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I Eat Sauerkraut Every Day – Here Are All The Benefits

My latest snack of choice – sauerkraut – probably sounds bonkers to some. I’ve been addicted to the crunchy, spicy taste for weeks. If you’re rolling your eyes right now, I can understand that. After all, I feel the same way when celebrities try to tell me in interviews that water is their favourite drink. But sauerkraut? It’s just so, so delicious. A good friend got me into it. We regularly send each other pictures of our latest organic market finds via WhatsApp. A few months ago, a photo of sauerkraut arrived. His second pot already, with the caption “I’m eating it every day.” I was outraged to realise that this information had been sent to me far too late – and fifteen minutes later I was…

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 Think Twice About Opting Out of Sauerkraut

So if sauerkraut has all these benefits, should we be loading up on the stuff? No. More isn’t better. An excess can cause diarrhea and bloating. There is also the issue of sodium. But the good news is that about one spoonful (10 grams) is enough to supply a significant dose of “good” bacteria, and with this amount there is no concern about sodium. That spoonful is roughly what one would put on a hot dog. And there is good evidence that eating this amount on a daily basis helps to ensure a healthy microbiome. Just be sure to leave out the hot dog. As far as a laxative goes, sauerkraut will never work as efficiently and smoothly as the over-the-counter constipation remedies; but if ever there’s ever a run on Ex-Lax, a quick trip to the sauerkraut section of your supermarket could save the day!

 Why sauerkraut is good for you

It's hard enough to persuade people to eat fresh cabbage, let alone sauerkraut, the yellow-beige fermented sort that sells for a suspiciously low price in Stalinist-looking jars. Most British people don't "get" preserved cabbage, but Germans and Poles famously consume it with gusto, as do the French. The Chinese and Koreans are big on fermented brassicas too. Do not confuse sauerkraut with vinegary, pickled cabbage. Sauerkraut isn't noticeably salty, vinegary (though slightly sour, of course) or even crunchy. Rather, it has a comfortingly soft texture, and a mild acidity that makes it an ideal foil for fattier meats. Rinsing makes it mellower still.

Articles of Interest

Fermented food: why eating sauerkraut helps your gut stay healthy

Despite the many reported health benefits of fermented food some people may experience side effects. The most common reaction is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

How sauerkraut is leading a food revolution

The new wave of enlightened eaters enjoy the broader experience of culturing these things for themselves rather than simply buying them in a packet. While most shoppers won’t be popping down to the local markets to stock up on the raw ingredients to ferment their own foods any time soon, it is possible that home brew kits could hit the supermarket shelves at some point in the future – as the big brands try to get in on the culturing action. But for now, we are seeing people simply take control of their own health, without having to depend on the uneasy combination of marketing and science that usually accompanies what they buy. Instead they are getting along fine with just a jar, some brine, and some chopped up vegetables.

Kefir, Yogurt, Sauerkraut: All About Fermented Foods

What makes it good for us? Probiotics. Probiotics. Probiotics. These are the good bacteria found in fermented foods. Some good bacteria already live in our gut, but we can boost our health by consuming even more. Healthy bacteria provided by fermented foods can be beneficial to the digestive system and the disease-fighting immune system. When it comes to your GI track, probiotics keep the accumulation of harmful bacteria in check and (bonus!) reduces bloat.

Put more sauerkraut on your hot dog (your gut might like it)

For some tastebuds, sauerkraut is the perfect compliment to a hot dog on a hot summer day. For others, it’s a sour stomach-churning mess. Whether you like to eat it or not, this tangy fermented cabbage might help protect the gut, support digestion, and potentially stave off illnesses. The findings are detailed in a study published April 7 in the journal Applied and Environmental Microbiology.

Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis

Sauerkraut, one of the oldest traditional foods, has a variety of beneficial effects on human health. However, unwanted effects such as intolerance reactions must be considered when dealing with sauerkraut as a functional food.

Sauerkraut: Your Tangy Guardian of Gut Health

Sauerkraut: this fermented cabbage is more than just a condiment or side dish. Packed with gut-loving bacteria, it’s a potent probiotic superfood. But before you indulge in this tangy treat, you might ask: does sauerkraut go bad? And how long does it last? Understanding the shelf life of sauerkraut and the best time to eat it is key to maximizing its probiotic benefits

Scientists are uncovering surprising connections between diet and mental health

The gut-brain axis and the microbiome influence many of these processes. “The microbiome is important for mental health—the gut makes 90 percent of serotonin in the body,” says Daniel Amen, a psychiatrist, founder of the Amen Clinics, and author of Change Your Brain Every Day.

The Benefits of Eating Sauerkraut Daily

There are many benefits of eating sauerkraut daily because fermented cabbage contains probiotics, prebiotics, bioavailable vitamins, and bioavailable minerals.

The Gut Health Benefits of Sauerkraut

Fermented vegetables and foods are already a staple in many diets, but this research suggests they could be more than just a flavorful side dish. Marco said the next step is to conduct human trials to see if the gut-protective metabolites found in sauerkraut can have the same positive effects when included in everyday diets, as was shown in the lab. “A little bit of sauerkraut could go a long way,” she said. “We should be thinking about including these fermented foods in our regular diets and not just as a side on our hot dogs.”

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

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.1 Wei L, Marco ML. The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Ercolini D, ed. Appl Environ Microbiol. 2025. doi:10.1128/aem.02234-24 "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.

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7 Amazing Health Benefits of Sauerkraut

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 enhanced immune health, and may play a therapeutic role in the management of irritable bowel syndrome (IBS).

7 benefits of sauerkraut: is sauerkraut really good for you?

Sauerkraut’s health benefits are many and varied. In addition to the nutritional value of cabbage, which is already full of fiber and vitamins when fresh, the fermentation process offers even more benefits.