How much sauerkraut should I eat for my gut?

December 4, 2025 •

4 min read

According to research published in the journal Applied and Environmental Microbiology in 2025, fermented cabbage—or sauerkraut—contains beneficial metabolites that help protect the intestinal barrier against inflammation. These benefits, however, are tied to eating the right amount for your body and doing so consistently.

Quick Summary

This guide explains the ideal daily intake of unpasteurized sauerkraut for gut health, emphasizing starting with small portions like a tablespoon and gradually increasing as tolerated. It covers the difference between raw and pasteurized versions, provides tips for integrating it into your diet, and addresses common concerns like sodium intake and side effects.

Key Points

Start Small: Begin with a tablespoon of raw, unpasteurized sauerkraut daily and gradually increase your intake to avoid digestive upset.
Increase Gradually: Over time, you can increase your daily portion to a half-cup (around 75g), an amount shown in studies to improve gut health.
Buy Raw, Not Pasteurized: For maximum probiotic benefits, always choose raw, refrigerated sauerkraut and avoid pasteurized, shelf-stable versions.
Eat It Uncooked: Add sauerkraut to meals after cooking, such as on sandwiches, salads, or as a side dish, to preserve the live bacterial cultures.
Be Mindful of Sodium: Sauerkraut is high in sodium due to the fermentation process; rinse it to reduce salt or monitor your overall intake.
Listen to Your Body: If you experience bloating or gas, reduce your portion size and give your system more time to adjust to the new probiotics.
Focus on Consistency: Regular, consistent consumption of sauerkraut is more important for long-term gut health than eating large, sporadic amounts.

Finding Your Personal Sauerkraut Serving Size

While there is no single 'dose' of sauerkraut for everyone, health experts suggest a common starting point and a reasonable goal. The key is to begin with a small amount and listen to your body's response. This is especially important for those new to fermented foods, as the influx of new bacteria can sometimes cause digestive discomfort, such as gas or bloating.

The Recommended Starting Point

For individuals new to fermented foods, a daily serving of just one tablespoon (about 10 grams) is an excellent place to start. This small amount introduces beneficial bacteria gradually, allowing your digestive system to adjust comfortably to the probiotics and fiber.

Working Up to a Therapeutic Amount

After a week or so of consistent, small servings, you can gradually increase your intake. Many sources suggest working your way up to six tablespoons (around 60 grams) per day, an amount consistent with quantities used in some studies. One 2018 study on individuals with IBS, for instance, used a daily intake of 75 grams (about half a cup) over six weeks, which resulted in reduced symptoms and favorable gut microbiome changes. However, consistency is more critical than a specific quantity, so find a sustainable amount that works for your body.

The Crucial Difference: Raw vs. Pasteurized

For gut health benefits, the type of sauerkraut you consume is paramount. To receive a substantial dose of beneficial probiotics, you must choose unpasteurized, raw sauerkraut, which is typically found in the refrigerated section of stores.

What is Pasteurization?

Pasteurization is a heat-treating process that kills bacteria to extend a product's shelf life. While this is beneficial for safety, it unfortunately also destroys the living, beneficial bacteria produced during fermentation that are so important for gut health.

The Problem with Pasteurized Kraut

Because the pasteurization process eliminates live cultures, shelf-stable sauerkraut found in cans or jars often provides far fewer probiotic benefits. Some manufacturers also use vinegar and added preservatives to achieve a similar sour taste, further diminishing the natural benefits.

Table: Raw vs. Pasteurized Sauerkraut for Gut Health


Feature	Raw (Unpasteurized) Sauerkraut	Pasteurized (Shelf-Stable) Sauerkraut
Probiotic Content	Contains billions of live, beneficial bacteria (e.g., Lactobacillus plantarum) from fermentation.	Probiotics are killed by the heat-treating process, offering minimal to no live cultures.
Location in Store	Typically found in the refrigerated section.	Found in the canned goods or condiments aisle.
Ingredients	Often just cabbage and salt; natural fermentation.	May contain vinegar and preservatives for flavor and shelf life.
Gut Health Impact	Supports a healthy gut microbiome, aids digestion, and may reduce inflammation.	Provides fiber and nutrients from the cabbage, but lacks the probiotic punch.
Flavor	Complex, tangy, and naturally sour from lactic acid.	Simple, often vinegar-based sourness.

Simple Ways to Incorporate Sauerkraut into Your Diet

For best results, consume sauerkraut uncooked to preserve the live bacteria. Its tangy flavor makes it a versatile addition to many dishes:

Toppings: Add a spoonful to sandwiches, burgers, or avocado toast.
Side Dish: Serve it alongside grilled chicken, fish, or sausages.
Salad Component: Mix it into a leafy green salad or a grain bowl for extra crunch and tang.
Snack: Enjoy a few spoonfuls on their own as a quick, refreshing snack.

Precautions and Potential Side Effects

While sauerkraut is a healthy food for most people, some precautions are necessary, especially when first introducing it to your diet.

Bloating and Gas: The high fiber content and introduction of new bacteria can cause temporary bloating or gas, particularly for those with a sensitive digestive system. Starting with a small portion and gradually increasing can help mitigate this.
High Sodium Content: The fermentation process requires salt, so sauerkraut can be high in sodium. Individuals on a low-sodium diet or those with high blood pressure should be mindful of their portion sizes. Rinsing the kraut can help reduce sodium content.
Histamine Intolerance: Sauerkraut is naturally high in histamine. People with histamine intolerance may experience adverse effects and should exercise caution.
Medication Interactions: Some sources suggest caution for individuals taking monoamine oxidase inhibitors (MAOIs) due to sauerkraut's tyramine content. Always consult your healthcare provider if you take such medications.

Conclusion

For optimal gut health, start with a conservative portion of about one tablespoon of raw, unpasteurized sauerkraut daily and increase gradually as your body adjusts. Consistency is key, so make it a regular habit to ensure a continuous supply of beneficial bacteria for your microbiome. By choosing the right type of sauerkraut and incorporating it mindfully into your diet, you can support your digestive system, boost nutrient absorption, and contribute to your overall well-being. Always remember to listen to your body and adjust your intake accordingly.

This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before making significant dietary changes.

Frequently Asked Questions

For beginners, start with one tablespoon of raw, unpasteurized sauerkraut per day. You can gradually increase your intake to a half-cup (around 75 grams) daily as your body adjusts, a quantity used in studies showing positive effects on gut health.

Yes, eating sauerkraut every day is generally safe and beneficial for gut health, provided you start with a small amount and increase gradually. Listen to your body and adjust your intake if you experience any digestive discomfort, such as bloating or gas.

No. For probiotic benefits, you must choose raw, unpasteurized sauerkraut found in the refrigerated section of stores. Pasteurized, shelf-stable versions have been heat-treated, which kills the beneficial bacteria.

Yes, heating sauerkraut will kill the beneficial bacteria. To receive the gut health benefits, add sauerkraut to meals after they have been cooked or consume it cold.

Sauerkraut can be added to many dishes. Popular options include using it as a topping for sandwiches, burgers, or hot dogs; mixing it into salads or grain bowls; or serving it as a side dish with meats.

If you experience bloating, gas, or other digestive discomfort, reduce your portion size and give your gut more time to adapt to the new probiotics. Some people are more sensitive to fermented foods and may need to start with even smaller amounts.

If you are concerned about sodium intake, you can rinse your sauerkraut with water before consuming it. This can help reduce the salt content, though you should still be mindful of your overall sodium intake from other foods.

Some sources suggest eating sauerkraut on an empty stomach to allow probiotics to pass through the acidic stomach environment more efficiently. However, other studies indicate that eating it with meals still provides significant gut health benefits.