Why Sauerkraut Might Be One of the Best Foods for Your Gut Health

Like many fermented foods, sauerkraut has probiotics that can promote good gut bacteria. Some wellness influencers claim that a serving of sauerkraut packs even more probiotics than an oral supplement.

A recent lab study found that this fermented cabbage may help protect intestinal cells from inflammatory damage better than raw cabbage.

What Did the Study Find?

In the study, researchers tested metabolites—substances produced during the the digestive process—in raw cabbage, brine, and fermented cabbage to see how well they protected intestinal cells from inflammatory damage.

“They don’t do that equally well. The metabolites from cabbage were not protective, whereas the fermented cabbage—the sauerkraut—was protective in this model,” said Maria L Marco, PhD, co-author of the study and a professor of food science and technology at the University of California, Davis.

The study was conducted in a lab, not in humans, so it does not prove that eating sauerkraut would offer the same benefits. However, the researchers did find that sauerkraut contains metabolites that are beneficial and are also made by gut microbes, Marco said.

“That gives us more confidence that these fermented vegetable foods, like sauerkraut, are providing these gut friendly metabolites,” she added.

Does Sauerkraut Have More Probiotics Than Supplements?

Although some wellness influencers say that sauerkraut has more probiotics than oral supplements, the claim isn’t as straightforward as it sounds.

Homemade sauerkraut likely contains more probiotics than store-bought sauerkraut since processing may destroy some of the good bacteria.

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

With an oral supplement, “you are more likely to get a known quantity and strain of probiotic,” Bruning added. 

If you want to add probiotics to your diet for potential gut health benefits, taking a food-first approach is generally recommended over an oral supplement, according to Bruning.

Should You Start Eating Sauerkraut?

The new study showed that both store-bought and homemade sauerkraut samples could protect intestinal cells. When buying commercial sauerkraut, look in the refrigerated section for “maximum benefit,” Bruning said.

It may take time to get used to eating sauerkraut. Some people don’t enjoy the smell or taste. Fermented cabbage also contains a good amount of fiber, which can cause bloating, abdominal pain, and gas for people who don’t typically eat a high-fiber diet.

“Start small with a couple of forkfuls and learn how you like to eat sauerkraut—as a condiment, a sandwich ingredient, or on its own,” Bruning said.

Keep Sodium in Mind

Before you start eating spoonfuls of sauerkraut, consider how much salt you are about to consume.

“That tends to be the primary concern, from a nutritional standpoint, with a lot of the fermented foods. There’s the potential, especially in the case of sauerkraut, for there to be a pretty high sodium content,” Levi Teigen, PhD, RD, an assistant professor in the department of food science and nutrition at the University of Minnesota, told Verywell.

One cup of sauerkraut can have close to 950 milligrams (mg) of sodium. Adults should aim for no more than 2,300 mg of sodium daily—better yet, limit intake to 1,500 mg—according to the American Heart Association.

If you have high blood pressure or need to watch your sodium intake, keep portion sizes in mind when adding sauerkraut to your diet, Teigen said.