Is Sauerkraut a Probiotic-Rich Food?

Sauerkraut, or "sour cabbage," is an example of a fermented food that's loaded with lactic acid probiotics. These good bacteria provide you with many health benefits, plus they increase the shelf life of the sauerkraut because they act as a preservative.

You may be wondering: Can sauerkraut give me all the probiotics I need in a day? Depending on how it’s made, it might, and you won’t need an additional probiotic supplement. Read on to learn more about the benefits of sauerkraut.

What Types of Bacteria Are in Sauerkraut?

The sauerkraut fermentation process produces a specific type of probiotic bacteria, known as lactic acid bacteria (LAB), which is one of the most well-studied groups of probiotics. While there is limited evidence regarding what this type of bacteria can do for the body, most preliminary studies have found it associated with:

• Reduced diarrhea and constipation
• Improved irritable bowel syndrome
• Strengthened immune function
• Infection prevention
• Improved digestion of lactose (in those who are lactose intolerant)

Research has also found that there are two major species of lactic acid bacteria in sauerkraut: Leuconostoc mesenteroides and Lactobacillus plantarum. It may also contain Lactobacillus brevis. But it can contain other strains depending on the fermentation method.

In other words, each batch of sauerkraut may contain varying species of gut-friendly probiotics in several proportions, making it a unique fermented food each time you get a new container.

Does Sauerkraut Offer Daily Probiotics?

There isn’t much research about the specific amounts of CFUs of probiotics in sauerkraut. There also isn’t enough evidence to show that the good bacteria in sauerkraut even survive through the digestion process and make it to your small intestine, where probiotics are found to have the most benefit on the gut.

Another thing to keep in mind: Sauerkraut products that are pasteurized or processed often have little to no good bacteria left in them. So, to reap the benefits of fermented foods, you might need to either make them yourself or find refrigerated, unprocessed varieties at your local market or grocery store.

Ultimately, there is no harm in eating sauerkraut for its potential gut benefits. Just know that, with certain varieties or brands, you might not be getting as much good bacteria as you think. If you’re looking to add a probiotic supplement to your diet, ask your doctor or a registered dietitian if it’s right for you.