If sauerkraut isn’t on your radar yet, it’s only a matter of time. This ancient “superfood” has taken supermarket shelves by storm. Who knew this traditional medicinal food would someday be sold in flavorful varieties like roasted garlic, dill and jalapeño?

But is sauerkraut good for you? To find out, we asked gut-health experts exactly what happens to your body when you eat sauerkraut and if it’s safe to do so daily. Here’s what they told us.

Health Benefits of Sauerkraut

You May Be More Regular 

A 1-cup serving of sauerkraut packs 4 grams of filling fiber, making it a good source of this under-consumed nutrient. That’s important because dietary fiber is essential for good digestion and promoting regular bowel movements.

“Because sauerkraut is made from cabbage, it is high in insoluble fiber, which can help maintain regular bowel habits. Insoluble fiber is known as the ‘sweeper’ fiber, aiding in bulking stool and moving out waste,” says Beth Rosen, M.S., RD, CDN, a registered dietitian specializing in gut health. While it’s not guaranteed that a daily dose of kraut will have the same effect on you, a daily serving holds little risk if you’re struggling to go No. 2.

You May Improve Your Gut Health 

When it comes to the best foods for a healthy gut, add sauerkraut to the list. Here’s why: Over time, things like stress, diet and lifestyle choices, environmental factors and genetics can all lead to an imbalance in gut bacteria. Thankfully, science has shown we can alter our microbiome with the foods we eat.

“Sauerkraut is a fermented food that may support gut health by introducing beneficial bacteria into the digestive system,” says Jessie Wong, M.Acc., RDN, LD, founder of the IBS Nutrition Podcast. And research reveals that consuming fermented foods, like sauerkraut, can impart beneficial short- and long-term changes to gut health. Sauerkraut is prepared with just two simple ingredients, cabbage and salt. When these ingredients ferment, they undergo a natural chemical change that produces gut-friendly microbes. 

You May Get Sick Less Often

Sauerkraut is an excellent source of vitamin C, an important antioxidant that’s crucial for immune health. And research reveals fermented foods, like sauerkraut, may decrease inflammation that may weaken your immune system. Both Rosen and Wong encourage sauerkraut consumption for this benefit. Wong adds that sauerkraut may promote “overall well-being,” too.

You May Have Better Skin 

The vitamin C in sauerkraut doesn’t just strengthen your immune system. It also plays a role in skin integrity, says Rosen. That’s because vitamin C is required to build collagen, a structural protein that helps skin stay firm and supple. Vitamin C also helps block the sun’s UV rays and shields against free radical damage that can accelerate aging.

Sauerkraut Nutrition

A 1-cup serving of sauerkraut contains the following, per the USDA:

• Calories: 27 
• Carbohydrates: 6 g
• Dietary fiber: 4 g
• Total sugar: 3 g 
• Added sugar: 0 g
• Protein: 1 g 
• Total fat: 0 g 
• Saturated fat: 0 g 
• Cholesterol: 0 g
• Sodium: 939 mg
• Iron: 2 mg 
• Vitamin C: 21 mg 
• Vitamin K: 19 ug 
• Folate: 34 mcg 

If a full cup of sauerkraut sounds like a lot, don’t let that stop you. Even small servings may be beneficial, especially since sauerkraut is a low-calorie food that packs a punch of nutrition. In addition to folate, iron and vitamins C and K, this tasty condiment provides potassium, a mineral many of us don’t consume enough of. The only caveat is sauerkraut’s sodium content, as the traditional fermentation process involves salt. For the lowest-sodium option, compare brands.

Is Sauerkraut Safe for Everyone to Eat?

Sauerkraut is safe for most people, but if you have a histamine intolerance or a cabbage allergy, you should avoid it, says Wong. “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.”

In addition, some research suggests sauerkraut may be contraindicated for patients taking monoamine oxidase inhibitors (MAOIs), a class of medications typically prescribed to treat anxiety, depression, obsessive-compulsive disorder and Parkinson’s disease, due to its tyramine content. If you take one of these medications, speak with your health care provider before including sauerkraut regularly in your diet.

Tips for Enjoying Sauerkraut 

In a Salad, Soup or Sandwich

Spice up your salad, soup or sandwich with a tablespoon or two of sauerkraut. We love it in this simple Soup Beans with Cornbread & Kraut or in a more traditional Turkey Pastrami Sandwich.

With Potatoes 

Combining sauerkraut with potatoes results in a rich, delicious dish. Our Sauerkraut & Sausage Casserole is a reader favorite you can make year-round. Or try it in this Chicken Sausage with Potatoes & Sauerkraut.

In a Bun 

“As a native New Yorker, the best way to eat sauerkraut is on a hot dog!” says Rosen. Our healthy favorite is this BBQ Carrot Dog. Feel free to whip up a simple kraut to enjoy on top of it!

The Bottom Line

Sauerkraut can be a healthy addition to a balanced diet. This fermented food provides live bacteria that are good for your gut and immune system, and its fiber may help prevent constipation. Plus, its vitamin C can help keep your skin healthy. At the same time, it is high in sodium, so you may want to keep serving sizes small, especially if you’re watching your blood pressure.

If you’re new to this fermented food, start slowly with a tablespoon or two to give your digestive system time to adjust. It’s delicious on top of a salad, alongside protein, or in a sandwich or soup. So go ahead and pop open a jar!