The Leaky Gut Diet: Is Sauerkraut a Worthy Addition?

May 21, 2025

Do you often experience persistent digestive issues like bloating, frequent food sensitivities, or abdominal discomfort? These might signal the onset of a leaky gut, which prompts you to seek dietary remedies for relief.

Among the suggested dietary additions, sauerkraut, with its distinctive tangy flavour and probiotic benefits, often emerges as a potential ally for healing leaky gut. But is it truly beneficial?

This blog will explore the condition of leaky gut and determine if sauerkraut deserves a spot in your leaky gut diet. So, let’s see how sauerkraut can become a worthy ally in your quest for gut wellness.

What is a leaky gut?

Leaky gut, also known as increased intestinal permeability, is when the gut lining (or intestines) becomes more porous than usual. The gut lining acts as a selective barrier, allowing essential nutrients and beneficial components to pass through the digestive tract into the bloodstream while blocking harmful components.

However, this protective barrier can become compromised, leading to a leaky gut. In this state, undigested food particles, bacteria, and toxins can escape the digestive tract and enter the bloodstream.

This leakage can trigger an immune response, as the body perceives these substances as threats. It can further lead to systemic inflammation, potentially contributing to various health issues.

Causes of leaky gut

Several factors can compromise the integrity of the intestinal barrier:

Chronic inflammation: Persistent inflammation within the gut lining can damage the tight junctions between intestinal cells.
Poor diet: A diet high in processed foods, refined sugars, and unhealthy fats can negatively impact the gut microbiome and intestinal barrier function.
Chronic stress: Prolonged periods of stress can disrupt the delicate balance of the gut environment and weaken the intestinal lining.
Certain medications: Non-steroidal anti-inflammatory drugs (NSAIDs) and some antibiotics can increase intestinal permeability.
Gut infections: Infections caused by bacteria, parasites, or yeast can damage the intestinal lining.
Imbalance in gut bacteria (Dysbiosis): An overgrowth of harmful bacteria or a lack of beneficial bacteria can compromise the gut barrier.

Conditions associated with leaky gut

Increased intestinal permeability can lead to the development or worsening of various health conditions:

Food sensitivities and allergies
Inflammatory bowel diseases (IBD) such as Crohn's disease and ulcerative colitis
Irritable bowel syndrome (IBS)
Autoimmune diseases like lupus, rheumatoid arthritis, and type 1 diabetes
Skin conditions such as eczema and psoriasis
Chronic Fatigue Syndrome
Mood disorders and anxiety

Common symptoms of leaky gut

The symptoms of leaky gut can vary significantly from person to person. Look out for the following signs if you suspect a leaky gut:

Bloating and excessive gas
Abdominal pain and discomfort
Diarrhoea or constipation
Multiple food sensitivities
Fatigue and low energy levels
Skin rashes and inflammation
Joint pain
Brain fog and difficulty concentrating

So, how can you manage these symptoms? Sauerkraut can be a possible ally, but first, let's understand what it offers!

Also read: How Probiotics Can Help Leaky Gut: A Simple Guide

Understanding sauerkraut

Sauerkraut is fermented cabbage, a traditional food enjoyed for its distinctively tangy and slightly sour flavour. Beyond its unique taste, sauerkraut is a nutritional powerhouse, particularly renowned for its beneficial compounds produced during fermentation.

Sauerkraut is made by finely shredding raw cabbage and layering it with salt. The salt draws out the natural juices from the cabbage, creating a brine where beneficial bacteria, naturally present on the cabbage leaves, can thrive. These bacteria ferment the natural sugars in the cabbage, converting them into lactic acid.

This lactic acid is what gives sauerkraut its characteristic features:

Probiotics: The fermentation process supports the growth of probiotics, or live beneficial bacteria, that contribute to a healthy gut and improved digestion.
Tangy flavour: Lactic acid production results in sauerkraut's signature sour and tangy taste, which can add a unique zest to various dishes.
Crunchy texture: Properly prepared sauerkraut typically retains a pleasant, slightly crunchy texture, adding another dimension to its appeal.
Natural preservation: The lactic acid produced during fermentation naturally preserves the cabbage, giving sauerkraut a long shelf life when stored correctly.

Nutritional profile of sauerkraut

Here’s a breakdown of sauerkraut's nutritional profile per a typical serving of 100 grams:

Nutrient	Amount per serving (100 g)
Calories	19 kcal
Carbohydrates	4.3 g
Protein	0.9 g
Fat	0.1 g
Fiber	2.9 g
Sodium	661 mg
Potassium	170 mg
Vitamin C	24% of the Daily Value (DV)
Vitamin K1	15% of the DV
Iron	8% of the DV
Vitamin B6	5% of the DV
Magnesium	3% of the DV
Calcium	3% of the DV

With its impressive nutritional profile in mind, it's time to answer whether sauerkraut is beneficial for healing a leaky gut!

Does sauerkraut heal leaky gut?

While no single food acts as a magical cure for leaky gut, sauerkraut emerges as a valuable and supportive addition to a gut-healing dietary approach. Its impressive probiotic content derived from fermentation can contribute positively to managing this condition.

Here's how sauerkraut may help individuals struggling with leaky gut:

Probiotic powerhouse: Sauerkraut is rich in a diverse array of beneficial bacteria, also known as probiotics. These live microorganisms can help bring balance to the gut microbiome, fostering a healthier environment that can outcompete harmful bacteria known to contribute to the damage of the intestinal lining.
Supports gut lining integrity: Lactic acid, a natural byproduct of the fermentation process in sauerkraut, may nourish the cells that line the intestinal wall. This nourishment can contribute to a stronger and more resilient gut barrier, essential in preventing the 'leakage' of unwanted substances into the bloodstream.
Reduced inflammation: An imbalance in the gut microbiota (dysbiosis) is often associated with chronic inflammation, a significant factor in developing and perpetuating leaky gut. The probiotics in sauerkraut may modulate the immune response within the gut, potentially contributing to a reduction in overall inflammation.
Improved digestion: The beneficial bacteria found in sauerkraut can aid in the breakdown of food during digestion. This can make it easier for your body to absorb essential nutrients and may reduce the burden on a gut already compromised due to increased permeability.
Supports immune function: A significant portion of the body's immune system is within the gut. By contributing to a healthier and more balanced gut environment, the probiotics in sauerkraut can indirectly support overall immune function, which can often be compromised in individuals with leaky gut.

Is your immune system so weak that you fall sick often? Watch the video below to see how The Good Bug’s First Defense probiotic helped boost the immunity of many users.

Next, let's talk about how much sauerkraut you should actually be eating!

Guidelines on choosing and consuming sauerkraut

To enjoy the gut-healing benefits of sauerkraut, the type you choose and how you consume it matters significantly.

When it comes to choosing the correct variant of sauerkraut, you have the following options to consider:

Raw, unpasteurised sauerkraut: This is considered the most beneficial sauerkraut for gut health. It does not undergo heat treatment or pasteurisation, which can eliminate live probiotics along with harmful microbes. When choosing raw sauerkraut, look for ‘live’ or ‘active cultures’ in the labels.
Pasteurised sauerkraut: While pasteurised sauerkraut retains some nutritional value, due to the heat treatment, it will contain significantly fewer, if any, live probiotics. If your primary goal is to support your gut health with probiotics, this might not be the most effective choice.
Homemade sauerkraut: Making your own sauerkraut at home gives you complete control over the ingredients, ensuring you're using high-quality cabbage and the right amount of salt. It also offers a naturally raw source of probiotics, if not pasteurised.

For the best gut health benefits, opting for organic and unpasteurised sauerkraut is generally recommended. Look for it in the refrigerated section of your local health food stores or consider making your own.

Recommended daily intake

There isn't a strict, universally recommended daily intake of sauerkraut for leaky gut. However, a sensible approach is to start with a small amount, such as 1-2 tablespoons per day, especially if you’re new to sauerkraut.

As your body adapts, you can gradually increase your consumption to around ¼ to ½ cups per day. Pay attention to how you feel and adjust your intake accordingly.

Best time to eat sauerkraut

Incorporating sauerkraut into your meals can be a beneficial strategy.

Consuming it with your meals can help introduce the live probiotics into your digestive system alongside food, potentially aiding their survival through the stomach's acidic environment.
Some individuals also find it helpful to consume a small amount of sauerkraut on an empty stomach in the morning. Experiment to see what feels best for your digestion.

If you’ve sorted out your timing, let's discuss pairing sauerkraut with the right foods to maximise its benefits for your gut.

Foods to eat and avoid with sauerkraut for managing leaky gut

While incorporating sauerkraut is a positive step towards healing a leaky gut, it’s not the only food that you must consider. A well-rounded leaky gut diet includes foods that support gut healing and reduce inflammation, while limiting those that can aggravate gut issues and compromise the intestinal barrier.

Foods to eat

Here are some food options to include in your diet, along with sauerkraut, to support a healthy gut and prevent intestinal permeability:

Other probiotic-rich foods: To further diversify your gut microbiome, consider including other fermented foods like plain, unsweetened yoghurt with live and active cultures, kefir, and kimchi.
Prebiotic Foods: These foods contain fibers that fuel your beneficial gut bacteria, helping them thrive. Good sources include garlic, onions, leeks, asparagus, slightly green bananas, oats, and apples.
Anti-inflammatory foods: To soothe the gut lining, incorporate foods known for their anti-inflammatory properties. Options include fatty fish like salmon and mackerel, turmeric, ginger, olive oil, leafy greens, and berries.
Easily digestible proteins: Opt for lean meats, poultry, fish, eggs, and tofu as your protein sources. These are generally easier for a compromised gut to break down.
Healthy fats: Include healthy fats like avocado, soaked nuts, and seeds, which can support overall health and reduce inflammation.
Bone broth: Due to its collagen and amino acid content, many individuals find bone broth soothing and potentially helpful for healing the gut lining.

Foods to limit or avoid

Conversely, some foods can irritate the gut and worsen your condition. Here are the foods to avoid:

Sugary foods and drinks: High sugar intake can feed harmful bacteria and yeasts in the gut, promoting imbalance and inflammation.
Processed foods often contain numerous additives, unhealthy fats, and artificial ingredients that can be inflammatory and disrupt the gut microbiome.
Gluten-containing grains: For those with gluten sensitivity or intolerance, these grains can trigger inflammation and aggravate leaky gut symptoms.
Conventional dairy: Lactose intolerance is common and can cause digestive distress. Some individuals with leaky gut may also be sensitive to other dairy components.
Artificial sweeteners and additives: These can disrupt the delicate balance of the gut microbiome and may contribute to inflammation.
Excessive alcohol, caffeine, or carbonated beverages: These can irritate the gut lining and negatively impact gut health.

Now, before you rush to the grocery store, let's consider some important factors to consider when introducing sauerkraut into your diet.

Considerations while consuming sauerkraut for leaky gut

While sauerkraut presents numerous advantages for managing leaky gut, you must be aware of potential individual reactions and specific considerations while consuming it. What benefits one person might not be universally applicable, and paying close attention to your body's signals is key.

Here are some essential factors to keep in mind:

Histamine sensitivity: Sauerkraut naturally contains higher levels of histamine. For individuals with histamine intolerance, consuming sauerkraut might trigger a range of uncomfortable symptoms such as itching, hives, headaches, nasal congestion, or digestive upset.
Digestive discomfort: When you’re trying sauerkraut for the first time, you might experience some temporary digestive discomfort, such as increased bloating, gas, or changes in bowel movements. This often occurs as your gut microbiome shifts in response to the new influx of beneficial bacteria.
Migraines: In some individuals who are susceptible to migraines, certain fermented foods have been reported as potential triggers. If you experience migraines, pay close attention to any correlation between consuming sauerkraut and the onset of headaches. If you notice a link, you should limit or avoid it.
Individual reactions: Everyone's gut microbiome is unique. What works exceptionally well for one person in managing their leaky gut symptoms might not have the same effect, or could even cause mild discomfort, in another. Therefore, closely observe how your body reacts to sauerkraut and adjust your intake accordingly.

Dealing with a leaky gut can feel daunting, but incorporating gut-friendly foods like sauerkraut can be a positive and effective step towards finding relief. With its abundant probiotics and lactic acid, sauerkraut contributes to building a healthier gut barrier. Remember, it's not a standalone remedy but a powerful tool to add to your holistic approach.

Are you looking for the best natural sauerkraut to support your gut? The Good Bug offers raw, unpasteurised sauerkraut with 1 billion live cultures. Book a free consultation with our experts to know whether you can safely include sauerkraut in your diet and begin your gut-healing journey!