The benefits of sauerkraut go beyond the gut, though. To find out more about the nutritional value, answer commonly asked questions, and learn how to make sauerkraut, mbg consulted registered dietitians to share their knowledge on the fermented vegetable. Prebiotic fibers help feed good bacteria in the gut (aka probiotics) so they are better able to flourish and thrive, integrative gastroenterologist Marvin Singh, M.D., writes for mbg. These fibers are critical for creating a healthy and balanced microbiome, which supports overall digestive and gut health. According to the U.S. Department of Agriculture (USDA) food database, 1 cup of sauerkraut3 contains almost 7 grams of fiber, which equals 25% of the daily recommended value. Additionally, studies have shown that probiotics may modestly lower blood pressure5 and improve blood sugar levels6. “For these reasons and because sauerkraut contains fiber7, it can also support heart health,” Cannon says. While sauerkraut has not been directly associated with stress reduction in humans, “In animal studies where gut microbiomes were wiped out, probiotics from fermented foods calmed down the stress-response system9 that can also harm cognitive function when it’s in overdrive,” Moon tells mbg. “An important point to note is that live probiotic bacteria is destroyed with heating11,” Ngai says. “Choose refrigerated sauerkraut instead of pasteurized (heat-treated) varieties you see on the shelf.” To avoid painful gas or bloating from the fermented food, Holly Howe, author of Fermentation Made Easy! Mouthwatering Sauerkraut, says to start small. For those who have never eaten fermented foods, she recommends starting “with a sip or two of the brine, and then [moving] on to eating a small bite of the sauerkraut.” Those who eat a variety of fermented foods already can start with one to two forkfuls per day and gradually work their way up to two to three forkfuls with two to three meals, Howe says.
