• Posted July 29, 2025

The Gut-Healthy Secret Weapon Hiding in Your Sauerkraut

A small scoop of sauerkraut every day may do more than add crunch to your meal.

It could also protect your gut.

In a new study from the University of California- Davis, researchers found that fermented cabbage, also known as sauerkraut, may help support the gut lining and reduce inflammation in the body.

"A little bit of sauerkraut could go a long way," lead author Maria Marco, a professor of food science and technology at UC Davis, said in a news release. "We should be thinking about including fermented foods in our regular diets and not just as a side on our hot dogs."

The research — published in the journal Food Microbiology — showed that fermentation transforms cabbage into something much more powerful. 

When raw cabbage is transformed into sauerkraut, it produces special compounds that may boost the immune system, reduce inflammation and promote a healthy digestive system.

It's important to note, however, that these benefits only appeared after fermentation. Raw cabbage or salty brine alone didn’t have the same effect, the researchers noted.

Researchers also tested individual components of sauerkraut to see if one compound was responsible for the health effects, but no single part worked on its own.

"It's the full combination of nutrients created during fermentation working together that makes the real difference for your gut," the researchers explained.

And you don’t have to make sauerkraut from scratch to get the benefits, the researchers explained.

The study showed that store-bought kraut provided the same gut-protective results as versions made in the lab.

Cleveland Kitchen's sauerkraut was among those analyzed. 

The company noted its kraut is raw and unpasteurized, meaning it keeps the live probiotics and helpful enzymes made during fermentation. It also contains vitamins C and K, iron and antioxidants, all of which support digestion and immunity.

The company recommends adding one tablespoon — or two forkfuls — of kraut to meals each day for a simple health boost. It can be added to eggs, sandwiches, salads, soups, tacos and more.

This study was done in the lab, but researchers say human studies are coming soon.

More information

UC Davis has more on the gut benefits of sauerkraut.

SOURCE: Cleveland Kitchen, news release, July 24, 2025