition. If you want to eat more because it tastes so great, just add a little more each day to see how you body reacts (remember those probiotics are live and active!) until you find the right balance.