If the word sauerkraut still makes you think of hot dogs at baseball games, it might be time to give this tangy topper a new title: gut health hero.

According to a recent study from UC Davis, sauerkraut, whether you make it yourself or grab a jar off the grocery store shelf, is more than just a punchy condiment. It turns out it’s packed with potential for improving your gut health and reducing inflammation in your digestive tract.

Let’s dig into why your gut might just be craving a little fermented flair.

The Sauerkraut Study That’s Turning Heads

Researchers at UC Davis put sauerkraut to the test and found that both homemade and commercial varieties helped protect intestinal cells from inflammation. This is a big deal, because chronic inflammation in the gut is linked to everything from digestive discomfort to more serious conditions like irritable bowel syndrome (IBS) and even autoimmune issues.

Using lab-grown intestinal cells, scientists introduced inflammatory compounds (think: the stuff that contributes to gut issues) and then added juice from both types of sauerkraut. The result? A significant reduction in markers of inflammation.

In plain English: sauerkraut helped calm things down in the gut.

What Makes Fermented Foods So Powerful?

Fermented foods like sauerkraut are rich in probiotics, those friendly bacteria that help keep your digestive system balanced. But what’s really interesting about this study is that even without live bacteria, sauerkraut juice (a.k.a. the brine) still had an anti-inflammatory effect. This suggests that other compounds in fermented foods—such as organic acids, antioxidants, and possibly even plant-derived nutrients—are doing their part, too.

So even if you’re not big on probiotics or aren’t sure they’ll survive your stomach acid, fermented foods still bring something good to the table.

Store-Bought vs. Homemade: Which Is Better?

Good news: you don’t need to become a fermentation guru to reap the benefits. The study showed that both homemade and store-bought sauerkraut were effective in reducing inflammation. Just be sure to check the label if you’re going with the store-bought kind—look for “raw,” “unpasteurized,” or “contains live cultures” to get the most benefit.

Avoid brands that are shelf-stable and pasteurized, as the heat can kill off the good bacteria. And skip the ones loaded with preservatives or artificial flavors. The fewer the ingredients, the better!

Easy Ways to Add Sauerkraut to Your Diet

If you’re not already eating fermented foods on the regular, sauerkraut is an easy place to start. Here are a few simple ways to sneak it into your meals:

• Top your avocado toast with a spoonful for a tangy twist.
• Add it to grain bowls for a punch of flavor and gut-friendly goodness.
• Serve it with eggs for a savory, probiotic-rich breakfast.
• Use it as a side dish with meats or roasted veggies.

And yes, you can still enjoy it on your hot dog—maybe opt for one with clean ingredients while you’re at it.

Bottom Line

Fermented foods aren’t just a foodie trend—they’re science-backed support for your gut. Thanks to new research from UC Davis, we now know that sauerkraut, whether homemade or store-bought, can help calm gut inflammation and support overall digestive health.

So, if your stomach’s been feeling off or you want to boost your wellness from the inside out, a forkful of fermented cabbage might be just what the doctor (or dietitian) ordered. For more info on gut-friendly foods, head to our blog page. Interested in adding some targeted digestive health formulas to your supplement routine? We are here to offer targeted solutions. Contact us seven days a week at support@zenwise.com or (800) 940-2972, Monday through Friday, from 9 a.m. to 5 p.m.