7 Amazing Health Benefits of Sauerkraut
Dr. Eric Berg
04/07/2025
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Healthy Keto Acceptable Foods List
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Sauerkraut is a nutritional powerhouse that has been consumed as a health-promoting food for over two millennia.
This simple combination of shredded cabbage and salt is packed with nutrients and ferments into an abundance of probiotics that can positively impact your gut microbiome and immune system functions.
Discover seven impressive health benefits of sauerkraut and learn why this fermented food should be a staple in your diet.
What is sauerkraut?
Sauerkraut, meaning sour cabbage in German, is a popular fermented cabbage dish with origins tracing back over 2,000 years to ancient China, where it's known as suancai or suan tsai.
Sauerkraut is made by fermenting shredded cabbage with salt. When salt is added, the beneficial lactic acid bacteria naturally present on cabbage leaves convert carbohydrates into lactic acid.
This process gives sauerkraut its tangy flavor, extends its shelf life, and enhances its nutritional profile.
Fermented plant foods have been linked to various advantages to human health. Cabbage and sauerkraut consumption has been linked to a reduced breast cancer risk, enhanced immune health, and may play a therapeutic role in the management of irritable bowel syndrome (IBS).
Watch the video below to discover eight reasons why you should eat more sauerkraut.
8 Reasons Why You Should Eat More Sauerkraut
7 health benefits of sauerkraut
From supporting a healthy immune system to enhancing gut health, the benefits of sauerkraut are extensive and well-documented.
Here are seven advantages of adding sauerkraut to your diet.
1. Supports a healthy gut microbiome
Sauerkraut is an excellent source of beneficial bacteria such as Lactobacillus plantarum. These probiotic microbes support digestive health, enhance nutrient absorption, and can help improve mental health.
Additionally, sauerkraut is a rich source of fiber, which acts as a prebiotic by providing nourishment for beneficial gut microbes.
According to research published in Nutrients, "Live lactic acid bacteria are the key player in improving health and preventing chronic diseases through improving a healthy gut microbial balance and modulating inflammatory and immune responses."
Furthermore, evidence published in Gastroenterology shows that the gut and brain maintain a steady flow of communication through the microbiota-gut-brain axis, indicating that gut health directly influences mood regulation.
This highlights the importance of maintaining a healthy gut microbiome, which can be supported by consuming plenty of probiotic-rich foods such as raw, organic sauerkraut.
2. Strengthens immune defenses
A healthy gut microbiome is critical for a strong immune system. The probiotics in sauerkraut contribute significantly to maintaining this equilibrium by promoting the growth of beneficial bacteria that help protect against harmful microbes.
These beneficial microorganisms compete for fuel and space, limiting the proliferation of potentially harmful bacteria and yeasts. They also produce lactic acid, which lowers the pH of the gut environment, creating a less favorable environment for pathogenic microbes.
In addition, research published in Frontiers in Microbiology indicates that lactic acid bacteria in sauerkraut can stimulate the production of immune cells and enhance the body's ability to eliminate pathogens.
"Raw sauerkraut is a nutritional goldmine for supporting immune system functions,” explains Dr. Berg. “One cup contains an impressive amount of vitamin C and over a trillion probiotic bacteria, making it one of the richest sources of vitamin C and one of the most microbially dense foods available.”
Its impressive vitamin C content, combined with high concentrations of probiotics, makes sauerkraut a powerful ally for strengthening the immune system.
3. Nutritional powerhouse
Sauerkraut is packed with essential vitamins and minerals.
Its exceptional vitamin C content bolsters immune function and is crucial for collagen synthesis, thereby promoting healthy skin, joints, and blood vessels.
Through fermentation, beneficial bacteria transform vitamin K1, naturally found in cabbage, into vitamin K2. Also known as menaquinone, vitamin K2 helps maintain calcium regulation and mitochondrial function, which is crucial for energy production and cellular health.
Furthermore, sauerkraut contains an anti-inflammatory compound called S-methylmethionine, previously known as vitamin U. S-methylmethionine has been found to help improve various inflammatory gut conditions, including ulcers, colitis, and gastritis.
Lacto-fermented sauerkraut has also been shown to speed up wound healing and protect against ultraviolet (UV) damage, according to research published in Biomolecules & Therapeutics.
Sauerkraut contains significant amounts of essential minerals such as sodium, potassium, and magnesium. These electrolytes are needed for proper hydration, muscle function, and overall cellular health.
Additionally, the fermentation process breaks down anti-nutrients such as phytic acid, which can bind to minerals and prevent their intestinal absorption. This gives sauerkraut another distinct advantage over raw cabbage when it comes to enhancing mineral bioavailability and overall nutritional benefits.
4. Enhances digestive health
Sauerkraut’s fiber and probiotic content can help improve nutrient absorption, support healthy bowel movements, and increase digestive juices supporting overall gastrointestinal health.
In addition, probiotics can strengthen the gut barrier function, potentially helping to prevent conditions such as leaky gut syndrome, where pathogens and toxins pass through the gut wall into the bloodstream.
5. Promotes cardiovascular health
Regular consumption of sauerkraut can potentially improve cardiovascular function by supporting healthy blood circulation and reducing the risk of heart disease.
Due to its high concentrations of dietary fiber and probiotics, sauerkraut may help balance cholesterol levels, according to a study published in the Journal of Cardiovascular Disease Research.
Probiotic bacteria break down and ferment fiber in the intestines. This generates propionic acid, a short-chain fatty acid that has been found to reduce the production of cholesterol.
In addition, vitamin K2 found in sauerkraut plays a crucial role in maintaining cardiovascular health by activating matrix gla protein (MGP). This protein helps prevent calcium from depositing in soft tissues, particularly the arteries, which can minimize the risk of atherosclerosis, a leading cause of stroke and heart attacks.
6. May aid in weight management
According to a study published in Functional Food Science, “Probiotics may facilitate weight loss by increasing microbiome quantity and variety, regulating immune responses, and improving metabolic rates.”
Additionally, sauerkraut's high fiber content can help you feel full and satisfied for longer, potentially aiding in weight loss and weight maintenance.
7. Supports healthy bones
Regular consumption of sauerkraut may contribute to improved bone density, as vitamin K2 plays a crucial role in bone metabolism.
This fat-soluble vitamin helps activate osteocalcin, a protein essential for bone formation and skeletal strength.
Who shouldn’t consume sauerkraut?
While eating fermented foods such as sauerkraut offers numerous health benefits, it may not be the best choice for everyone.
It’s not recommended that people with small intestinal bacterial overgrowth (SIBO) eat sauerkraut, as excessive intake of probiotic bacteria and dietary fiber can exacerbate symptoms.
In addition, individuals taking monoamine oxidase inhibitors (MAOIs) should also limit or avoid fermented foods, including sauerkraut, due to their high concentrations of the amino acid tyramine.
MAOIs inhibit the metabolism of tyramine, which can cause a buildup linked to dangerously high blood pressure.
Those taking MAOIs and individuals with pre-existing health conditions should consult their healthcare provider before regularly incorporating sauerkraut into their diet.
Key takeaways
Sauerkraut stands out as a nutritional powerhouse and probiotic-rich superfood as it’s packed with essential vitamins and minerals, particularly vitamins C and K2.
The fermentation process produces high concentrations of beneficial lactic acid bacteria, which support a healthy gut microbiome, immunity, and digestive health.
While there are many health benefits of sauerkraut, some individuals, such as those with SIBO or individuals taking MAOIs, should avoid or limit sauerkraut consumption to reduce the risk of adverse effects.
FAQ
1. What are the top health benefits of eating sauerkraut?
The benefits of consuming sauerkraut include supporting a healthy gut microbiome, strengthening immune defenses, and providing essential vitamins and minerals.
In addition, sauerkraut can help improve digestive and cardiovascular health, potentially aids in weight management, and may support strong bones.
2. Does sauerkraut have anti-inflammatory properties?
Yes, sauerkraut contains anti-inflammatory compounds, including S-methylmethionine and probiotics, that support a healthy gut microbiome and promote balanced immune responses, which helps reduce overall inflammation.
3. Is consuming sauerkraut better than taking a probiotic?
Yes, sauerkraut is generally considered a superior source of probiotics and offers dietary fiber, vitamins, and minerals, making it potentially more beneficial than supplemental sources of beneficial bacteria.
4. Is sauerkraut a superfood?
Yes, sauerkraut is considered a superfood. It contains essential nutrients, including vitamins C, K2, potassium, and magnesium. In addition, it's a rich source of lactic acid bacteria, which play a crucial role in supporting digestive health and immune defenses.
5. Is store-bought sauerkraut still good for you?
Store-bought sauerkraut can be a good choice, but it's essential to choose raw, organic, and unpasteurized sauerkraut in the refrigerated section of grocery stores.
Pasteurized sauerkraut or canned sauerkraut has typically been heat-processed, which destroys beneficial bacteria, greatly diminishing the nutritional benefits of sauerkraut.
6. Does sauerkraut cause gas?
Some people may experience temporary gas when first introducing sauerkraut, which is typically due to the gut microbiome adjusting to increased levels of lactic acid bacteria.
However, if you experience persistent digestive issues when consuming sauerkraut, it’s recommended to consult with a healthcare professional.
Sources
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