Is sauerkraut okay in pregnancy?

Eating sauerkraut during pregnancy is generally considered safe and healthy in moderation, as it provides probiotics and nutrients that can benefit both mom and baby. However, there are a few things pregnant women should keep in mind when adding sauerkraut to their diet.

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Quick Answers

Here are quick answers to some common questions about eating sauerkraut during pregnancy:

Sauerkraut is a good source of probiotics, which can help promote a healthy gut and immune system.

The fiber in sauerkraut may help relieve constipation, a common pregnancy discomfort.
Sauerkraut provides vitamin C, iron, and folate – all important nutrients during pregnancy.
As with any fermented food, opt for refrigerated, fresh sauerkraut rather than shelf-stable varieties to get the most probiotics.

Eat sauerkraut in moderation, around 1/2 – 1 cup per day, and avoid excessive gas or bloating.
Unless you have an allergy, sauerkraut is considered safe to eat during pregnancy.
Rinsing sauerkraut can reduce some of the sodium content.

Raw sauerkraut provides more probiotics than cooked; cooking can destroy some beneficial bacteria.

Probiotics in Sauerkraut Can Promote Gut and Immune Health

One of the biggest benefits of eating sauerkraut during pregnancy is that it contains natural probiotics, or beneficial bacteria. The fermentation process that sauerkraut goes through promotes the growth of probiotic strains like Lactobacillus.

Getting enough probiotics from foods like sauerkraut, yogurt, and kefir can help populate your gut microbiome with healthy bacteria. This becomes especially important during pregnancy, when changes to your digestion and immune system may make you more vulnerable to imbalance or infection.

Research suggests probiotics during pregnancy can:

Reduce the risk of complications like gestational diabetes, preeclampsia, vaginal infections, and allergies.
Decrease nausea and vomiting.

Prevent intestinal issues like constipation and diarrhea.
Improve the immune system and reduce illness.
Help defend against harmful bacteria like listeria.

Play a role in preventing preterm birth.

The healthy bacteria in sauerkraut can also help promote the proper absorption of nutrients and digestion. This ensures you and baby reap the full benefits from the foods you eat.

Sauerkraut Provides Fiber to Relieve Constipation

Constipation is very common during pregnancy due to hormonal changes slowing down your digestive system. The fiber found in sauerkraut can help get things moving again.

A 1/2 cup serving of sauerkraut contains around 1.6 grams of dietary fiber. While not a huge amount, each gram counts towards your recommended 25-30 grams per day target.

Fiber acts as a natural laxative by adding bulk and moisture to stools. The combination of soluble and insoluble fiber in sauerkraut gently sweeps out your digestive tract.

Eating sauerkraut as part of an overall high-fiber diet, along with plenty of fluids and exercise, can help prevent and relieve pregnancy-related constipation. Its probiotics also promote regularity.

Sauerkraut is a Source of Key Nutrients for Pregnancy

In addition to its probiotics and fiber, sauerkraut contains several vitamins and minerals that are important for mom and baby during pregnancy. These include:

Vitamin C: supports immune function, promotes collagen growth for skin/tissue development, and aids iron absorption. 1/2 cup sauerkraut provides over 50% of your daily vitamin C needs.
Iron: prevents anemia and aids in blood volume expansion and development of baby’s blood supply. Sauerkraut provides a small amount of iron.

Folate: vital for proper neural tube development in baby early in pregnancy. Sauerkraut is not a rich folate source but provides around 3% of your daily needs per 1/2 cup.
Vitamin K: important for healthy blood clotting and bone development. Sauerkraut is a decent source, with about 24% of your daily needs.
Magnesium: eases constipation, leg cramps, and muscle tension caused by pregnancy. Sauerkraut provides a small amount.

While sauerkraut alone won’t meet all your nutritional needs, incorporating it into a balanced pregnancy diet can help provide beneficial vitamins, minerals, and antioxidants for you and your growing baby.

Opt for Refrigerated, Fresh Sauerkraut with Live Cultures

To get the most probiotics and nutrients from your sauerkraut, choose refrigerated varieties over shelf-stable kinds. This helps ensure the sauerkraut contains live and active cultures.

Also check the label for words like “unpasteurized” and “raw.” Pasteurization and heating destroy most of the beneficial bacteria responsible for sauerkraut’s health effects.

Refrigerated sauerkraut found in the produce section tends to be fresher and less processed than jars kept at room temperature. You can find popular brands like Bubbies, Farmhouse Culture, and Real Pickles in most grocery stores.

Avoid pasteurized, shelf-stable sauerkraut in cans or pouches, as the heating process kills off most probiotics. If you do use shelf-stable kinds, make sure to read the label to check for live and active cultures.

Eat Sauerkraut in Moderation, Around 1/2 to 1 Cup Daily

When eating sauerkraut during pregnancy, moderation is key. Consuming too much at once can lead to unpleasant side effects like bloating, gas, and diarrhea.

Start with around 1-3 tablespoons of sauerkraut per day with meals. Slowly work your way up to 1/2 to 1 cup per day, splitting it into multiple servings.

Pay attention to how your body reacts. If you experience digestive upset, cut back on your portion sizes or frequency.

Also, make sure to drink plenty of fluids when eating sauerkraut and other fermented foods. This will help flush out excess sodium and prevent dehydration, constipation, and other issues.

Rinsing Sauerkraut Can Reduce Sodium Intake

One potential downside of sauerkraut is its sodium content. A 1/2 cup serving contains around 630mg of sodium, which is over 25% of the recommended limit for pregnancy.

To reduce the sodium level, thoroughly rinse canned or jarred sauerkraut under cool water before eating. This can decrease the sodium content by 41-54%, according to some estimates.

You can also buy no-salt-added or low sodium varieties. Just make sure they still contain live cultures for probiotic benefits.

Even with rinsing, eat sauerkraut in moderation to limit sodium intake. Also aim to get sufficient potassium from foods like bananas, potatoes, yogurt and beans to balance things out.

Raw Sauerkraut Has More Probiotics Than Cooked

To get the maximum probiotics and health benefits from sauerkraut, eat it raw. Cooking sauerkraut for more than a couple minutes can destroy some of the good bacteria responsible for its positive effects.

That said, thoroughly cooking sauerkraut does make it safe for pregnancy by killing off any harmful bacteria. Just keep in mind this reduces the probiotic content.

Sauerkraut is quite tasty served cold, right out of the refrigerator. But if you want to heat it up, try quick-cooking methods like:

Tossing raw sauerkraut into a soup or stew at the end.
Sauteeing lightly for 1-2 minutes.

Adding it as a pizza or sandwich topping after baking.

This preserves more probiotics than longer, high-heat cooking methods like boiling, roasting, or grilling.

How to Add Sauerkraut to Your Pregnancy Diet

Here are some simple, tasty ways to enjoy sauerkraut during pregnancy:

On sandwiches: Pair it with sliced meat and melted cheese on toasted rye bread or a hoagie roll.
In tacos: Add some crunchy flavor to fish, chicken, beef, or bean tacos.
With sausages: Serve it alongside any kind of sausage, like bratwurst, kielbasa, or hot dogs.

As a side: Enjoy it as a flavorful accompaniment to hearty mains like roasts, chops, or ribs.
On eggs: Top your morning avocado toast or omelet with a dollop of sauerkraut.
With grains: Mix it into rice pilaf, farro, barley, or quinoa salads.

On pizza: Add some tangy flavor and crunch as a pizza topping.
In stews: Stir it into hearty bean, lentil, or vegetable stews and chilis.
As a snack: Munch on cold sauerkraut straight from the jar for a probiotic-packed snack.

Potential Side Effects and Safety

Sauerkraut eaten in moderation is considered very safe during pregnancy for most women. However, here are a few considerations:

Allergies: Those allergic or sensitive to cabbage or other cruciferous veggies may want to avoid it.
Medications: Sauerkraut may interact with certain drugs like blood thinners and lithium.

Histamine intolerance: Fermented foods like sauerkraut contain histamines, so those with sensitivities may react.
Digestive issues: Too much can cause gas, bloating, and diarrhea, especially early on as your body adjusts.
High blood pressure: Limit intake if you have hypertension, as sauerkraut is quite salty.

Food poisoning risk: Only eat commercially prepared sauerkraut to avoid harmful bacteria.

Of course, it’s always best to talk with your doctor about any dietary changes or concerns while pregnant.

The Bottom Line

Sauerkraut that is freshly prepared and refrigerated can be a healthy addition to your diet during pregnancy. The probiotics, fiber, and nutrients it provides come with many benefits for both you and baby.

Enjoy sauerkraut in moderation as part of a balanced diet for the optimal safety and nutrition during this special time. And always discuss your diet with your prenatal care provider to address any specific needs or concerns you may have.