Sauerkraut and the GM Diet: A Fermented Food Fit?

May 9, 2025

Experiencing the challenges of meal monotony is common when you're on a restrictive diet like the GM Diet (General Motors Diet). By the third day, as you crunch through endless vegetable servings, you might crave something different, perhaps with a spirited kick. Suddenly, your mind wanders to that jar of tangy sauerkraut nestled in your refrigerator. But a nagging question arises: Is sauerkraut good for the GM diet?

This blog explores the nutritional value and benefits of sauerkraut and determines whether it is compatible with the GM diet. Brace yourself for a flavourful journey, solve this culinary puzzle, and find palatable and permitted options for the GM diet!

What is sauerkraut?

Sauerkraut, a culinary staple with roots tracing back centuries, particularly in Eastern Europe, is essentially fermented cabbage. Its name, derived from the German words ‘sauer’ and ‘kraut,’ meaning ‘sour’ and ‘cabbage,’ perfectly encapsulates its signature flavour. This humble dish is created through a simple yet transformative process of lacto-fermentation.

Finely shredded cabbage is layered with salt and left to sit in its own juices or submerged in a brine.
The salt draws out the cabbage's natural liquids, creating an anaerobic (oxygen-free) environment.
Naturally occurring lactic acid bacteria (LAB) present on the cabbage begin to thrive in this environment.
These beneficial bacteria consume the natural sugars in the cabbage and produce lactic acid, which acts as a natural preservative and gives sauerkraut its characteristic tangy, sour flavour.

The result is a food with a uniquely tangy and slightly acidic taste. The fermentation process also enriches sauerkraut with probiotics—those beneficial live bacteria that can support gut health.

Nutritional profile

Besides its probiotic benefits, sauerkraut is a low-calorie option, making it a potentially guilt-free addition to many diets. Its nutritional profile includes essential vitamins and minerals, as shown below per 100 grams:

Nutrient	Amount per serving
Calories	19 kcal
Carbohydrates	4.7 g
Fiber	2.9 g
Protein	0.9 g
Sodium	661 mg
Vitamin C	14.7 mg (24% of the Daily Value)
Vitamin K	13 mcg (16% of the DV)
Iron	1.5 mg (8% of the DV)
Potassium	170 mg (5% of the DV)

With a clear picture of sauerkraut's nutrient-packed profile, let’s see how it stacks up against the rules of the GM diet!

Understanding the GM diet

The GM diet, or General Motors diet, is a popular 7-day weight loss plan that assigns specific food groups to each day of the week. It was initially developed to improve health and productivity among General Motors employees. It's a short-term approach, often followed for a week at a time with a break in between.

Benefits of the GM diet

Following the GM Diet with a strict 7-day plan can yield several benefits. These claims often stem from the diet's specific food group restrictions and their inherent nutritional characteristics. Let's explore the potential advantages:

Rapid weight loss: The GM Diet is primarily known for its promise of quick weight loss within 7 days. This is mainly attributed to the overall low calorie intake across the week, forcing the body to tap into its stored energy reserves.
Potential detoxification: The emphasis on consuming large quantities of fruits and vegetables, particularly on the initial days, is often linked to detoxification. These foods are rich in water and fiber, which can help promote regularity and eliminate waste products from the body.
Improved digestion: The increased fiber intake from fruits and vegetables throughout the week can improve digestive health. Fiber adds bulk to the stool, aiding in smoother bowel movements and potentially preventing constipation.
Reduced intake of added sugars and processed foods: By strictly limiting food choices to whole, unprocessed options for a week, the GM Diet inherently leads to a significant reduction in the consumption of added sugars, unhealthy fats, and processed ingredients. This shift can have short-term benefits in terms of calorie reduction and potentially improved energy levels.
Increased hydration: The diet often encourages increased water intake, particularly on days with higher protein consumption. Adequate hydration is crucial for various bodily functions and can contribute to a feeling of fullness.

7-day diet plan

Consuming fruits and vegetables while on the GM diet assists in creating a calorie deficit essential for weight loss. Here's how the plan is structured:

Day 1: Fruits only. All fruits are allowed except bananas. Due to their high water content, melons are often given the spotlight.
Day 2: Vegetables only. Eat any vegetables, raw or cooked. Potatoes are typically limited to breakfast.
Day 3: Fruits and vegetables. A combination of fruits (excluding bananas) and vegetables (excluding potatoes) is permitted.
Day 4: Bananas and milk. The focus is on consuming 6-8 bananas and 3 glasses of milk (skim milk is often recommended).
Day 5: Meat (or vegetarian alternative) and tomatoes. Non-vegetarians can consume a specified amount of meat (chicken, fish, or beef) and 6 whole tomatoes. Vegetarians often substitute meat with brown rice or cottage cheese.
Day 6: Meat (or vegetarian alternative) and vegetables. This is similar to day 5, with meat (or a vegetarian alternative like brown rice or cottage cheese) and unlimited vegetables (excluding potatoes and tomatoes).
Day 7: Brown rice, fruits, and vegetables. The final day involves consuming brown rice, fruits, and vegetables. Some versions also permit sugar-free fruit juice.

Participants are also encouraged to include 'wonder soup,' a special low-calorie vegetable soup, as part of their meals to supplement their intake without significantly increasing calories.

While the GM diet claims rapid weight loss of up to 15 pounds in just one week, it is important to note the lack of scientific evidence supporting its long-term effectiveness and nutritional balance.

Do’s and don’ts while on the GM diet

Embarking on the GM Diet requires a focused approach to adhere to its specific guidelines. To help you get past the 7 days successfully, here's a quick rundown of key do's and don'ts to keep in mind:

Do's:

Hydrate diligently: Drinking ample water is crucial throughout the GM Diet. Aim for at least 8-12 glasses of water each day. This helps with flushing out toxins, can aid in feeling full, and supports overall bodily functions during the dietary changes.
Include wonder soup: Many versions of the GM Diet recommend consuming ‘wonder soup’ (typically made with vegetables like cabbage, tomatoes, celery, and onions) throughout the week, especially when hunger strikes between meals. This low-calorie, nutrient-rich soup can help you feel satiated.
Focus on fruits and vegetables: The GM Diet heavily emphasises consuming specific fruits and vegetables on different days. Prioritise these allowed produce items and ensure you meet the daily guidelines.
Drink tea and coffee: Black coffee and unsweetened tea (herbal, green, or black) are generally permitted on the GM Diet. These can provide a slight energy boost without adding extra calories or breaking the diet's rules. Avoid milk, sugar, or any other sweeteners.
Engage in light exercise: While strenuous activity is usually discouraged, light exercise such as walking or yoga may be beneficial during the GM Diet. Listen to your body and avoid pushing yourself too hard due to the calorie restriction.

Don'ts:

No added sugars or sweeteners: Avoid any added sugars, including table sugar, honey, syrups, and artificial sweeteners, unless specifically permitted (like in some versions of Day 7).
Limit or avoid alcohol: These can interfere with hydration and the body's natural processes. It's generally recommended to avoid them during the GM Diet.
Don't overdo it on restricted items: Even within the allowed food groups, consume reasonable portions. The diet emphasises specific types and quantities for a reason.
Skip processed foods: The GM Diet encourages whole, unprocessed foods. Avoid packaged snacks, processed meals, and anything with lengthy ingredient lists containing additives.
Don't extend beyond 7 days: The GM Diet is a short-term plan. Extending it beyond the recommended 7 days is not advised due to its restrictive nature and potential for nutritional imbalances.

Now that you've got the lowdown on the GM diet, let's dig into whether including sauerkraut is a smart move—or just a tasty detour.

Is sauerkraut good for the GM diet?

The principle of the GM diet is to carefully adhere to the allowed food groups for each specific day. Since it does not specify whether fermented foods can be included, it’s natural to wonder if sauerkraut is allowed on the GM diet. Considering that sauerkraut is primarily fermented cabbage—a vegetable—you can include it in your GM diet. Let’s look at the benefits of adding sauerkraut to the GM diet:

Promotes digestive health: The live and active cultures in sauerkraut can contribute to a healthy gut microbiome, potentially aiding digestion during the dietary changes of the GM diet.
Enhances metabolism and energy levels: While not a direct energy source, a healthy gut supported by probiotics can help with nutrient absorption, which is essential for maintaining energy levels, even on a calorie-restricted diet.
Supports weight management and loss: Sauerkraut is low in calories and high in fiber. Fiber can promote a feeling of fullness, potentially helping to manage hunger and support the weight loss goals of the GM diet.
Boosts immune function: The probiotics and vitamin C present in sauerkraut can contribute to a healthy immune system, which can be beneficial when the body is undergoing dietary changes.
Gives a flavour boost: A diet consisting primarily of fruits and vegetables can sometimes lack excitement. The tangy, distinct flavour of sauerkraut can make meals more palatable, potentially increasing adherence to the GM diet plan on allowed days.

Are you wondering what makes fiber a gut-friendly nutrient? Learn the essential role of fiber in your diet by watching the video below from The Good Bug.

Curious to see how you can creatively incorporate sauerkraut into specific days of this diet plan? Let's jump right into it!

How to incorporate sauerkraut into the GM diet plan?

While the idea of adding a flavourful punch like sauerkraut to your GM diet might be tempting, it's important to remember the strict nature of this 7-day plan. You can't simply add sauerkraut on any day you wish; strategic inclusion on the specifically allocated vegetable days is key to staying on track. Here's how to thoughtfully incorporate this fermented delight:

Timing: The most logical days to include sauerkraut are the vegetable-only day (Day 2) and the fruits and vegetables day (Day 3). A small serving could also be considered on Day 7 (brown rice, fruits, and vegetables). It's best to avoid adding sauerkraut on fruit-only days (Day 1) or the banana and milk day (Day 4) to adhere to the diet's primary food group guidelines.
Portion size: When including sauerkraut on the GM Diet, moderation is wise, especially considering its sodium content. Aim for a serving size of around ½ to 1 cup per sitting. Listen to your body and adjust based on your tolerance and overall daily intake.
Meal preparation: The best way to enjoy sauerkraut on the GM Diet is typically raw or lightly added to your meals. Toss it into your vegetable salads for an extra flavour and crunch. Serve it as a tangy side alongside your cooked or raw vegetables. Avoid cooking sauerkraut for extended periods, as this can diminish its probiotic content.
Complementing sauerkraut with other GM diet foods: On vegetable days, pair sauerkraut with different vegetables like cucumbers, carrots, lettuce, bell peppers, and spinach. On Day 3, you can enjoy it alongside your permitted fruits. The tanginess of sauerkraut can provide a pleasant contrast to the sweetness of fruits and the earthiness of other vegetables, making your GM Diet meals more interesting and palatable.

Before you sprinkle some tangy goodness into your meals, let's talk about the things to watch out for when incorporating sauerkraut in your GM journey!

Considerations while including sauerkraut in the GM diet

Including sauerkraut in the GM diet can seem like a smart addition due to its beneficial probiotics and low-calorie nature. However, it comes with a few considerations that you must take into account:

Sodium content: Be mindful of the sodium levels in commercially prepared sauerkraut. Some sauerkraut brands have high sodium levels, which might not align with everyone's dietary needs, especially if you have concerns about blood pressure. Opting for low-sodium varieties, if available, is a healthier choice.
Bloating: Fermented foods, while beneficial for many, can sometimes cause initial digestive adjustments like bloating or gas, particularly if you're not accustomed to consuming them regularly. Start with smaller portions of sauerkraut to assess your body's reaction.
Individual dietary restrictions and allergies: Everyone's body responds differently to dietary changes. If you have pre-existing dietary restrictions, allergies, or sensitivities, it's essential to consider how sauerkraut might affect you within the context of the GM Diet's already restrictive nature. Adjustments might be needed based on individual taste preferences and specific dietary requirements.

Sauerkraut, with its low-calorie count, ample fiber, and gut-friendly probiotics, can indeed be a flavourful and nutritious addition to the vegetable days within the GM Diet. Yet, it's important to remember that the GM Diet is a short-term, restrictive diet lacking scientific evidence for long-term effectiveness and might not meet all nutritional needs.

Instead of focusing on these quick-fix solutions, consider embracing sustainable and balanced eating habits. Incorporating sauerkraut regularly into your meals can enhance your gut health. Consider consulting a healthcare professional or dietitian to ensure sauerkraut fits with your diet and lifestyle.

If you’re looking for a head start in fermented foods, The Good Bug is the right place to be. Our sauerkraut is specially crafted with gut-friendly goodness and high-quality natural ingredients. Visit our website to book your jar and take home the delicious tang!