Sauerkraut is one of the oldest and most widely consumed fermented foods in the world. Made from just two ingredients — shredded cabbage and salt — it undergoes a natural lacto-fermentation process that transforms it into a tangy, probiotic-rich food that has nourished people for centuries.
Despite its simplicity, sauerkraut is a remarkably powerful food for gut health. It is rich in live Lactobacillus cultures, organic acids, and fibre — a combination that may gently support the microbiome, digestion, and overall gut environment.
What is sauerkraut and how is it made?
Sauerkraut is made by combining shredded cabbage with salt and allowing it to ferment at room temperature for several days to several weeks. The salt draws water out of the cabbage, creating a brine. Naturally occurring Lactobacillus bacteria on the cabbage then ferment the sugars in this brine, producing lactic acid.
It is this lactic acid that gives sauerkraut its characteristic tangy flavour — and that also acts as a natural preservative, inhibiting the growth of less beneficial microorganisms.
For gut health purposes, it is essential to choose raw, unpasteurised sauerkraut — the kind found in the refrigerated section of health food stores, or made at home. Pasteurised sauerkraut (shelf-stable, in cans or jars) has been heat-treated, which destroys the live cultures.
How sauerkraut may support gut health
Live Lactobacillus cultures
Raw sauerkraut is rich in Lactobacillus bacteria — one of the most well-researched groups of beneficial gut bacteria, associated with digestive comfort and immune support.
Prebiotic fibre
Cabbage is naturally high in fibre, which acts as food for your existing gut bacteria, helping to support microbial diversity.
Lactic acid
The lactic acid produced during fermentation may help support a healthy gut environment and encourage comfortable digestion.
Vitamin C and K
Fermentation preserves and may even enhance the vitamin C and K2 content of cabbage, supporting immune function and bone health.
How much sauerkraut should I eat?
Sauerkraut is one of the most potent fermented foods in terms of live culture concentration. A small forkful contains billions of live bacteria — which is why starting with a very small amount is so important.
Many people make the mistake of eating a large serving of sauerkraut on their first day, then experiencing significant bloating and gas, and concluding that sauerkraut 'doesn't agree with them.' In most cases, the food is not the problem — the amount was simply too much, too soon.
Think of sauerkraut as a condiment, not a side dish — at least to begin with.
Gentle starting tips
- 1Start with just 1 teaspoon of sauerkraut per day, ideally with a meal
- 2After 3–5 days with no discomfort, increase to 1 tablespoon
- 3Gradually work toward 1–2 tablespoons daily over 2–4 weeks
- 4Always choose raw, unpasteurised sauerkraut from the refrigerated section
- 5Add it to meals as a condiment — alongside eggs, in a salad, or with any savoury dish
- 6The brine (the liquid in the jar) is also beneficial — a teaspoon of brine is a gentle way to start
Common questions
Does sauerkraut help with bloating?
This is a nuanced question. For many people, consistent small amounts of sauerkraut over time may help support digestive comfort and reduce bloating. However, if you introduce too much too quickly, sauerkraut can temporarily cause bloating as your gut adjusts. Start small and build slowly.
How much sauerkraut should I eat per day?
Once you have built up gradually, 1–2 tablespoons per day is a reasonable maintenance amount for most people. Some people eat more, some less — listen to your body.
Is sauerkraut good for digestion?
Raw sauerkraut may help support comfortable digestion for many people. The live cultures, lactic acid, and fibre work together to support a healthy gut environment. As with all fermented foods, individual responses vary.
Can I eat sauerkraut every day?
Yes — in fact, consistency is key. Small daily amounts are more beneficial than larger occasional servings. Many people find that making sauerkraut a regular part of their meals is the most sustainable approach.