In This ArticleView AllIn This ArticleHealth BenefitsNutritionIs Sauerkraut Safe for Everyone?Tips for EnjoyingFAQs
In This ArticleView All
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In This Article
Health Benefits
Nutrition
Is Sauerkraut Safe for Everyone?
Tips for Enjoying
FAQs
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Photo:bhofack2/Getty Images
bhofack2/Getty Images
But issauerkrautgood for you? To find out, we 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.
7 Must-Eat Fermented Foods for a Healthy Gut
Health Benefits of 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,” saysBeth 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, a daily serving holds little risk if you’re struggling to go No. 2.
Natural Food Remedies for Constipation
You May Improve Your Gut Health
When it comes tothe 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.
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 decreaseinflammationthat may weaken your immune system.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.
Sauerkraut Nutrition
A 1-cup serving of sauerkraut contains the following, per the USDA:
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 punch of nutrition. In addition to folate, iron and vitamins C and K, this tasty condiment providespotassium, 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 to Eat?
Sauerkraut is safe for most people, but if you have ahistamine intoleranceor a cabbage allergy, you should avoid it, says Wong. “Reactions may include digestive discomfort, headaches or bloating,” she says. “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 health care provider before including sauerkraut regularly in your diet.
Tips for Enjoying 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 simpleSoup Beans with Cornbread & Krautor in a more traditionalTurkey Pastrami Sandwich.
With Potatoes
Combining sauerkraut with potatoes results in a rich, delicious dish. OurSauerkraut & Sausage Casseroleis a reader favorite you can make year-round. Or try it in thisChicken 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 thisBBQ Carrot Dog. Feel free to whip up asimple krautto enjoy on top of it!
Frequently Asked QuestionsFor 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.Sauerkraut is rich in gut-friendly microbes for a healthy gut and immune system. Plus, it’s rich in vitamin C for healthy skin, plus fiber to keep your digestive system regular.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.
Frequently Asked Questions
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.
Sauerkraut is rich in gut-friendly microbes for a healthy gut and immune system. Plus, it’s rich in vitamin C for healthy skin, plus fiber to keep your digestive system regular.
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.
The Bottom Line
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 pop open a jar!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Sauerkraut, canned, solids and liquids.United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.Eating, Diet, & Nutrition for Constipation.Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients. 2022;14(7):1527. doi:10.3390/nu14071527Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C.Anti-inflammatory and immunomodulatory properties of fermented plant foods.Nutrients. 2021;13(5):1516. doi:10.3390/nu13051516Januszewski J, Forma A, Zembala J, et al.Nutritional supplements for skin health - A review of what should be chosen and why.Medicina (Kaunas). 2023;60(1):68. doi:10.3390/medicina60010068National Institutes of Health. Medline Plus.Vitamin C.Van den Eynde V, Gillman PK, Blackwell BB.The prescriber’s guide to the MAOI Diet - Thinking through tyramine troubles.Psychopharmacol Bull. 2022;52(2):73-116.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Sauerkraut, canned, solids and liquids.United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.Eating, Diet, & Nutrition for Constipation.Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients. 2022;14(7):1527. doi:10.3390/nu14071527Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C.Anti-inflammatory and immunomodulatory properties of fermented plant foods.Nutrients. 2021;13(5):1516. doi:10.3390/nu13051516Januszewski J, Forma A, Zembala J, et al.Nutritional supplements for skin health - A review of what should be chosen and why.Medicina (Kaunas). 2023;60(1):68. doi:10.3390/medicina60010068National Institutes of Health. Medline Plus.Vitamin C.Van den Eynde V, Gillman PK, Blackwell BB.The prescriber’s guide to the MAOI Diet - Thinking through tyramine troubles.Psychopharmacol Bull. 2022;52(2):73-116.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Sauerkraut, canned, solids and liquids.United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.Eating, Diet, & Nutrition for Constipation.Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients. 2022;14(7):1527. doi:10.3390/nu14071527Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C.Anti-inflammatory and immunomodulatory properties of fermented plant foods.Nutrients. 2021;13(5):1516. doi:10.3390/nu13051516Januszewski J, Forma A, Zembala J, et al.Nutritional supplements for skin health - A review of what should be chosen and why.Medicina (Kaunas). 2023;60(1):68. doi:10.3390/medicina60010068National Institutes of Health. Medline Plus.Vitamin C.Van den Eynde V, Gillman PK, Blackwell BB.The prescriber’s guide to the MAOI Diet - Thinking through tyramine troubles.Psychopharmacol Bull. 2022;52(2):73-116.
U.S. Department of Agriculture. FoodData Central.Sauerkraut, canned, solids and liquids.
United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.
National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.Eating, Diet, & Nutrition for Constipation.
Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients. 2022;14(7):1527. doi:10.3390/nu14071527
Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C.Anti-inflammatory and immunomodulatory properties of fermented plant foods.Nutrients. 2021;13(5):1516. doi:10.3390/nu13051516
Januszewski J, Forma A, Zembala J, et al.Nutritional supplements for skin health - A review of what should be chosen and why.Medicina (Kaunas). 2023;60(1):68. doi:10.3390/medicina60010068
National Institutes of Health. Medline Plus.Vitamin C.
Van den Eynde V, Gillman PK, Blackwell BB.The prescriber’s guide to the MAOI Diet - Thinking through tyramine troubles.Psychopharmacol Bull. 2022;52(2):73-116.
