The Gut Health Benefits of Sauerkraut

Sauerkraut has been a staple in kitchens for centuries but it's now earning praise far beyond its traditional role as a hot dog topping. This fermented cabbage is gaining attention for its potential gut health benefits, thanks to its natural probiotics and anti-inflammatory compounds.

New research even suggests that sauerkraut may protect your intestinal cells better than raw cabbage, sparking a fresh look at how fermented foods could benefit your digestive system.

What Makes Sauerkraut Good for Your Gut?

Sauerkraut is made by fermenting finely shredded cabbage with salt. This fermentation process creates live beneficial bacteria, also known as probiotics. These probiotics are similar to the ones already living in your gut, where they help regulate digestion, immune function, and inflammation.

According to a recent lab-based study, sauerkraut contains metabolites compounds produced during digestion that may help protect intestinal cells from inflammatory damage. Interestingly, these protective effects were not observed with raw cabbage.

“The metabolites from cabbage were not protective, whereas the fermented cabbage the sauerkraut was protective,” said Maria L. Marco, PhD, a food science professor at the University of California, Davis, and co-author of the study.

Though the study was not conducted in humans, it strengthens the theory that fermented vegetables can offer gut-friendly benefits beyond what raw vegetables provide.

Does Sauerkraut Have More Probiotics Than Supplements?

Some wellness influencers claim that sauerkraut is more potent than a probiotic supplement, but the reality is more nuanced.

• Homemade sauerkraut often contains more live cultures than store-bought versions, which are sometimes pasteurized (a process that kills beneficial bacteria).

• Probiotic supplements, on the other hand, offer measured doses and specific strains, which can be helpful for targeted health concerns.

“Depending on which supplement you choose, it’s possible that your sauerkraut may have a greater diversity of probiotic strains,” says Jen Bruning, MS, RDN, LDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Still, for general gut health, a food-first approach is typically recommended. Sauerkraut also comes with added nutrients like fiber, vitamin C, and vitamin K something a capsule can’t deliver.

How to Start Adding Sauerkraut to Your Diet

If you’re new to fermented foods, it’s best to start slow. Sauerkraut is high in fiber and contains naturally occurring compounds that may cause gas or bloating in people unaccustomed to high-fiber diets.

Bruning recommends starting with just a couple of forkfuls and experimenting with how you like to eat it:

• As a sandwich topper

• Mixed into grain bowls

• Served as a side with roasted meats

• Added to avocado toast or salads

Look for unpasteurized, refrigerated sauerkraut for the highest probiotic benefit. Shelf-stable varieties are often heat-treated, which can destroy the live cultures.

Be Mindful of the Sodium

While sauerkraut has clear benefits, one potential downside is its high sodium content. A single cup of sauerkraut can contain up to 950 mg of sodium close to 40% of the daily recommended limit of 2,300 mg for healthy adults.

For those with high blood pressure or sodium-sensitive conditions, moderation is key.

“That tends to be the primary concern, from a nutritional standpoint, with a lot of fermented foods,” says Levi Teigen, PhD, RD, from the University of Minnesota. “There’s the potential for a pretty high sodium content.”

If you're watching your salt intake, consider using sauerkraut as a condiment rather than a side dish, and balance your intake with other low-sodium foods throughout the day.

Bottom Line

Sauerkraut offers a convenient, flavorful way to support gut health especially when eaten regularly in small amounts. While it’s not a magic cure-all, the growing body of research supports the idea that fermented vegetables can be a valuable addition to a gut-friendly diet.

If you're looking to add more probiotics to your meals, sauerkraut is a simple, accessible option that goes far beyond its humble origins.

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