6 Shocking Health Benefits of Sauerkraut You Absolutely Can’t Afford to Ignore!

If you’ve ever indulged in a classic Reuben sandwich, you may have savored the tangy, sour flavor of sauerkraut. But beyond its culinary delights, many people wonder: Is sauerkraut actually good for you? The answer is a resounding yes. This fermented cabbage dish is not only low in calories but also packed with probiotics and fiber, making it a healthy addition to your diet.

According to registered dietitian Alexis Supan, RD, LD, sauerkraut is created through the fermentation of cabbage, a process that transforms it into a powerhouse of gut-friendly bacteria. “Traditional sauerkraut is typically made with cabbage and salt that’s been fermented,” Supan explains. “The fermentation process turns it into a really good probiotic, which is a great thing for your gut health.”

One cup (approximately 142 grams) of sauerkraut contains:

• 27 calories
• 6.08 grams of carbohydrates
• 4.12 grams of fiber
• 2.53 grams of sugar
• 1.29 grams of protein

In addition to being low in calories, sauerkraut is rich in essential nutrients, including:

• Vitamin B6
• Vitamin C
• Vitamin K1
• Copper
• Folate
• Iron
• Manganese
• Potassium

Interestingly, a single cup of sauerkraut can provide roughly a quarter of your daily vitamin C needs, making it a valuable addition to your meal.

Health Benefits of Sauerkraut

So, what are the specific health benefits of incorporating sauerkraut into your diet? Here’s what Supan outlines:

1. Improves Digestion

Your gut health is crucial for overall well-being. Supan refers to the gut as “your second brain.” Fermented foods like sauerkraut supply beneficial bacteria to your gut, which can enhance the gut lining and reduce inflammation. Good gut health not only improves digestion but also helps your body absorb other essential nutrients more effectively. While more research is needed, probiotics may also alleviate symptoms of diarrhea and inflammatory bowel disease.

2. Supports Your Immune System

The probiotics in sauerkraut are known to inhibit the growth of harmful bacteria, bolstering your immune system. Additionally, the vitamin C and iron content in sauerkraut contribute to maintaining a robust immune response.

3. Aids in Weight Management

With only about 27 calories per cup and high fiber content, sauerkraut can be a great ally in weight management. “It’s a great way to help fill yourself up, especially if you’re someone who’s trying to eat in a way where you’re being weight-conscious,” Supan adds.

4. Supports Heart Health

The fiber and probiotics found in sauerkraut can help lower blood pressure and cholesterol levels. Furthermore, the vitamin K2 present in sauerkraut may enhance heart health by ensuring calcium is absorbed in bones rather than arteries.

5. Promotes Bone Health

Another advantage of vitamin K2 is its role in bone health. It activates proteins that help bind calcium to your bones, thereby promoting stronger bones overall.

6. Benefits Brain Health

While there isn’t specific research on sauerkraut’s impact on brain health, Supan highlights the connection between gut and brain health. Probiotic foods may help reduce stress and enhance memory. “We’re just connecting the dots of what we know,” she explains.

Choosing the Right Sauerkraut

Not all sauerkraut is created equal. Ideally, you should choose unpasteurized varieties to maximize health benefits, as pasteurization can kill probiotics. “During pasteurization, sauerkraut is heated, which kills all its probiotic properties,” Supan cautions. Look for refrigerated options, as shelf-stable varieties are often pasteurized and may contain preservatives and added sugars.

When shopping, check the ingredient list. Authentic sauerkraut should contain just cabbage and salt, although some may include flavoring ingredients like garlic or fennel seeds.

Potential Side Effects

For most people, sauerkraut is safe to eat. However, those taking monoamine oxidase inhibitors (MAOIs) should consult a doctor first, as certain compounds in sauerkraut may interfere with these medications, which are often prescribed for depression and anxiety. It’s also worth noting that sauerkraut can be high in sodium, with about 1,000 milligrams per cup, depending on the brand.

The good news? You don’t need to consume sauerkraut daily to reap its benefits. A couple of forkfuls once or twice a week can provide significant probiotic advantages.

In summary, sauerkraut offers a wealth of health benefits—from improving digestion to supporting heart health. It can also be a flavorful addition to various dishes. Supan suggests trying sauerkraut with pierogies, a popular Eastern European dish. This not only adds a nutritious element but also complements the meal’s flavor profile. “It’s one of my top ways of eating sauerkraut,” she shares. “But now, you’re getting some veggies from the sauerkraut and some protein from the Greek yogurt.”