In the name of gut health, what wouldnt you try for better digestion?
This gem gets two thumbs-up.
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If sauerkraut isnt on your radar yet, its only a matter of time.
Photo:bhofack2/Getty Images
This ancient superfood has taken supermarket shelves by storm.
But issauerkrautgood for you?
Heres what they told us.
Thankfully, science has shown we can alter our microbiome with the foods we eat.
When these ingredients ferment, they undergo a natural chemical change that produces gut-friendly microbes.
Wong adds that sauerkraut may promote overall well-being, too.
You May Have Better Skin
The vitamin C in sauerkraut doesnt just strengthen your immune system.
It also plays a role in skin integrity, says Rosen.
The only caveat is sauerkrauts sodium content, as the traditional fermentation process involves salt.
For the lowest-sodium option, compare brands.
Is Sauerkraut Safe for Everyone to Eat?
Reactions may include digestive discomfort, headaches or bloating, she says.
Those on low-sodium diets or with high blood pressure should also be cautious because of its high salt content.
With Potatoes
Combining sauerkraut with potatoes results in a rich, delicious dish.
OurSauerkraut & Sausage Casseroleis a reader favorite you’ve got the option to make year-round.
Or try it in this Chicken Sausage with Potatoes & Sauerkraut.
Our healthy favorite is thisBBQ Carrot Dog.
Feel free to whip up asimple krautto enjoy on top of it!
Frequently Asked Questions
For some people, sauerkraut may pose no problem.
Its best to get to know your individual response before eating it daily.
Sauerkraut is rich in gut-friendly microbes for a healthy gut and immune system.
Plus, its rich in vitamin C for healthy skin, plus fiber to keep your digestive system regular.
Eating regularly and adequately [throughout the day also] keeps that system running well, says Rosen.
The Bottom Line
Sauerkraut can be a healthy addition to a balanced diet.
Plus, its vitamin C can help keep your skin healthy.
Its delicious on top of a salad, alongside protein, or in a sandwich or soup.
So go ahead and pop open a jar!
U.S. Department of Agriculture.
FoodData Central.Sauerkraut, canned, solids and liquids.
United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.
National Institutes of Health.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, Diet, & Nutrition for Constipation.
Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients.
2023;60(1):68. doi:10.3390/medicina60010068
National Institutes of Health.
2022;52(2):73-116.
