Table of ContentsView AllTable of ContentsSauerkraut BenefitsWho Should Avoid It?Can You Eat It Daily?Best Kind of Sauerkraut
Table of ContentsView All
View All
Table of Contents
Sauerkraut Benefits
Who Should Avoid It?
Can You Eat It Daily?
Best Kind of Sauerkraut
Sauerkraut is a chopped, raw, fermented cabbage dish. During the fermentation process, sauerkraut goes through a chemical breakdown that helps boost its nutritional profile.
Because sauerkraut is a rich source ofprobiotics, vitamins, and minerals, it helps aid in digestion, boost immunity, and may offer multiple other potential benefits.
1. It’s Nutritious
Sauerkraut is low in calories and full of vitamins and minerals that support overall health.
One cup of sauerkraut offers:
Sauerkraut also contains the compoundsulforaphanewith antioxidant, antimicrobial, andanti-inflammatoryproperties that may support in preventing cancer.
Fermented foodslike sauerkraut containprobiotics(live microorganisms like bacteria or yeast) that can provide gut and other health benefits when consumed in food or supplement form.
2. Improves Digestion
As a probiotic-rich food, sauerkraut helps diversify thehealthy bacteria environmentthat naturally lives in your gut, which, in turn, can aid in thedigestion process.
Sauerkraut also containsdigestive enzymesthat help break down food and allow for easy absorption of certain nutrients. This also enhances the amount of nutrients you get from other foods.
Although the fermentation and packaging processes can diminish the nutritional value of probiotic foods, one study found that sauerkraut can retain its beneficial bacteria despite these circumstances.
3. Protects Against Inflammation
Antioxidants help combat damaging compounds known asfree radicals, reducinginflammationand potentially leading to diseases like cancer.
Sauerkraut’sindole-3 carbinolcompound, which comes from vegetables like cabbage, cauliflower, and broccoli, is a key player that researchers say offersanti-inflammatory benefitsand may fight against cancer.However, human clinical trials would be needed to confirm this finding.
4. Regulates the Immune System
By improving thegut flora(gut microbiome, which contains both beneficial and nonbeneficial microorganisms such as bacteria, viruses, and fungi) and the gastrointestinal lining, the probiotics in sauerkraut protect against foreign microbes that could trigger animmune systemreaction.
Some research suggests that probiotic-rich foods like sauerkraut might help lower the chances of getting sick from a cold virus or developing aurinary tract infection(UTI).
Studies also show that the levels of vitamin C in sauerkraut may be higher than in other, similar vegetables, making this food a solidimmune function supporter.
5. Reduces Stress and Maintains Brain Health
Researchers have been exploring how the gut and brain interact and are finding that their connections and signals more intimately influence various bodily functions.
Sauerkraut’s probiotic content supports ahealthy gutbacteria environment, which likely has a positive impact on balancing stress hormones, reducing stress levels, and promoting other aspects of brain health.Studies also suggest that fermented foods like sauerkraut may help improve mood, memory, and symptoms of mental health conditions likedepressionand anxiety.
6. Builds Stronger Bones
Vitamin Kcontributes to bone mineralization, directingcalciumto bones rather than building up in the arteries.Vitamin B contributes tometabolic health, assisting the body with metabolizing key nutrients to support strong bones and lower the risk ofosteoporosis.
Sauerkraut’sfiber, magnesium, and calcium content work together to buildbone density, offering protection against fractures or breaks.
7. May Help With Weight Loss
This fermented food ishigh in fiber, which may help you feel fuller for longer and withfewer calories.
Also, the probiotics found in foods like sauerkraut may impact how the body interpretshunger signals, absorbs calories, and stores excess fat.However, more research is needed to confirm these potential benefits.
8. Reduces Cancer Risk
The antioxidants in cabbage have been shown to curb the risk ofcancerous cellsdeveloping and spreading. Although more research is needed, this could include protection against different cancers, such as:
The sauerkraut fermentation process may produce compounds that limit the growth ofprecancerous cells. One study found that consuming more sauerkraut significantly loweredbreast cancer riskin certain populations.
9. May Promote Heart Health
A Word From VerywellSauerkraut can provide a host of benefits to your health and can easily be incorporated into a healthy diet. You can add it as a condiment, eat it as a side, or even top your sandwiches with it.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
A Word From Verywell
Sauerkraut can provide a host of benefits to your health and can easily be incorporated into a healthy diet. You can add it as a condiment, eat it as a side, or even top your sandwiches with it.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Sauerkraut can provide a host of benefits to your health and can easily be incorporated into a healthy diet. You can add it as a condiment, eat it as a side, or even top your sandwiches with it.
—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Who Should Avoid Eating It?
Sauerkraut is generally safe for most people. However, people with digestive conditions likeirritable bowel syndrome(IBS) may find that sauerkraut worsens theirsymptoms. Fermented foods can triggerbloating,gas, and stomach pain as they move through the digestive system, even though sauerkraut supports gut health overall.
If you have an underlying health condition, are immunocompromised, or are taking certain antidepressant medications likemonoamine oxidase inhibitors(MAOIs), check with a healthcare provider before adding sauerkraut or other fermented foods to your diet to avoid potential interactions or adverse side effects.
Can You Eat Sauerkraut Every Day?
While there aren’t any official health recommendations on daily intake for fermented foods like sauerkraut, evidence suggests that probiotic-rich foods are likely safe and beneficial for daily use, if desired, in most healthy adults.
One study found that consuming six servings of fermented foods daily for 10 weeks was a supportive amount forimproving gut healthand inflammation.
Another study offered that eating sauerkraut daily was sufficient for experiencing health benefits. Still, experts note that a person’s tolerance to fermented foods may vary based on the individual and any potential digestive-related side effects they may experience.
Which Kind of Sauerkraut Is Best for the Gut?
Raw sauerkraut is the best option for gut health. It contains more vitamins, minerals, and probiotics than when canned.
Sauerkraut that has been pasteurized (a process used to preserve food) undergoes exposure to heat that likely kills the product’s beneficial bacteria. You’ll usually find sauerkraut that contains live cultures in the refrigerated section rather than canned on the store shelf.
Summary
Research suggests that sauerkraut, a raw, fermented cabbage dish, may offer numerous health benefits, including boosting digestion, supporting immunity, and reducing inflammation.
While this fermented food is likely safe for most healthy adults, check with a healthcare provider before regularly adding it to your diet, especially if you have underlying health conditions or are taking prescription antidepressants.
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Verywell Health 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.
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