If kimchi is the bold, fiery extrovert of the fermented veggie world, then sauerkraut is its calm, quietly powerful cousin. Earthy, tangy, and surprisingly sophisticated, this humble tangle of cabbage has been fermenting its way into our hearts (and guts) for centuries—and modern science is finally catching up to what traditional cultures have always known.
Fermented cabbage (aka Sauerkraut) isn’t just tasty. It’s transformational.
You can often find it in the kitchens of Eastern Europe, also in Romania, where I’m from. I’ve seen my grandma make it and most of the people around me. Bigger or smaller batches and different variations in recipes but the end result, Mama Mia! It lasts for around 6 months in the freezer or in a cool basement and it’s perfect when you run out of dinner ideas. Add it to a few baked potatoes, add a boiled egg, some dill, olive oil and you got yourself a quick meal!
Why should you eat it I hear you ask?
🌱 Gut Health: More Than Just a Feeling
Our digestive tract is like a bustling city, filled with trillions of microbial citizens. When that city runs smoothly, we feel it: more energy, smoother digestion, better mood. Sauerkraut plays the role of friendly mayor—bringing in beneficial bacteria, restoring order, and making sure everyone gets along.
Thanks to the magic of fermentation, raw cabbage is transformed into a probiotic powerhouse. Lactic acid bacteria (LAB) not only break down fibers and sugars, making cabbage easier to digest, but also generate beneficial compounds that help protect the gut lining and enhance nutrient absorption.
A recent 2025 study out of UC Davis confirmed something wonderful: even small daily servings of sauerkraut—whether homemade or store-bought—can help maintain the integrity of our intestinal barrier and protect against inflammation-driven damage. Yes, that means sauerkraut might actually help soothe a cranky gut.
🌱 Inflammation, Immunity, and the Cabbage Revolution
Sauerkraut doesn’t stop at digestion. It’s also a quiet warrior against chronic inflammation.
Fermentation enriches cabbage with polyphenols and antioxidant compounds that help tame the fire of oxidative stress and modulate immune responses. LAB strains like Lactobacillusplantarum have been shown to lower the production of pro-inflammatory cytokines—those tiny messengers that signal when the immune system needs to react.
This gentle immune support is especially meaningful for those of us dealing with allergies, autoimmune tendencies, or just trying to stay resilient through seasonal sniffles and stressful seasons.
🌱 Micronutrient Magic: Small Jar, Big Impact
Here's something I love sharing during my workshops: fermented foods enhance the nutrients already present in their raw ingredients. Cabbage on its own is already impressive, but fermentation makes it a nutritional overachiever.
Vitamin K2—essential for bone and cardiovascular health—appears in higher concentrations post-fermentation.
B vitamins, including B12 analogs, become more bioavailable.
And unique compounds like GABA, indole-3-lactate, and D-phenyl-lactate—all products of fermentation—emerge to support neurological health and gut-brain harmony.
Isn't it incredible that something as old-school as sauerkraut might help with modern-day stress, inflammation, and even mood?
🌱 Phytochemical Alchemy: What Actually Happens During Fermentation
Let’s get geeky for a second. Fermentation is chemistry in action.
Polyphenols (plant compounds with antioxidant powers) increase dramatically—by up to 4.6 times, thanks to microbial enzymes that “unlock” them.
Glucosinolates, known for their cancer-fighting properties, are broken down into bioactive compounds like sulforaphane, indole-3-carbinol, and ascorbigen.
Meanwhile, friendly microbes chow down on cabbage sugars, creating lactic acid and short-chain fatty acids (SCFAs) that support a healthy gut environment.
In short? Fermentation transforms cabbage into a functional food with real, measurable benefits. It’s not just a folk tradition—it’s a scientifically validated superfood.
🌱 How to Enjoy Sauerkraut (and Get the Most from It)
A forkful a day keeps the inflammation at bay. You don’t need much—just a few tablespoons of raw, unpasteurized sauerkraut with meals can work wonders.
Add it to salads, grain bowls, or avocado toast. (Pro tip: never heat it! That kills the probiotics.)
Look for varieties fermented the old-fashioned way: just cabbage, salt, and time.
⚠️ A Little Caution, A Lot of Curiosity
Please know that while fermented foods have a positive impact on health, there are people who might not benefit from it as expected (e.g. histamine intolerance). This is where personalised medicine comes into place and it’s all about discovering what works best for your body!
Some people—especially if you’re new to fermented foods—may notice bloating or gas at first. That’s just your microbiome adjusting to the influx of new friends. Start slowly, and drink plenty of water.
Also, check sodium levels if you're on a low-salt diet. Naturally fermented sauerkraut contains salt as part of the preservation process, though much of it stays in the brine.
🌱 Final Thoughts: Ancient Food, Modern Wisdom
In a world full of pills, powders, and synthetic solutions, there’s something beautifully simple about sauerkraut. It’s just cabbage, salt, microbes, and time—yet it offers a symphony of support for our gut, immune system, and overall wellbeing.
So next time you open a jar and hear that satisfying pop, remember: you’re not just eating food. You’re inviting a centuries-old ally to your table.
Your gut will thank you.
🌱 Tip: Look for raw sauerkraut in the refrigerated section. Avoid heat-treated jars—they’re shelf-stable but have no live microbes left. Or if you make it at home, check out my 🔗 Simple homemade sauerkraut recipe on my Instagram.
I have two favorite books on fermentation that I often turn to for inspiration and guidance:
The Art of Fermentation by Sandor Ellix Katz — a deep dive into fermentation techniques and traditions from around the world.
Fermented Vegetables by Kirsten and Christopher Shockey — packed with creative, practical recipes for fermenting all kinds of veggies, herbs, and more.
References
Fijan, S., Fijan, P., Wei, L., & Marco, M. L. (2024). Health Benefits of Kimchi, Sauerkraut, and Other Fermented Foods of the Genus Brassica. Applied Microbiology, 4(3), 1165-1176. https://doi.org/10.3390/applmicrobiol4030079
Galli, F., Pihlanto, A., & Korhonen, H. (2023). Microbial fermentation and its role in quality improvement. Bioresources and Bioprocessing, 10, 702. https://bioresourcesbioprocessing.springeropen.com/articles/10.1186/s40643-023-00702-y
Knez E, Kadac-Czapska K, Grembecka M. Effect of Fermentation on the Nutritional Quality of the Selected Vegetables and Legumes and Their Health Effects. Life (Basel). 2023 Feb 27;13(3):655. doi: 10.3390/life13030655. PMID: 36983811; PMCID: PMC10051273.
Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients. 2021 Apr 30;13(5):1516. doi:10.3390/nu13051516. PMID: 33946303; PMCID: PMC8147091.
Tarantini A., Mancini L., Vacca M., Celano G., Romano G., D'Amico L., Cardinali A., Bleve G., De Angelis M. Innovative approaches for the fermentation of black cabbage with improved nutritional and health-promoting traits. LWT. Volume 226. 2025. https://doi.org/10.1016/j.lwt.2025.117961 .
Wei L, Marco ML. 2025. The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Appl Environ Microbiol 91:e02234-24. https://doi.org/10.1128/aem.02234-24