What happens to your body when you eat sauerkraut regularly?

November 11, 2025 •

5 min read

Originally a preservation method over 2,000 years ago, consuming fermented cabbage has become a global health trend. So, what happens to your body when you eat sauerkraut regularly? This tangy, crunchy condiment introduces a wealth of probiotics and nutrients that can support your digestive system, immune function, and overall well-being.

Quick Summary

Regularly eating unpasteurized sauerkraut introduces probiotics and fiber that improve digestion, boost immune function, and support mental well-being. This fermented food offers key vitamins and minerals but is high in sodium, so moderation is key. Some individuals may experience digestive discomfort or need to be cautious due to certain medical conditions.

Key Points

Boosts Gut Health: Raw, unpasteurized sauerkraut is rich in probiotics that support a healthy and diverse gut microbiome, aiding digestion and nutrient absorption.
Strengthens Immunity: The beneficial bacteria and high vitamin C content in live sauerkraut help fortify the immune system and protect against pathogens.
Improves Mental Well-being: The gut-brain axis is positively influenced by a healthy gut flora, suggesting that regular sauerkraut consumption may help reduce stress and improve mood.
Supports Digestion and Regularity: The fiber and enzymes in sauerkraut promote smoother digestion and regular bowel movements.
High in Sodium: Sauerkraut's fermentation process involves salt, so those with high blood pressure or on low-sodium diets should monitor their intake.
Enhances Nutrient Absorption: Probiotic activity helps your gut better absorb the vitamins and minerals present in sauerkraut and other foods.
Aids in Weight Management: Its high fiber and low-calorie profile can help increase satiety, potentially supporting weight loss efforts.

The Power of Probiotics and the Gut Microbiome

At the heart of sauerkraut's health benefits is its rich content of probiotics, or beneficial live bacteria. The fermentation process, which involves naturally occurring lactic acid bacteria on cabbage leaves, creates an ideal environment for these microbes to thrive. A healthy and diverse gut microbiome—the community of microorganisms living in your digestive tract—is essential for overall health.

When you eat live, unpasteurized sauerkraut, you are replenishing your gut with these beneficial bacteria. This can help rebalance the gut flora, especially if it has been disrupted by factors like a poor diet, stress, or antibiotic use. A balanced microbiome contributes to more efficient digestion, improved nutrient absorption, and a stronger barrier against harmful pathogens.

Improved Digestion and Regularity

Regular consumption of sauerkraut can significantly improve digestive function. The combination of probiotics and fiber works synergistically to support a healthy digestive tract.

Probiotics: The live bacteria in raw sauerkraut help break down nutrients and promote healthy gut flora.
Fiber: As a source of both soluble and insoluble fiber, sauerkraut aids in regulating bowel movements. Insoluble fiber adds bulk to stool, helping to prevent constipation, while soluble fiber can absorb excess water, potentially helping with diarrhea.
Enzymes: The fermentation process produces enzymes that assist in breaking down food into more digestible molecules, further enhancing your body's ability to absorb essential vitamins and minerals.

A Boost for Your Immune System

A strong connection exists between your gut and your immune system; a healthy gut flora is a key component of a robust immune response. By supporting a balanced microbiome, the probiotics in sauerkraut help maintain a healthy gut lining. This physical barrier prevents unwanted substances from entering the bloodstream and triggering an immune response.

Additionally, sauerkraut is an excellent source of vitamin C, a powerful antioxidant that is crucial for immune function. Some research even suggests that the fermentation process may increase the vitamin C content compared to raw cabbage. Regular intake of probiotic foods has been linked to a reduced risk and faster recovery time from common infections, such as colds and urinary tract infections.

Supports Mental Health via the Gut-Brain Axis

The intricate communication network between your gut and your brain, known as the gut-brain axis, influences mood and cognitive function. A healthy gut microbiome can send positive signals to the brain, influencing emotions and behavior.

Stress Reduction: By fostering a healthy gut flora, probiotic foods like sauerkraut have been shown to help reduce stress and improve mental clarity.
Mood Regulation: Some research indicates that fermented foods may help increase the gut's absorption of mood-regulating minerals, such as magnesium and zinc.
Improved Cognitive Function: Several studies have pointed toward potential improvements in mood, memory, and symptoms of anxiety and depression with regular probiotic consumption.

Potential Weight Management Benefits

Adding sauerkraut to your diet may aid in weight management. This is due to a few key properties:

Low Calorie, High Fiber: Like most vegetables, sauerkraut is low in calories and high in fiber. Fiber promotes a feeling of fullness, which can help reduce overall calorie intake.
Probiotics and Fat Absorption: Some studies suggest that specific probiotics might affect the amount of fat your body absorbs from your diet, though more research is needed.

Important Considerations and Potential Risks

While generally beneficial, there are a few important considerations when adding sauerkraut to your regular diet, primarily related to its preparation and individual health factors.

Raw vs. Pasteurized Sauerkraut

For maximum health benefits, especially for probiotics, it's critical to choose the right kind of sauerkraut. Pasteurized versions, which are often found on unrefrigerated shelves, have been heat-treated, killing the beneficial live bacteria. Raw, unpasteurized sauerkraut, which is typically found in the refrigerated section, is the best choice for probiotic benefits.


Feature	Raw, Unpasteurized Sauerkraut	Pasteurized Sauerkraut
Probiotic Content	Contains live, active probiotics.	Probiotics are killed during the heating process.
Storage	Must be kept refrigerated to maintain live cultures.	Shelf-stable and can be stored at room temperature.
Flavor	A more complex, tangy, and rich flavor profile.	Can be less flavorful due to pasteurization.
Texture	Crunchy and crisp texture.	Softer texture due to processing.
Health Benefits	Maximizes gut and immune health benefits.	Retains some nutrients and fiber, but lacks live probiotics.

Who Should Be Cautious?

High Sodium Content: The fermentation process requires a significant amount of salt, making sauerkraut high in sodium. Individuals with high blood pressure or those on a low-sodium diet should monitor their intake carefully.
Histamine Intolerance: As a fermented food, sauerkraut contains histamines, which can trigger symptoms like digestive issues, headaches, or rashes in people with histamine intolerance.
Medication Interactions: Sauerkraut naturally contains tyramine, a compound that can interact with monoamine oxidase inhibitors (MAOIs), a class of antidepressant medications. Those taking MAOIs should consult a healthcare professional before incorporating it into their diet.

How to Incorporate Sauerkraut into Your Diet

For newcomers to fermented foods, it is recommended to start with small portions, such as a tablespoon or two, to allow your digestive system to adjust and minimize potential bloating or gas. Once accustomed, you can increase your portion and creatively add it to various meals.

Here are some simple ways to enjoy sauerkraut regularly:

As a topping: Add a spoonful to sandwiches, hot dogs, tacos, or avocado toast.
In salads: Mix it into green or potato salads for a tangy kick.
As a side dish: Serve it alongside grilled meats, sausage, or grain-based dishes.
Blended in a smoothie: A small amount of sauerkraut brine can add a probiotic boost to your morning smoothie.
With eggs: Mix it into scrambled eggs for a unique, flavorful start to your day.

Conclusion: The Overall Impact on Your Body

Incorporating raw, unpasteurized sauerkraut into your regular diet can have a profound and largely positive impact on your body. Its potent probiotic content is a major driver of benefits, supporting a healthy and diverse gut microbiome which, in turn, boosts digestion, strengthens the immune system, and even contributes to better mental health. Alongside these advantages, you also gain a range of essential vitamins and fiber.

However, it is not a magic bullet and should be enjoyed in moderation as part of a balanced diet, keeping its high sodium content in mind. As with any dietary change, paying attention to how your body responds is key. By making mindful choices, you can unlock the full potential of this ancient, fermented superfood.

For more information on the science behind gut health, refer to authoritative research like the studies indexed on the National Institutes of Health website.

Frequently Asked Questions

Raw, unpasteurized sauerkraut is refrigerated and contains live probiotic bacteria, which provide the primary health benefits. Canned or shelf-stable versions are pasteurized with heat, which kills these beneficial microbes, though they still retain some fiber and nutrients.

There is no official guideline, but many experts suggest starting with a small portion, such as one to two tablespoons per day, and gradually increasing it as your body adjusts. Regular, consistent consumption is more important than a large, single serving.

Yes, especially when you first introduce it to your diet. A sudden increase in probiotics and fiber can cause temporary gas and bloating as your gut microbiome adjusts. Starting with a smaller amount can help mitigate this.

Sauerkraut may support weight loss due to its high fiber content and low-calorie count, which can increase feelings of fullness. The probiotics might also influence how your body absorbs fat, though more research is needed.

Yes, heat-treating sauerkraut by cooking it will kill the live probiotic bacteria. To get the most probiotic benefit, it is best to consume it raw, or add it to dishes after cooking is complete.

Sauerkraut is high in sodium due to the fermentation process. If you have high blood pressure, you should monitor your portion sizes or opt for lower-sodium varieties. Rinsing it can also reduce the salt content, though it may wash away some probiotics.

To ensure your sauerkraut contains live probiotics, look for products that say "raw," "unpasteurized," or "contains live cultures" on the label. These products are typically found in the refrigerated section of the grocery store, not on a shelf.

Yes, the antioxidants and phytochemicals present in cabbage and the fermentation process may contribute to anti-inflammatory effects in the body. A healthy gut microbiome, which sauerkraut supports, also plays a role in managing inflammation.