is sauerkraut good for the gut?

Sauerkraut, being a fermented food, is generally considered beneficial for the gut. Andrew Huberman has discussed the advantages of consuming fermented foods, including sauerkraut, for gut health on the Huberman Lab. Fermented foods can increase microbiota diversity and support the gut microbiome, which in turn can reduce inflammation in both the brain and the body. Consuming two to four servings of low sugar fermented foods per day, such as sauerkraut, has been particularly recommended for supporting the gut microbiome and the immune system 1 2 3 4 5 6 7 8 9 10 11 12.

To benefit from its properties, it's essential to choose sauerkraut that contains live active cultures and is kept refrigerated. Dr. Huberman emphasizes that non-refrigerated sauerkraut from store shelves typically does not contain live cultures that benefit gut health 4. Moreover, Dr. Huberman suggests incorporating fermented foods gradually to allow the digestive system to adapt and minimize gastric distress 5.

For individuals looking to enhance their gut microbiome and overall health, including sauerkraut and other fermented foods in their diet can be advantageous.

Andrew Huberman explains that non-refrigerated versions of fermented foods like sauerkraut do not support the gut microbiome. This is because the necessary live active cultures that benefit gut health are not present in non-refrigerated sauerkraut. These live cultures are sensitive to heat and cannot survive the canning or shelf-stabilization process intended for non-refrigerated storage 1.

To clarify, during the production of shelf-stable, non-refrigerated sauerkraut, the fermentation process is terminated, either by heating or through other preservation methods, to allow for long-term storage at room temperature. This effectively kills the live bacteria that would have been beneficial to gut health 2.

Dr. Huberman emphasizes the importance of consuming the refrigerated varieties of sauerkraut that contain these live active cultures which are labeled as such, usually found in the refrigerated section of grocery stores 3. These refrigerated types are the ones that can contribute positively to the diversity and health of your gut microbiome 4.

For those concerned about the cost or availability of refrigerated fermented foods, Dr. Huberman suggests making your own fermented foods at home as a cost-effective and beneficial alternative 5.