Sauerkraut: Why This Fermented Vegan Food Should Be in Everyone’s Fridge

Is sauerkraut really healthy for you? Or is the tangy, crunchy cabbage dish nothing more than a veggie-dog topping? Keep reading to find out how sauerkraut can supercharge your health—and why it’s a brilliant addition to anyone’s plate.

What Is Sauerkraut Made of?

All you need to make delicious, gut-healthy sauerkraut is cabbage, salt, sometimes a little water, and time. The tangy, sour flavor of sauerkraut is achieved through fermentation, so the cabbage and salt mixture is left partially sealed at room temperature for days to weeks. During fermentation, healthy bacteria eat the sugars in the cabbage and turn it into lactic acid, which acts as a preservative and creates a bright, acidic flavor. Sauerkraut is naturally vegan—and it’s an excellent way to add probiotics and a funky, sour kick to your meals.

Is Sauerkraut Healthy for You?

Thanks to this natural fermentation process, sauerkraut becomes a powerhouse of probiotics—friendly bacteria that help support a healthy gut microbiome. A healthy gut aids digestion and is linked to a stronger immune system, better mental health, and even lower inflammation levels.

Sauerkraut is also packed with fiber, vitamin C, vitamin K, and iron—all essential for maintaining good health.

How Often Should You Eat Sauerkraut?

You don’t need to eat a mountain of sauerkraut every day to get its benefits. Just a few forkfuls every few days can help support your gut health. Listen to your body, though—if you’re new to fermented foods, start slowly to let your digestive system adjust.

What’s the Best Way to Eat Sauerkraut? With Any Vegan Food!

There are endless delicious ways to enjoy sauerkraut, including:

• Piled on a veggie hotdog or bratwurst.
• In delicious vegan sandwiches and wraps for a tangy crunch.
• On top of your avocado toast.
• Mix it into salads or grain bowls.
• Eat it straight from the jar!

Take Action for Your Health and Animals

Adding sauerkraut to your meals is an easy, tasty way to support your health without harming animals. Every time we choose vegan foods and encourage those around us to do the same, we’re saying “No” to industries that treat animals like things instead of individuals who want to live. Join PETA’s 3-week vegan challenge and explore more gut-friendly, animal-friendly foods!

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