Sauerkraut is made by fermenting fresh cabbage, often called white cabbage. During fermentation, naturally occurring bacteria and yeasts break down cabbage sugars and produce lactic acid.
This process supports the growth of probiotics (beneficial or “good” bacteria), making sauerkraut well known for its positive effects on digestion and immune health.
When included as part of an overall healthy eating pattern, sauerkraut can help support nutrient absorption and regular bowel habits. It can also be a simple way to add fermented foods to meals.
Main benefits
The main health benefits of sauerkraut are:
1. Maintaining gastrointestinal health
As a fermented food, sauerkraut contains probiotics that help inhibit the growth of harmful microorganisms. These beneficial gut bacteria include Leuconostoc, Lactobacillus, and Pediococcus species.
Regular consumption of sauerkraut can help increase the absorption of vitamins and minerals, support digestion, reduce acidity, support lactose digestion, and regulate bowel movements, helping prevent constipation and diarrhea.
Sauerkraut may also help support overall intestinal health and lower the risk of inflammatory bowel conditions, such as Crohn’s disease and irritable bowel syndrome.
2. Supporting weight loss
Sauerkraut may help with weight loss because it is low in calories and contains fiber, which can help increase feelings of fullness.
In addition, the probiotics found in sauerkraut may help reduce fat absorption in the intestines, potentially supporting weight loss. However, further research is needed to confirm this effect.
3. Reducing stress and anxiety
Some studies suggest the brain and gut are connected, so eating fermented foods rich in probiotics may help maintain a healthy gut microbiome, which can support brain health and help reduce stress.
Probiotics may also help support memory and reduce symptoms related to anxiety, depression, and even autism.
4. Strengthening the immune system
By supporting gut health, the probiotics in sauerkraut may help strengthen the immune system by helping prevent toxic substances from entering the body through the intestines.
Sauerkraut probiotics may also interact with the immune system, sending signals that support the normal development and maturation of immune cells.
In addition, sauerkraut contains vitamin C and iron, nutrients that help support a healthy immune system.
5. Reducing cancer risk
Sauerkraut may help reduce cancer risk because it contains vitamin C, an antioxidant that helps protect the body’s cells from damage caused by free radicals.
It is also rich in glucosinolates, plant compounds that help protect the body against infections and may have anticancer effects.
6. Protecting heart health
According to the American Heart Association, dietary fiber can help lower cholesterol levels, which supports heart health. As a source of fiber and probiotics, sauerkraut may help lower cholesterol levels by reducing cholesterol absorption in the intestines.
Sauerkraut also contains vitamin K2, which helps balance calcium levels in the blood, helping prevent blood vessel calcification and lowering the risk of conditions such as atherosclerosis and heart attack.
7. Maintaining eye health
Because it contains the carotenoids lutein and zeaxanthin, sauerkraut may help support eye health by protecting against damage caused by free radicals and by blue light exposure from devices such as computers, tablets, and cell phones.
Nutrition facts
The table below provides nutritional information for a 100 g serving of sauerkraut:
To obtain the benefits of sauerkraut, it should be included as part of a healthy, well-balanced diet in combination with regular physical activity.
How to consume
Sauerkraut has a sour, slightly salty taste. To get its benefits, it is recommended to eat it raw, usually 10 to 75 grams per day, added to salads or sandwiches, or served as a side dish with meats, for example.
How to make
The step-by-step process to make sauerkraut at home includes:
Ingredients
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1 kg of cabbage;
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20 g of salt;
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1 airtight glass jar.
Directions:
Remove a few outer leaves and slice the cabbage into thin strips, then place it in a large bowl. Add the salt and mix well for 10 minutes with clean hands.
Transfer the cabbage to the airtight glass jar and press it down firmly so it is tightly packed, leaving about a two-finger space at the top. Add the liquid released from the cabbage until the jar is filled.
Close the jar and leave it at room temperature for 2 weeks without opening it. After that, the sauerkraut is ready and can be stored in the refrigerator for up to 3 months.
Seasonings like pepper and dried herbs can also be added during preparation.
Side effects
Eating large amounts of sauerkraut may cause increased gas, bloating, and diarrhea.
In addition, some fermented foods (including sauerkraut) can contain higher amounts of histamine, which may trigger allergic reactions in some people.
Histamine is a chemical released during an allergic reaction and can cause symptoms such as itching, swelling, redness, a runny nose, and watery eyes.
Who should avoid
People taking antidepressant medications in the monoamine oxidase inhibitor (MAOI) class should not consume sauerkraut.
This is because sauerkraut may contain higher levels of tyramine, which can interact with MAOIs and may cause complications such as increased blood pressure, headache, and intracranial hemorrhage.
According to the US Food and Drug Administration (FDA), consuming foods with significant tyramine content while taking an MAOI can precipitate a hypertensive crisis.