3 Best Sauerkraut For Gut Health (Raw & Unpasteurized)

According to Taste Wise – an AI-powered data platform, there has been a whopping 10.27% increase in social conversations about sauerkraut this year than the last one. 

This indicates that more and more people are turning towards fermented food for healing their gut problems.

But given the variety of sauerkraut products available in the market, choosing the best sauerkraut for gut health can be a daunting task.

So, here are 3 of my top recommendations to help you get started.

I have looked at certain factors like the probiotic content, ingredients, and storage conditions of the sauerkraut to bring you these names.

And with this article, my aim is to make you capable of making an informed decision and choosing the best sauerkraut for your gut health.

So, keep reading to learn all about it.

How I Made Selections For Best Sauerkraut For Gut Health:

Apart from the certifications and expiry date, there are a few unappalling details about a sauerkraut product, like its placement on the shelf, it’s packaging, or the flashy words on it, that we often overlook, but they say a lot about its effectiveness.

Let’s discuss them.

1. Storage Instructions

The sauerkraut brands that clearly state the need for refrigeration can be relied on for containing live cultures because high temperatures may threaten their viability. 

And not just that, unless refrigerated, the sauerkraut containing live cultures would ferment past its peak stage and may become overly sour.

In comparison, the sauerkraut displayed on shelves is more likely to contain only dead bacteria due to temperature fluctuations or pasteurization, which may kill our little friends. 

2. Expiry Date

One way to detect sauerkraut with a high probiotic content is to look at its shelf life.

In this regard, our preferred product is raw sauerkraut that can only be stored for a maximum of 8 months. 

In contrast, pasteurized sauerkraut can be stored for up to 3 years because it has a low concentration of live probiotic bacteria.

The reason is that pasteurization involves heating temperatures over 72°C.

This temperature can kill the lactobacillus species that are most abundant in sauerkraut because they survive at a narrow temperature range of roughly 30°C to 50°C.

So, you need to keep reminding yourself that the probiotics are what make sauerkraut a healthy food choice.

3. Packaging

Packaging is yet another thing to consider because raw sauerkraut is usually contained in a screwcap bottle or a pouch. Still, you might see canned sauerkraut lying around the store shelves. 

Sauerkraut contained in such packaging was probably heated to increase its shelf-life (unless mentioned otherwise) at the expense of its probiotic goodness.

Now sauerkraut is a breathing food that contains live bacteria that causes fermentation which may build up pressure in the glass bottles and make the lids get stuck.

So, the manufacturers came up with ferment-o-vent pouches that let the bacteria thrive.

Plus, it saves the customers from the struggle of opening tight lids and protects the sauerkraut from external contaminants.

Nevertheless, this issue may be more prevalent among the ‘twist off lid glass bottles,’ which are also less desirable because they are more likely to contain pasteurized sauerkraut.

Therefore, if you ask me, screwcap glass jars or pouches may be the most sustainable option for storing raw sauerkraut. And hence, you should be looking for them instead of the twist-off lid bottles.

4. Probiotic Content

You are one lucky person if you can get your hands on a sauerkraut that is third-party verified to contain probiotics.

Such a sauerkraut product will most likely showcase the probiotic CFUs and the species on the label as well. 

Nonetheless, even if the strains are not mentioned on the product, you may expect raw and organic sauerkraut to contain Lactic acid bacteria.

Correspondingly, studies have identified the following LAB to be present in fermented sauerkraut:

• Leuconostoc mesenteroides, Lactobacillus brevis, Pediococcus pentosaceus, and Lactobacillus plantarum

On top of this, other studies have reported some additional cultures in the fermented cabbage sauerkraut like:

• Lactobacillus curvatus, Lactobacillus sakei, Lactococcus lactis subsp. lactis, and Leuconostoc fallax.

5. Ingredients

Sauerkraut is made from the fermentation of various vegetables like carrots, kale, or cabbage.

You do have the free will to purchase sauerkraut containing your preferred ingredient, but as mentioned above, fermented cabbage harbors a greater probiotic diversity.

Apart from that, avoid products whose label mentions ingredients like sugar, vinegar, or synthetic preservatives like sodium benzoate and sodium bisulfate.

The reason is that traditional fermentation methods cause abundant accumulation of lactic acid, which naturally preserves the raw sauerkraut, which kills the need for artificial preservatives.

6. Flashy Labels

Some words on the label reflect a product harboring immense probiotic goodness.

Some examples of these words are raw, organic, traditionally fermented, perishable, handcrafted, high probiotic content, non-pasteurized, no preservatives, keep refrigerated, perishable, and packed with live bacteria. 

3 Best Sauerkraut For Gut Health

Since you now know what to look for when buying a probiotic-filled sauerkraut, here are 3 of my favorite recommendations to help you get started.

But before I get into details, I want to give you a heads-up that all sauerkraut products don’t have a universal serving size.

So, while you are going through this section, be attentive to the serving size that each product has to offer within its respective price range.

My thought behind adding this disclaimer is to help you get an idea about the value of your money with this information.

1. Olive my Pickle Classic Caraway Fermented Kraut (Best for Curing Gut issues)

CFU: 14 billion CFUs

Dosage: There are no specific dosage instructions, so you can eat it as much as you desire.

Probiotics Strains: Lactobacillus species (L. Plantarum, L. Brevis), Pediococcus species (P. Aacidilactici, P. Cerevisiae), Leuconostoc Mesenteroids

Form/Type: Probiotic food

Certifications: 

• It has lab-verified probiotic content.
• It is certified vegan and Whole 30 approved.
• It is kosher certified.

Storage: You should store the pouch in a refrigerator.

Cost: You can purchase a 16 oz pouch that contains eight servings for just $9.99 from the official website. Its one serving is equal to ¼ cup (56 grams).

The Olive My Pickle sauerkraut targets a complete range of gut issues because it bears the goodness of caraway seeds, probiotics, prebiotics, and sea salt nutrients.

Research proves that caraway seeds have antioxidant and anti-inflammatory properties that make them effective for alleviating gut inflammation, which may advance into problems like indigestion, inflammatory bowel disease (IBD), and ulcers.

On top of that, it contains vitamin A, vitamin C, calcium, and iron, all of which will revive the optimal functioning of nearly all body systems and metabolic functions.

Lastly, the pre-biotic (fiber) and probiotic combination supports the restoration of a balanced microbiome.

Pros: 

• Made from southeast-sourced local farms, cabbage, caraway seeds, high mineral sea salt, and filtered water.
• Raw, live, unpasteurized.
• Contains lab-verified probiotic CFUs and species.
• Contains 1.5 g of fiber.
• Contains five calories per serving.
• Stored in insulated pouches.
• Cost-effective.
• Gluten-free, GMO-free, and preservative-free.
• Undergoes wild fermentation.
• Kosher Certified.
• Keto and paleo diet friendly.
• Contains no vinegar.
• Certified Vegan and whole 30 approved (i.e., free from dairy, sugar, carrageenan or sulfites, grains, legumes, and alcohol)
• ships within 3 to 5 days.
• Offers 10- 15% discounts on different bundles upon subscription.
• Available at the official website, online stores, local stores, or farmer’s markets.
• Shipped cold in thick, compostable, insulated mailer with ice packs.
• Delivery is free on orders worth $115 (6 or more products).
• Has a 30-day refund policy for incorrect delivery.

Cons:

• The shipping charges vary between $19.92-$9.99 based on the number of products ordered.
• Not certified organic by USDA.
• It can be consumed only ten days after opening.

Where to buy: 

• You can purchase it from the official website for $9.95.
• Or, you can head to online stores like Amazon to order a three-pack bundle for $39.97 ($13.32 each).
• If you are interested in picking up your product yourself, then you can visit the Riverside Arts Market or St. Augustine AMP farmer’s market on alternate Saturdays.
• Or you can buy it from local stores in the Jacksonville, FL area.

2. Hamptons Brine Raw Probiotic Sauerkraut (Best artisanal Sauerkraut)

CFU: N/A

Dosage: There are no specific dosage instructions. Eat it as per your liking.

Probiotics Strains/Strains: Lactobacillus species.

Form/Type: Probiotic food

Certifications: It is certified as organic by the USDA.

Storage: You should store it in the fridge after receiving it and especially after opening it.

Cost: You can buy a single jar (14 oz) for $11. Or, to save some bucks, consider purchasing a bundle of four bottles in which the price of each bottle is lowered to $9.90. Better yet, you can save about $13 by stocking up on a bundle of eight bottles that costs $74.80. Its one serving is equal to two tablespoons (30 grams)

The Hampton Brine sauerkraut is made with high-quality ingredients and with the traditional method of fermentation, which increases its benefits to a great degree as compared to any other regular brand.

It uses Himalayan salt, which not only imparts color and flavor to the finished sauerkraut but also enhances its vitamin and mineral value.

Compared to sea salt, Himalayan salt contains a lower amount of sodium than regular salt, which raises blood pressure, and contains a higher ratio of trace minerals such as iron (fun fact, this iron gives it its characteristic pink color).

In essence, it contains folate, potassium, vitamin K, and vitamin C, which will promote your heart, bone, and immune system health.

Plus, its fiber and probiotic content may help to lower diabetes risk.

Pros: 

• Made with organic cabbage, kosher salt, Himalayan salt, and filtered water.
• Traditionally fermented, Raw, and unpasteurized.
• Hand-made in small batches.
• It is perishable and requires refrigeration.
• Packaged in a screwcap jar.
• Has five calories per serving.
• Approved to be Keto-friendly.
• Stored in BPA-free containers.
• Vegan, gluten-free, and dairy free.
• Preservatives-free, sugar-free, and low-calorie.
• Certified kosher and organic.
• Available on the official website, online stores, and farmer markets. 
• Has a 30-day refund policy for non-perishable products.

Cons: 

• Remains consumable only until ten days after opening.
• Shipped without any added refrigeration.
• Kosher salt is not preferred for fermentation.
• It is not available at local stores for now.
• Doesn’t offer a concession on delivery charges.

Where to buy: 

• You can order from the Official website for $11 (for a single bottle).
• Or you can purchase it from online marketplaces like Amazon for $19.99.

3. Farmhouse Culture Organic Classic Caraway Kraut (The best one with a homely essence)

CFU: N/A

Dosage: No dosage instructions are provided, so you can eat as much as you desire.

Probiotics Strains/Strains: N/A

Form/type: probiotic food

Certifications: 

• It is certified organic and non-GMO by Quality Assurance International.
• Natural food certifiers have verified it to be Kosher, organic, and vegan.
• It is certified organic by USDA and California Certified Organic Farmers as well.

Storage: You should keep it refrigerated to maintain freshness and prevent it from going bad.

Cost: A 16 oz pouch contains 15 servings, and you may purchase it for about $97.50. Its one serving is equal to two tablespoons (30 grams).

The Farmhouse culture old-fashioned sauerkraut may taste closest to your homemade sauerkraut because it is made with just five essential ingredients and undergoes wild fermentation.

Its single serving will hit you with vitamin C, fiber, and live probiotic cultures that help to boost gut health and immune function, all of which contribute to clearer and healthier skin.

Additionally, this low-calorie probiotic food may help to lower your pounds with its fiber content by making you feel full for longer and by restoring the gut microbiome diversity.  

Pros: 

• Made with cabbage, sea salt, water, and caraway seeds.
• Fermented, raw, and non-pasteurized.
• Available in pouches.
• The pouch is free from BPA, PVC, and phthalates.
• It has to be kept refrigerated.
• Undergoes wild fermentation.
• Certified kosher, organic, non-GMO.
• Gluten-free, dairy-free, and vegan.
• Free from allergens like tree nuts, soybean, fish, shellfish, and peanuts.
• Doesn’t contain any preservatives, sugar, or unrequired additives.
• It has only five calories per serving.
• It is available on various online websites and in-store outlets.

Cons: 

• Not available on the official website.
• The quantity and type of probiotics are not specified and vary from batch to batch.
• Has to be used within ten days of opening.
• The price is not mentioned on the official website.
• It is no longer available at farmer’s markets.
• Lacks an intact refund policy on the official website.

Where to buy: 

• You can purchase it from your nearby physical stores, such as Walmart, for $97.50 (for a 16 oz pouch).
• Or, you can order it from online marketplaces like Amazon.

How To Eat Sauerkraut For Gut Health?

Gone are the days when researchers used to ponder on, does sauerkraut improve gut health? 

Today, science has uncovered sauerkraut’s many benefits for not only the gut but also the immune system, brain, reproductive system, and overall body. 

So, now the question awaiting an answer is, ‘How do you eat sauerkraut for gut health?’

Therefore, here are a few tips that may help you optimize sauerkraut’s positive impact on your gut.

1. Eat It Before Or With A Meal

You should try consuming sauerkraut on an empty stomach or top your meal with it.

The reason is that bitter foods like sauerkraut trigger the release of stomach enzymes, so this way, you can better avail its benefit to improve digestion.

2. Increase Your Daily Intake Gradually

If you’re new to eating sauerkraut, start with a small amount and slowly increase your intake over time. 

This will allow your gut to adjust to the new bacteria and enzymes and avoid any digestive discomfort.

You may start by eating a tablespoon or two of sauerkraut per day and work your way up to a half cup or more.

3. Don’t Cook it, Snack On It

You can eat sauerkraut raw and use it as a condiment, as a snack, or as a side dish with meals. 

But don’t heat it while experimenting with new dishes because this may cause loss of its probiotics and enzymes.

However, I won’t prohibit you from adding it to your food at the end of cooking for a flavorful and nutritious boost.

FAQs

What kind of sauerkraut is best for gut?

All kinds of raw and organic sauerkrauts are best for your gut, but those that are made from fermenting cabbage possess greater probiotic goodness than other vegetables.

What type of sauerkraut is a probiotic?

All kinds of non-pasteurized and traditionally fermented sauerkraut are probiotic foods.

How much sauerkraut should I eat for gut health?

You should eat at least one tablespoon of sauerkraut daily to promote gut health. In this regard, Dr. Sruthi recommends that you can safely increase your sauerkraut intake to up to six tablespoons a day to avail its probiotic benefits. Furthermore, you should consistently eat it for at least eight weeks to feel a significant difference.

Is store-bought sauerkraut good for you?

Yes, the store-bought raw, organic, refrigerated, and unpasteurized sauerkraut may be as good as the homemade one.

What is the best time to eat sauerkraut for gut health?

According to Dr. Sruthi (MBBS), sauerkraut is best consumed early in the morning. The reason could be that when taken on an empty stomach, it may help to improve digestion due to the presence of probiotics and digestive enzymes.

Additionally, sauerkraut contains highly bioavailable vitamins and minerals, which may help to nourish your body first thing in the day. 

However, according to Sarah Greenfield, RD, CSSD, a functional medicine dietitian, if you are sensitive to sauerkraut vegetables like cabbage or have indigestion, then it is better to pair it with meals.