Why I think sauerkraut is underrated and eat it every day - and what an expert says about it

Sauerkraut: 5 good reasons why it is so healthy.

Even though this isn't about fruit , my latest dietary preference might still sound completely ridiculous to some: My current favorite snack is sauerkraut. I've been addicted to its crunchy, spicy flavor for weeks. If you're rolling your eyes now, I totally understand. After all, I feel the same way when celebrities tell me in an interview that water is their favorite drink. But sauerkraut? It's just so, so delicious.

A good friend introduced me to this idea. We regularly send each other pictures of our latest organic market finds via WhatsApp. A few months ago, I received a photo of sauerkraut. Already his second pot. The caption read: "I'm eating it every day right now." I was outraged to realize that this information had been communicated to me far too late – and fifteen minutes later, I was standing at the fresh produce counter myself. How many pots have I bought since then? I have no idea. A lot, anyway. Primarily because it tastes so good. But also because I've noticed that a few forkfuls a day are really good for me: I feel fitter, my stomach is flatter, and even my skin looks clearer.

5 reasons why I eat sauerkraut every day – and what a doctor says about it

Since I started eating a few spoonfuls of sauerkraut every day, I've noticed: My stomach is flatter , my skin is clearer, and I feel somehow fitter overall. But is this all just my imagination? I asked Dr. Anne Gürtler, a dermatologist and nutritionist from Munich , who confirmed that there's a scientific basis for this.

#1 Sauerkraut strengthens the intestinal flora

And thus the immune system. "Sauerkraut contains natural microorganisms that are created during production through fermentation," explains Dr. Gürtler . During this process, bacteria break down sugar, producing, among other things, lactic acid – the basis for probiotic cultures. These living bacteria support digestion. The prerequisite: You eat fresh, unheated sauerkraut. Because: "High temperatures kill the microorganisms," says the doctor.

#2 It has anti-inflammatory effects

A healthy gut microbiome can reduce chronic, silent inflammation in the body —many experts see this as a key to preventing modern lifestyle diseases. Fermented foods like sauerkraut help "build diversity in the gut. The more diverse the microbiome, the more protective it is," says Gürtler.

#3 Sauerkraut is good for the skin

"A healthy gut can also have a positive effect on the skin via the gut-skin axis," explains Dr. Gürtler. "Studies show that skin conditions such as acne or rosacea can be linked to inflammation and imbalances in the gut microbiome."

#4 Sauerkraut is amazingly rich in nutrients

Fresh sauerkraut contains a lot of vitamin C , which strengthens the immune system. It also contains plenty of vitamin K, important for blood clotting and bone health. Sauerkraut also provides B vitamins, which are more readily available through fermentation. They support, among other things, energy metabolism and the nervous system. This could explain why I've been feeling a bit fitter since I started eating sauerkraut regularly. Unfortunately, there are no concrete studies to prove this.

#5 It supports mental health

Psychological stress can take its toll on the gut—but conversely, a diseased gut can also negatively impact mental health. Similar to the gut-skin axis, there is also a connection between the gut and brain. A balanced microbiome can positively influence the production of neurotransmitters such as the happiness hormone serotonin. Initial studies even suggest that probiotic foods could help alleviate anxiety and depression. While research is still in its early stages, the connection between gut health and mental well-being is becoming increasingly clear.

Conclusion: Sauerkraut is not a miracle cure, but it is an amazingly effective food.

Eating sauerkraut regularly supports digestion, skin, the immune system, and general well-being. Just make sure it's raw, unpasteurized, and as fresh as possible. You can even make it yourself, just like kombucha and kefir . Dr. Gürtler recommends the Fermentation Handbook from Noma, which you can order here:

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