- Sauerkraut may improve gut health and reduce disease risk.
- It’s loaded with fiber, antioxidants, vitamins C, K and folate, and probiotics.
- Stuff your sandwich with sauerkraut or add it to potatoes and chicken sausage.
If sauerkraut isn’t on your plate yet, it’s time to add it. This ancient “superfood” has taken supermarket coolers by storm. Who knew this traditional medicinal food would someday be sold in flavorful varieties like roasted garlic, dill and jalapeño?
But is sauerkraut good for you? “Sauerkraut is a fermented food that may support gut health by introducing beneficial bacteria into the digestive system,” says Jessie Wong, M.Acc., RDN, LD, a gut-health dietitian.
To get the most benefits from sauerkraut, it should be the type that requires refrigeration. Canned or jarred shelf-stable sauerkraut is pasteurized. The heat used for this process kills off the beneficial bacteria, so skip the shelves and head to the refrigerated section.
We dug deeper into this cabbage-based food, and asked gut-health experts exactly what happens to your body when you eat sauerkraut and if it’s safe to do so daily. Here’s what they told us.
Why We Love Sauerkraut
You May Be More Regular
A 1-cup serving of sauerkraut packs 4 grams of filling fiber, making it a good source of this under-consumed nutrient. That’s important because dietary fiber is essential for good digestion and promoting regular bowel movements.
“Because sauerkraut is made from cabbage, it is high in insoluble fiber, which can help maintain regular bowel habits. Insoluble fiber is known as the ‘sweeper’ fiber, aiding in bulking stool and moving out waste,” says Beth Rosen, M.S., RD, CDN, a registered dietitian specializing in gut health. While it’s not guaranteed that a daily dose of kraut will have the same effect on you, it’s worth a shot if you’re struggling to go No. 2.
You May Improve Your Gut Health
When it comes to the best foods for a healthy gut, add sauerkraut to the list. Here’s why: Over time, things like stress, diet and lifestyle choices, environmental factors and genetics can all lead to an imbalance in gut bacteria. Thankfully, science has shown we can alter our microbiome with the foods we eat.
And research reveals that consuming fermented foods, like sauerkraut, can impart beneficial short- and long-term changes to gut health. Sauerkraut is prepared with just two simple ingredients, cabbage and salt. When these ingredients ferment, they undergo a natural chemical change that produces gut-friendly microbes.
Sauerkraut is a fermented food that may support gut health by introducing beneficial bacteria into the digestive system.
— Jessie Wong, M.Acc., RDN, LD
You May Get Sick Less Often
Sauerkraut is an excellent source of vitamin C, an important antioxidant that’s crucial for immune health. And research reveals fermented foods, like sauerkraut, may decrease immune-weakening inflammation. Both Rosen and Wong encourage sauerkraut consumption for this benefit. Wong adds that sauerkraut may promote overall well-being, too.
You May Have Better Skin
The vitamin C in sauerkraut doesn’t just strengthen your immune system. It also plays a role in skin integrity, says Rosen. That’s because vitamin C is required to build collagen, a structural protein that helps skin stay firm and supple. Vitamin C also helps block the sun’s UV rays and shields against free radical damage that can accelerate aging.
You Might Lower Your Disease Risk
Regular consumption of fermented foods, like sauerkraut, may help improve gut health by adding probiotics to your gut—those beneficial bacteria. Plus, sauerkraut also adds fiber, which the probiotics eat to thrive and multiply. A healthy gut microbiome has been linked to a healthier brain and heart. This means that your risk of diseases to these organs may also be reduced, thanks to sauerkraut’s gut-health and inflammation-reducing benefits. Research also suggests that a healthy microbiome may lower the risk of cancer and neurological diseases.
Nutrition Information
A 1-cup serving of sauerkraut contains the following, per the USDA:
- Calories: 27
- Carbohydrates: 6 g
- Dietary fiber: 4 g
- Total sugar: 3 g
- Added sugar: 0 g
- Protein: 1 g
- Total fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0 g
- Sodium: 939 mg
- Iron: 2 mg
- Vitamin C: 21 mg
- Vitamin K: 19 ug
- Folate: 34 mcg
If a full cup of sauerkraut sounds like a lot, don’t let that stop you. Even small servings may be beneficial, especially since sauerkraut is a low-calorie food that packs a nutritional punch. In addition to folate, iron and vitamins C and K, this tasty condiment provides potassium, a mineral many of us don’t consume enough of. The only caveat is sauerkraut’s sodium content, as the traditional fermentation process involves salt. For the lowest-sodium option, compare brands.
Is Sauerkraut Safe for Everyone?
Sauerkraut is safe for most people, but if you have a histamine intolerance or a cabbage allergy, Wong suggests avoiding it. “Reactions may include digestive discomfort, headaches or bloating,” says Wong. “Those on low-sodium diets or with high blood pressure should also be cautious because of its high salt content.”
In addition, some research suggests sauerkraut may be contraindicated for patients taking monoamine oxidase inhibitors (MAOIs), a class of medications typically prescribed to treat anxiety, depression, obsessive-compulsive disorder and Parkinson’s disease, due to its tyramine content. If you take one of these medications, speak with your healthcare provider before including sauerkraut regularly in your diet.
Ways to Enjoy Sauerkraut
- In a salad, soup or sandwich: Spice up your salad, soup or sandwich with a tablespoon or two of sauerkraut. We love it in this simple Kielbasa & Cabbage Soup or in a more traditional turkey pastrami sandwich.
- With potatoes: Combining sauerkraut with potatoes results in a rich, delicious dish. Our Sauerkraut & Sausage Casserole is a reader favorite you can make year-round. Or try it in this Chicken Sausage with Potatoes & Sauerkraut.
- In a bun: “As a native New Yorker, the best way to eat sauerkraut is on a hot dog!” says Rosen. Our healthy favorite is this BBQ Carrot Dog. Feel free to whip up a Simple Kraut to enjoy on top of it!
Sauerkraut Recipes to Try
Our Expert Take
Sauerkraut can be a healthy addition to a balanced diet. This fermented food provides live bacteria that are good for your gut and immune system, and its fiber may help prevent constipation. Plus, its vitamin C can help keep your skin healthy. At the same time, it is high in sodium, so you may want to keep serving sizes small, especially if you’re watching your blood pressure.
If you’re new to this fermented food, start slowly with a tablespoon or two to give your digestive system time to adjust. It’s delicious on top of a salad, alongside protein, or in a sandwich or soup. So go ahead and dig in!
Frequently Asked Questions
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What happens if you eat sauerkraut every day?For some people, sauerkraut may pose no problem. For others, overconsumption may lead to abdominal discomfort, pain, bloating or water retention due to its high sodium content. It’s best to get to know your individual response before eating it daily.
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What does sauerkraut do to your body?Sauerkraut is rich in gut-friendly microbes for a healthy gut and immune system. Plus, it’s an excellent source of vitamin C for healthy skin, plus fiber to keep your digestive system regular.
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Does sauerkraut clean out your gut?There is no single food that acts as a magic pill to “clean out your gut,” although sauerkraut’s fiber may ease constipation. “Eating regularly and adequately [throughout the day also] keeps that system running well,” says Rosen.
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Does shelf-stable sauerkraut have the same benefits as sauerkraut that needs to be refrigerated?While you’ll get some benefits from canned shelf-stable sauerkraut—like fiber—the canning process tends to kill the beneficial bacteria. Instead, go for the sauerkraut in the refrigerated section of your grocery store for the most gut health benefits.
