The Ultimate Guide to Eating Sauerkraut for a Healthy Gut: Serving Recommendations, Avoiding Side-Effects, and More

You have probably heard that fermented foods are beneficial for gut health. It’s sound advice, but you may be wondering how to add more fermented foods to your diet. One often overlooked option is sauerkraut! Read on for our ultimate guide to eating sauerkraut for a healthy gut.

Why Sauerkraut is a Gut Health Superfood

What is Sauerkraut?

Sauerkraut is a fermented cabbage that is traditionally eaten as a condiment or added to soups and stews. It’s made by mixing salt with shredded cabbage, covering the cabbage with liquid, and allowing it to ferment in a tightly sealed container for multiple weeks. During the fermentation process, lactic acid bacteria that are naturally found in the cabbage grow. This process produces acid and the classic flavors of fermented foods.

The Role of Fermented Foods in Gut Health

Fermented foods may help support gut health. Your large intestine contains a collection of approximately 100 trillion microbes as part of the gut microbiome. Fermented foods provide beneficial bacteria, also known as probiotics, that can support your microbiome.

One clinical research study found that fermented foods boosted the diversity of the microbiome. Participants who were in the fermented foods group had a higher variety of microbes in their gut at the end of the multi-week study period. Having greater diversity of microbes is generally considered a good thing and linked with better overall gut health.

How Sauerkraut Promotes Gut Health

Sauerkraut is a source of lactic acid bacteria, or Lactobacillus. Lactobacillus is used in making yogurt and can also be found in many probiotic supplement blends. 

Lactobacillus brevis and Lactobacillus plantarum are naturally found on cabbage leaves. These strains, in addition to other Lactobacillus species, are considered to be “good bacteria” and have been shown to have positive effects on the gut. The gut health benefits of these bacteria include protecting the lining of the intestines and supporting the balance of “good” and “bad” microbes in the microbiome.

Sauerkraut is also a source of fiber at 4 grams of fiber per cup. Fiber is a food source for beneficial bacteria and can support healthy bowel movements.

How Much Sauerkraut Should You Eat for Optimal Gut Health?

There are currently no widely recognized recommendations for probiotic foods. According to an article from Harvard Health Publishing, “it is impossible to know precisely which fermented foods or quantities are best.” However, research on this topic can help provide insight into recommended daily servings. 

Daily Serving Recommendations

Remember the fermented foods study we discussed above? The group that ate more fermented foods was consuming at least six, 6-ounce servings of fermented foods per day. That would be about ¾ cups of sauerkraut per serving or 4 ½ cups per day! It is important to note that the study participants were allowed to mix and match their daily fermented foods from a variety of sources. Rather than eating a single fermented food for each serving,  they could eat sauerkraut, kimchi, yogurt, or other fermented foods  in order to meet their six serving goal each day.

Does that mean you need to eat six daily servings of sauerkraut in order to reap the gut health benefits? According to the Harvard article, “the general guideline [for fermented foods] is to add more to your daily diet.” Therefore, if you’re currently eating zero fermented foods or only a few servings per week, adding in some sauerkraut a few times a week could be beneficial.

The Best Times to Eat Sauerkraut for Gut Health

Should You Eat Sauerkraut on an Empty Stomach?

Some people may prefer to eat sauerkraut alone as a snack, but this is not mandatory in order to reap the benefits. For others, it may be more realistic to eat sauerkraut in the context of a full meal.

Pairing Sauerkraut with Other Gut-Friendly Foods

In order to maximize the benefits of sauerkraut, you can pair it with other gut-friendly foods. Eating high fiber foods along with fermented foods can pack a positive punch for gut health.

Try adding sauerkraut to high fiber meals, such as  bean soup or  a meal with whole grains and veggies.

Potential Side Effects and What to Watch For

The fermented foods study states that some participants reported an increase in bloating during the early stages of the study. The study purposely included a “ramp up” period where participants worked up to eating six servings of fermented foods per day during the first four weeks.

How to Avoid Digestive Discomfort

Concerned about bloating from sauerkraut? It’s a good idea to start with a small serving of sauerkraut (¼ cup or less) to test your tolerance. Look for any bloating, gas, or bowel movement changes. If you do well with a small amount, you can slowly increase to a full serving or more.

Individual tolerance can vary. If you find that larger servings of sauerkraut are too much for you, stick to a smaller serving size.

Negative side Effects of Sauerkraut

If you have any digestive conditions or are taking certain medications, sauerkraut may not be appropriate for you.

Like many fermented foods, sauerkraut contains a compound called tyramine, so it must be avoided by those taking a type of medication called monoamine oxidase inhibitors (MAOIs).

Sauerkraut is also a source of histamine, so it’s not appropriate for someone on a low histamine diet.

This is not a full list of precautions for sauerkraut. If you have concerns, please speak with your healthcare provider before incorporating it into your diet.

Tips for Incorporating Sauerkraut into Your Diet

Creative Ways to Add Sauerkraut to Your Meals

While sausage and sauerkraut is a classic combo, there are plenty of other ways to include sauerkraut in a balanced diet.

Consider adding sauerkraut to your salads, grains bowls, or sandwiches. You can also get a little creative and add it to a homemade pizza or blend it up in a fruit smoothie (seriously!).

How Season's Dietitians Can Help You Optimize Your Gut Health

While adding sauerkraut to your diet may help support a healthy gut, it’s only one of the many tools available. A Season dietitian can create a personalized nutrition plan to help your gut thrive! 

Our GI Registered Dietitians are also experts at addressing digestive conditions such as irritable bowel syndrome (IBS), GERD, SIBO, and more. Book your insurance-covered appointment today!