Bump and Brine: Is Sauerkraut Safe During Pregnancy?

May 12, 2025

Are you suddenly craving something sour? That's pregnancy for you—a whirlwind of change and exciting anticipation, often marked by the most unexpected cravings. Your taste buds go on a wild ride, discovering flavours you never knew you loved. For many expecting mothers, that journey leads straight to the tangy, salty, and wonderfully sour world of sauerkraut. But before satisfying that craving, a crucial question pops up: Is sauerkraut safe to eat during pregnancy?

This blog will address the question in detail by exploring the safety and potential benefits of sauerkraut during pregnancy. We'll also provide tips to safely incorporate this fascinating food into your diet. So, find a comfy spot and grab a pickle to nibble on as you embark on this fascinating exploration of sauerkraut's role in pregnancy!

What is sauerkraut?

Sauerkraut, at its most basic, is fermented cabbage. This humble dish, with its distinctive tangy flavour, has been a staple in many cultures for centuries, but it's particularly associated with German cuisine. The word 'sauerkraut' itself is German, meaning 'sour cabbage.' Traditionally, it was a way to preserve cabbage for the winter months, long before the advent of refrigeration.

The process of making sauerkraut is relatively simple:

Fresh cabbage is shredded and layered with salt.
The salt draws out the natural juices from the cabbage, creating a brine.
This brine creates the perfect environment for beneficial bacteria to thrive, initiating the fermentation process.
Over time, these bacteria convert the natural sugars in the cabbage into lactic acid, which gives sauerkraut its characteristic sour taste and preserves it naturally.

The fermentation not only acts as a preservation method but also boosts the nutritional value by introducing probiotics, which support gut health and make certain nutrients more accessible to the body. The table below provides a glimpse into the nutritious profile of sauerkraut per 100 grams:

Nutrition	Amount	% of the daily value (DV)
Calories	19	-
Carbohydrates	4.3 g	1%
Fiber	2.9 g	11%
Protein	0.9 g	1%
Vitamin C	14.7 mg	24%
Vitamin K	13 μg	16%
Sodium	661 mg	29%
Iron	2.1 mg	12%
Potassium	170 mg	4%
Folate	24 μg	9%

Now, let's explore whether this nutrient-packed food is safe for you and your baby during this special time.

Can you eat sauerkraut while pregnant?

During pregnancy, every meal choice gains added significance, and sauerkraut is no exception. Generally, sauerkraut is safe to enjoy during pregnancy. However, like with many foods during this delicate time, caution, hygiene, and proper preparation are key to minimising potential risks.

Maintaining impeccable hygiene and following safe food handling practices are paramount when preparing or consuming sauerkraut. This helps prevent the introduction of harmful bacteria that could threaten both you and your baby.

Commercially prepared sauerkraut from trustworthy brands is usually your safest bet, as these products undergo strict safety protocols to minimise bacterial contamination.
Homemade sauerkraut stands the risk of contamination due to improper preparation methods or unclean setting. Hence, it's critical to follow proper fermentation techniques if you opt to make sauerkraut at home and consider whether you've done so safely enough to meet the increased caution needed during pregnancy.

Moreover, every pregnancy is different, and what works for one person may not work for another. So, it's best to consult your doctor or healthcare provider before adding sauerkraut to your pregnancy diet. They can assess your health status, consider pre-existing conditions, and provide personalised advice based on your specific needs.

Also read: Is it Safe to Drink Kombucha During Pregnancy?

So, what makes sauerkraut a worthy addition to your pregnancy diet? Let's explore its benefits for expecting mothers.

Benefits of eating sauerkraut during pregnancy

When it comes to pregnancy, it's only natural to second-guess what's going on your plate. While caution is vital, sauerkraut emerges as a powerhouse of benefits for expecting mothers. With each tangy bite, you're not just savouring a unique flavour but also enriching your body with essential nutrients that will support a healthy pregnancy process:

Reduces the risk of premature births and low birth weights: Sauerkraut is a solid source of iron, crucial for red blood cell production, which carries oxygen throughout your body and to your baby. Adequate iron intake can help prevent anaemia, reducing the risk of premature births and low birth weight.
Prevents birth defects: This fermented food is loaded with folate, essential for developing the baby's neural tube, which forms the brain and spinal cord. Consuming folate-rich foods like sauerkraut can help prevent neural tube defects in the developing fetus.
Aids iron absorption and tissue development: Vitamin C in sauerkraut enhances the absorption of iron from plant-based sources. It also plays a vital role in collagen production, which is essential for tissue development in both mother and baby.
Relieves constipation: Constipation is a common discomfort during pregnancy. The fiber content of sauerkraut can promote regular bowel movements and alleviate constipation.
Boosts digestion and immunity: The probiotics in sauerkraut can support a healthy gut microbiome, improving digestion and boosting immunity. They aid in combating yeast infections and preventing gestational diabetes. They also provide a significant start for the baby's immune system.

Do you struggle to control your sugar cravings? Discover a life-changing tip that will help you manage it. Watch the video below for more.

Craving that perfect balance of safety and flavour? Let’s see how different sauerkraut varieties measure up during pregnancy.

Effects of different types of sauerkraut on pregnancy

Sauerkraut, a beloved fermented cabbage dish, isn't a one-size-fits-all food. It comes in various forms—raw, canned, and pasteurised—and your choice can significantly impact its safety during pregnancy. Understanding the differences between these varieties is crucial for making informed decisions:

Raw sauerkraut: This is the most traditional form, containing live and active probiotics. However, raw sauerkraut poses a higher risk of bacterial contamination, as it hasn't undergone heat treatment to kill potentially harmful microorganisms like Listeria. During pregnancy, your immune system is naturally suppressed, making you more prone to foodborne illnesses. This makes raw sauerkraut a less safe choice despite its probiotic richness.
Canned sauerkraut: Canned sauerkraut undergoes a heat treatment process during canning, effectively diminishing the risk of harmful bacteria. While this makes it safer for consumption during pregnancy, the heat treatment also destroys the live probiotics. However, it still preserves some nutrients, offering continued benefits during pregnancy.
Pasteurised sauerkraut: Pasteurised sauerkraut is heated to a specific temperature to kill harmful bacteria while preserving some of the beneficial nutrients. This is a safer alternative to raw sauerkraut but will have a reduced amount of live probiotics compared to it.

For those craving the taste of sauerkraut during pregnancy, choosing pasteurised or canned versions from reputable brands is advisable. These options offer a balance of safety and nutritional benefits, making them the wiser choice while expecting.

Are you ready to indulge in that sauerkraut craving while keeping things safe? Here's how to do it right!

Tips for consuming sauerkraut during pregnancy

Are you an expecting mother with a serious sauerkraut craving? The sour, salty allure can be incredibly tempting. But with pregnancy comes extra caution, especially regarding food safety. Raw sauerkraut carries a higher risk of bacterial contamination. So, how do you satisfy those cravings safely? Here are some essential tips to ensure you can enjoy sauerkraut during pregnancy:

Avoid homemade, raw, or unpasteurised sauerkraut: The risk of contamination is significantly higher in these products. They may contain harmful bacteria that can cause serious illness during pregnancy.
Choose pasteurised or canned sauerkraut: Opt for commercially produced sauerkraut that has been pasteurised or canned. Look for reputable brands that adhere to strict food safety standards.
Store sauerkraut properly to prevent contamination: Refrigerate sauerkraut promptly after opening and store it in an airtight container. Discard any sauerkraut that shows signs of spoilage, such as mould or an off odour.
Consume sauerkraut in moderation: While sauerkraut offers nutritional benefits, it's essential to consume it in moderation as part of a balanced diet. Excessive consumption can lead to digestive discomfort or other issues.
Cook sauerkraut thoroughly before consuming: Cooking sauerkraut before consumption can further reduce the risk of bacterial contamination. Heating the sauerkraut to a safe internal temperature will kill potentially harmful bacteria.

If you haven't been a regular consumer of sauerkraut before your pregnancy, you might want to wait until after childbirth and breastfeeding to indulge. This will limit the introduction of new food-based risks during this time.

Making sauerkraut at home

As a pregnant woman, are you concerned about additives or preservatives in store-bought sauerkraut? Making it at home offers a safe and customisable alternative. It allows you to control the ingredients and ensure the fermentation process is carried out correctly. Let's see how you can make sauerkraut easily at home!

Ingredients:

1 medium head of cabbage (about 2 pounds)
1-2 tablespoons of non-iodised salt (sea salt or kosher salt)

Equipment:

Large bowl
Knife or mandoline slicer
Clean, wide-mouth glass jar (quart-sized)
Weight (a smaller glass jar filled with water or fermentation weights)
Cloth or coffee filter and rubber band (for covering)

Process:

Prepare the cabbage: Remove the outer leaves of the cabbage and discard them. Thinly slice or shred the remaining cabbage.
Salt the cabbage: Place the shredded cabbage in the large bowl and sprinkle with salt. Massage the cabbage with your hands for 5-10 minutes or until it releases its juices.
Pack the jar: Transfer the cabbage and its juices into the clean glass jar. Press the cabbage down firmly to remove the air pockets. Ensure the cabbage is submerged in its own liquid.
Add weight: Place the weight on top of the cabbage to keep it submerged.
Cover and ferment: Cover the jar with a cloth or coffee filter secured with a rubber band. This allows air to escape while preventing unwanted bacteria from entering.
Ferment: Place the jar in a cool, dark place (65-75°F) for 3-10 days or until the sauerkraut reaches your desired level of sourness. Taste it periodically.
Store: Once fermented, remove the weight and seal the jar with a lid. Store it in the refrigerator.

Embracing a nutritious diet during pregnancy is essential, and the tangy goodness of sauerkraut doesn't have to be off-limits during this special time. Choose pasteurised or canned varieties, practice impeccable food hygiene, and consume it in moderation. Your healthcare provider can better guide you in including this fermented delight in your diet.

Now that you know sauerkraut is safe during pregnancy, give it the place it deserves in your pregnancy meal plan. The Good Bug offers high-quality, naturally fermented sauerkraut that complements your pregnancy journey. Visit our website to relish its flavour and probiotic goodness. A healthy choice is always the right one!