Raw sauerkraut is packed full of vitamins, minerals, dietary fiber, and probiotics, which trigger a change in the gut flora - a process that is often accompanied by diarrhea. This can be quite confusing considering one of the major reasons why people consume sauerkraut is to improve stool consistency and overall digestive health. This guide takes a detailed look into sauerkraut, its interactions with the digestive system, and how to prevent diarrhea from sauerkraut.
What Is Sauerkraut?
Sauerkraut is a fermented dish that's prepared by pickling shredded cabbages in salt brine for up to 20 days. During the fermentation stage, bacteria and yeast cells, which are naturally on organically grown cabbages, will begin breaking down the carbs in the shredded cabbages releasing lactic acid.
Learn more about sauerkraut from healthline.com
What Is Diarrhea?
Diarrhea refers to the excretion of watery and loose stool during a bowel movement. Diarrhea is quite common and can go away on its own after 2 to 3 days. When left uncontrolled, diarrhea can lead to loss of essential nutrients and dehydration. If you are experiencing diarrhea for more than 3 days, you should seek medical attention immediately and keep rehydrated with plenty of water. while there are many causes of diarrhea.
Learn more about poop and what affects its consistency from draxe.com
5 Reasons Sauerkraut Could Be Giving You Diarrhea
Excessive Probiotic Intake - The consumption of raw sauerkraut introduces billions of probiotics into the digestive system. These trigger a cascading change in gut bio, which affects the absorption of water in the large intestine leading to diarrhea.
Excessive Dietary Fiber Intake - Consumption of too much dietary fiber can trigger diarrhea. Dietary fiber is water-soluble and draws in fluids, consuming too much of it leads to watery stool and dehydration.
Allergic Reaction - Sauerkraut has an above-normal concentration of histamine - the compound that triggers an immune response to allergens. When the sauerkraut is consumed, the body absorbs the histamines, which can then trigger an inflammatory response in the intestines leading to diarrhea.
Contamination - The presence of harmful contaminants in fermented sauerkraut can trigger an adverse reaction in the digestive system leading to diarrhea. When your digestive system senses the presence of harmful contaminants in the digestive system, it will try to flush them out quickly via diarrhea.
Consuming Too Much Too Fast - Consuming too much sauerkraut can trigger diarrhea, especially if it's your first time trying out sauerkraut.
Read more on the effects of sauerkraut: nih.gov
Ways To Prevent Diarrhea From Sauerkraut
1. Eat Smaller Servings
Starting off with small serving amounts will give your digestive system time to adapt to a sauerkraut diet. The daily intake can then be scaled up as needed over a couple of days to avoid any adverse effects on your digestive system.
2. Don't Eat Raw Sauerkraut
Raw sauerkraut contains probiotics that can trigger diarrhea; this can be avoided by cooking the sauerkraut before eating it. However, it's essential to note that cooking sauerkraut exposes it to heat, which kills off live probiotics and eliminates any probiotic benefits in the food.
Alternate Fermented Foods To Sauerkraut
Kombucha - Kombucha is a fermented drink that's prepared by aerobically fermenting sweetened tea in the presence of a SCOBY. The SCOBY introduces billions of live bacteria and yeast cells in the brew, which feed on the sugar and caffeine in the tea. The resulting brew is not only rich in probiotics but also free of Lacto bacteria.
Water Kefir - Water kefir relies on kefir grains to introduce a culture of lactic and acetic acid bacteria that break down the sugar in the water giving the drink its characteristic fizziness.
Strong Belgian Beers - Strong beers, particularly Belgian ones, undergo double fermentation, which increases the flavor and probiotic content. However, it's important to remember that alcohol can be harmful to the gut bio if consumed in excessive amounts.
Learn more about alternate probiotic foods from webmd.com
Is It Good To Eat Sauerkraut When You Have Diarrhea?
Research has shown that the probiotics found in sauerkraut can alleviate diarrhea and other digestive complications arising from gut bio imbalance. However, if you start getting diarrhea after eating sauerkraut, you should stop and seek your doctor's opinion.
Sauerkraut Juice
What Is It?
Sauerkraut juice is the brine that's leftover after sauerkraut has been fermented. This liquid consists of cabbage water, salt, and probiotics from the fermentation process.
Can It Give You Diarrhea?
Yes, just like sauerkraut, its juice is also rich in probiotics, which can trigger an adverse reaction in the digestive system leading to diarrhea.
Common Questions
Why Do I Get Diarrhea When I Eat Sauerkraut?
Diarrhea after consuming sauerkraut is mostly as a result of excessive probiotic and dietary fiber intake.
Does Sauerkraut Make You Poop?
Yes, sauerkraut is rich in dietary fiber, which helps in bulking up stool and makes you poop regularly.
Does Sauerkraut Help Diarrhea?
Under the right circ*mstances, sauerkraut can help alleviate diarrhea due to its dietary fiber content, which, in the right amounts, will help bulk up the stool.
Can Fermented Foods Give You Diarrhea?
Yes, fermented foods are rich in probiotics, which, when consumed in large quantities, can trigger diarrhea. Fermented food is also categorized as high-risk food due to the high likelihood of contamination with harmful bacteria occurring during fermentation. These harmful cultures can also trigger diarrhea.
What Happens If You Eat Too Much Fermented Food?
Consuming too much-fermented food will lead to severe side effects such as gas, bloating, diarrhea, and vomiting.
Should You Eat Fermented Food Every Day?
It's perfectly healthy to eat fermented food every day as long as you stick to proper serving amounts. Seek your doctor's opinion on the best serving amounts for each fermented food variety.
Why Do Fermented Foods Upset My Stomach?
Fermented foods can cause stomach upsets due to their high probiotic content. Fermented foods can also cause stomach upsets if they are contaminated with harmful cultures.
Is Sauerkraut Anti-Inflammatory?
Yes, sauerkraut contains billions of live probiotics that have an anti-inflammatory effect.
How Do You Know If Fermented Food Is Bad?
Fermented food will develop a rancid smell when it goes bad and also changes color. Mold can also be seen growing on the surface of the fermented food once it goes bad.
FAQs
The studies found that sauerkraut induced inflammation locally, but repeated intake may result in diarrhea.
Does sauerkraut cause bowel movements? ›
Sauerkraut also has a high fiber content that helps with constipation by making stools softer, and simultaneously increasing its mass and volume. This bulkiness makes for easier passage through the digestive tract and quicker elimination.
Is sauerkraut good to eat if you have diarrhea? ›
Improve Digestion
One serving of sauerkraut has two grams of fiber — a nutrient known to aid with digestion. For people with constipation, fiber increases the weight and size of their stool and softens it, making it easier to pass. For people with diarrhea, fiber can absorb excess water and solidify their stool.
Who should not eat sauerkraut? ›
High sodium content.
If you're at risk of high blood pressure or are on a low sodium diet, salty sauerkraut may not be the best choice for you. That said, there's less than 1,000 milligrams of sodium in one cup, so it depends on what else you eat. If in doubt, talk to your healthcare provider.
Does sauerkraut act as a laxative? ›
For many years, sauerkraut has been regarded as a laxative with possibly other important physiologic effects. The laxative action has been attributed largely to its lactic acid content, but partly also to the indigestible portion or crude fiber content.
Does sauerkraut clean out your system? ›
Research shows that the multiple strains of bacteria (such as Leuconostoc mesenteroides, Lactobacillis brevis, and Lactobacillis plantarum) found in kimchi and sauerkraut, along with nutrients in cabbage are highly effective in helping the body detox from pesticides and other toxins.
How long does sauerkraut take to heal your gut? ›
When I did the sauerkraut protocol, it took me about 6 weeks to get through step 3 and about 2 months to get through all the steps. But everyone is different. Probiotics crowd out bad bacteria; anti-bacterials kill bad bacteria. To eradicate stubborn bad gut bacteria, try taking some anti-bacterial herbs.
Is sauerkraut good for your colon? ›
The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy. A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing an immune response ( 19 , 20 , 21 , 22 ).
When should you avoid sauerkraut? ›
One of the first signs that the sauerkraut has gone bad is an off-smelling aroma. If the product emits a strong rotting odor, the sauerkraut has gone bad. Check if the fermented cabbage has taken on a weird texture or color. If there's significant texture or discoloration, discard the product.
What are the 4 things to eat when you have diarrhea? ›
BRAT stands for “bananas, rice, apples, toast.” These foods are bland, so they won't aggravate the digestive system. They're also binding, so they help firm up stool.
...
Other foods that are included in the BRAT diet include:
- cooked cereal, like Cream of Wheat or farina.
- soda crackers.
- applesauce and apple juice.
Eating sauerkraut every day can help maintain regular and healthy digestion for two main reasons. First, sauerkraut provides natural probiotic bacteria to balance the gut microbiome. Second, sauerkraut contains a lot of enzymes, bioavailable nutrients, essential vitamins, and minerals.
How much sauerkraut should you eat a day for gut health? ›
HOW MUCH SAUERKRAUT SHOULD I EAT? To get the gut benefits from sauerkraut, you should eat about a tablespoon daily. This is easily done by adding a small portion to your plate at dinner time. Doing so is known to aid in digestion and prevent constipation.
Is eating sauerkraut better than taking a probiotic? ›
For one, fermented foods are far more potent than probiotic supplements. To give you an idea, 2 ounces of sauerkraut has more probiotics than 100 capsules. 4-6 ounces of fermented vegetables has around 10 trillion bacteria, compared to the average probiotic supplement that contains around 10 billion.
Is sauerkraut inflammatory? ›
Sauerkraut is also high in vitamins while remaining low in calories. Research suggests that “specific phytochemicals of sauerkraut have antioxidant, anti-inflammatory, and a chemopreventive action against certain types of cancer."
Does sauerkraut interfere with medications? ›
Fermented foods like pickles, sauerkraut, kombucha, and kimchi contain tyramine, which is known to raise blood pressure. This can be a harmful effect for individuals taking MAOIs, which are commonly prescribed as anti-depressants and for patients with Parkinson's disease.
How much sauerkraut does it take to cure gut? ›
Even as little as 20 grams of sauerkraut a day can help you restore balance in your gut microbiome, boost your immune system, and detoxify your body.
Can fermented foods give you diarrhea? ›
Some of the common side effects of fermented foods include: Gas and bloating. Nausea and diarrhea.
What kind of sauerkraut is best for gut? ›
Probiotic Content - If you are looking to get into sauerkraut for its probiotic content, then you should go for raw unpasteurized sauerkraut. Such varieties contain naturally balanced probiotics for the best effect on your gut bio.
How much sauerkraut is too much? ›
Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.
How long does sauerkraut diarrhea last? ›
Diarrhea is quite common and can go away on its own after 2 to 3 days.
Probiotics in fermented food also strengthen the walls of the intestines to keep them from leaking their contents into blood so fermented food can contribute to the prevention of leaky-gut syndrome. It has also been found to contribute to prevention and treatment of diseases such as allergies and eczema.
What does sauerkraut do to your digestive system? ›
Sauerkraut is rich in vitamins and minerals, which are essential for the body. It contains vitamin C, vitamin K1, copper, potassium, iron, and manganese. Moreover, sauerkraut contains enzymes that help break down food into smaller molecules. This helps the body absorb all these nutrients more easily.
Can sauerkraut irritate IBS? ›
But red cabbage sauerkraut is still low in FODMAPS. The bottom line is – portion sizes are important, sometimes a small amount of a fermented food will be ok for you, but a large amount causes IBS symptoms.
What foods to stay away from if you have diarrhea? ›
Foods to avoid
- Spicy foods. Spicy ingredients can act as irritants in the digestive system. ...
- Fried foods. It is not advisable to eat foods high in fat or oil when recovering from diarrhea. ...
- Sugary foods and artificial sweeteners. ...
- High fiber foods. ...
- Other foods not to eat.
Eating probiotic foods, taking a fiber or probiotic supplement, or eating BRAT diet consisting of bread, (white) rice, applesauce, and toast can also help make poop more solid. Loose stool is a common symptom of irritable bowel syndrome (IBS), particularly diarrhea-predominant IBS (IBS-D).
Why do I suddenly have watery diarrhea? ›
Watery diarrhea is commonly caused by a viral infection or food poisoning from eating undercooked meat or rotten foods. It can be serious if it causes dehydration. Keep an eye out for blood in the stool, and be sure to drink water and fluids with electrolytes.
Does sauerkraut cleanse your liver? ›
2. Fermented foods. Aside from being gut-health gems and immune-boosting powerhouses, fermented foods like kimchi, sauerkraut and jun tea also help your liver to banish any build up of heavy metals in your system.
Is sauerkraut good for high blood pressure? ›
Firstly, being fibre-rich and a source of beneficial probiotic bacteria makes sauerkraut useful for balancing cholesterol levels. Cabbage is a good source of potassium, that and the probiotic content may promote lower blood pressure.
Which is healthier sauerkraut or yogurt? ›
Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.
Is store bought sauerkraut a good probiotic? ›
Sauerkraut is delicious, tart, and full of thriving probiotics. During the fermentation process, cabbage is thinly sliced, salted and sealed. Lactobacillus, a beneficial probiotic, grows and thrives in the delicious brine environment.
What foods cause inflammation?
- Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
- Refined grains, including white bread, white rice, pasta and breakfast cereals.
- Snack foods, including chips, cookies, crackers and pastries.
- Sodas and other sweetened drinks.
- Fried foods.
Fermented Foods
23 A 2014 randomized controlled trial looked at probiotic use in people with rheumatoid arthritis. 14 Researchers concluded that probiotics improved disease activity and inflammatory status. Common fermented foods include sauerkraut, kimchi, miso, tempeh, kefir, kombucha, and pickles.
How long can you keep an opened jar of sauerkraut in the refrigerator? ›
If you are refrigerating your sauerkraut, it should stay fresh for about four to six months after opening. It's important to know when you're using it and sealing it after each use because if new bacteria come in contact with it, it can immediately become spoiled.
Is sauerkraut hard on kidneys? ›
Fermented foods
When it comes to kidney health, research has shown that beneficial microbes have the ability to break down and excrete uric acid, reducing the amount of acid that travels to your kidneys. Try to include fermented foods like sauerkraut, kim chi, kombucha, kefir or yoghurt in your diet regularly.
Why does sauerkraut clean you out? ›
The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy. A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing an immune response ( 19 , 20 , 21 , 22 ).
What happens if you eat a lot of sauerkraut? ›
Sauerkraut is rich in probiotics that promote digestion, absorption of vitamins and minerals, and prevent constipation. Sudden intake or excess consumption of sauerkraut may lead to diarrhea. However, with daily consumption, your body gets accustomed to it and gradually diarrhea is prevented.
Why did probiotics give me diarrhea? ›
Because microbes used as probiotics already exist naturally in your body, probiotic foods and supplements are generally considered safe. They may trigger allergic reactions, and may also cause mild stomach upset, diarrhea, or flatulence (passing gas) and bloating for the first few days after starting to take them.
Why does sauerkraut upset my stomach? ›
However, some people might experience severe side effects after consuming fermented foods. The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.
What is fermentative diarrhea? ›
Diarrhea "with" bacterial fermentation is characterized by acidic liquid stools containing high amounts of organic acids. Disaccharide malabsorption is the main cause. The mechanism of diarrhea is osmotic, and colonic fermentations reduce diarrhea.
