The name “sauerkraut” has a more dramatic sound than what it is. Nobody is going to order sauerkraut at a fancy cafe or in an artsy documentary while the music plays. So, let’s keep this less dramatic for just a moment.
Sauerkraut is just cabbage that has been cured in salt and then weighed down until it has been fermented long enough to create a natural probiotic food. Just cabbage that has decided it’s going to be more than just a vegetable; but it has become a fermented food which most people will consider to be good for the gut.
So naturally, once people hear it’s “fermented” and “good for gut health,” the next question pops up:
Is sauerkraut good for your kidneys?
Short answer: Sometimes, for some people.
Long answer: Pull up a chair — we’re about to break it down calmly, clearly, and without turning this into a medical thriller.
What Is Sauerkraut?
Sauerkraut is a fermented product of the cabbage, produced via an easy-to-do method of making fermented cabbage with the assistance of salt and naturally occurring bacteria that break down the cabbage and form beneficial microorganisms (probiotics) that improve digestion and help cleanse the intestines. During the fermentation process, the probiotics (and acids) impart the distinctive sour taste of sauerkraut and allow for long-term storage (a long shelf life) with no preservatives, additives, etc.
From a nutrition point of view, sauerkraut is rich in fiber, many of the vitamins you get from food (C & K), and is full of healthy bacteria. Low in calories and containing no added sugar, sauerkraut appears to be an ideal food to include for overall wellness. However, in addition to considering the nutrient content of food products, your kidneys will also consider the sodium content of the food product, and that is where this becomes a different discussion.
Is Sauerkraut Good for Your Kidneys? The Honest Answer
The honest answer to “Is sauerkraut good for your kidneys?” is:
It depends on your kidney health and how much you eat.
Sauerkraut has qualities that may support overall health, but it also has one major downside for kidneys — sodium.
That doesn’t make it “bad.” It just means it needs context.
Is Sauerkraut Kidney-Friendly?
Firstly, sauerkraut does have some kidney-friendly qualities. It’s made from cabbage, which is naturally low in calories and contains fiber and beneficial probiotics. These probiotics support gut health, and a healthier gut can indirectly help overall metabolic balance, which is good news for the kidneys—especially in people without existing kidney disease.
Secondly, the biggest concern with sauerkraut is its high sodium content. Salt is essential for fermentation, but too much sodium can raise blood pressure and cause fluid retention. Since the kidneys are responsible for regulating sodium and fluids, high-sodium foods can place extra strain on them, particularly for people with kidney issues.
Thirdly, whether sauerkraut is kidney-friendly really depends on the individual. For people with healthy kidneys, small portions eaten occasionally are usually fine. For those with chronic kidney disease, sauerkraut is best limited or avoided unless a healthcare provider or renal dietitian says otherwise. Moderation and portion control make all the difference.
Potential Benefits of Sauerkraut for Kidney Health
Let’s begin with some of the positive aspects — there are a lot more than you might think.
Probiotics and the Gut–Kidney Connection
Sauerkraut contains many probiotics that contribute to good gut health, which in turn can contribute to lower levels of inflammation and improved metabolic balance, ultimately contributing to good kidney health.
Researchers have termed the relationship between the gut and the kidneys the gut–kidney axis, meaning whatever goes on in your digestive system could potentially alter the function of your kidneys.
Support for Recovery of Digestion
By improving your digestion, you could also be able to experience the following improvements:
- Reduced amounts of toxins stored in your body
- Increased amount of nutrients absorbed into your body
- Decreased amount of the overall work that your body needs to do
The kidneys cannot be “fixed” by digestion, but going through a healthy digestive process can help improve your overall level of wellness and the kidneys like to work together to create that wellness.
Nutrients Without Added Sugars
Sauerkraut, unlike most processed foods, is very low in added sugars. It also provides a large amount of beneficial plant compounds for those of you who are consuming it for nutritional purposes. In this way, the inclusion of sauerkraut provides a great overall contribution to your health and well-being.
Is Sauerkraut Good for CKD?
Many people that suffer from chronic kidney disease (CKD) do not use sauerkraut as part of their daily diet. With CKD, the kidney’s ability to regulate sodium and fluid is impaired – therefore, consuming foods that are too high in sodium can lead to problems such as swelling, elevated blood pressure, and eventually to increased damage to the kidneys.
For those persons in the early stages of CKD, a very small amount of sauerkraut consumed occasionally should not present a problem; however, one’s overall dietary sodium intake should be very low throughout their total diet. As an individual progresses to the advanced stages of CKD, sauerkraut will usually be restricted or avoided entirely. Although the use of probiotics is beneficial, it does not overcome the potential negative consequence associated with an excess intake of sodium when an individual has CKD.
Tips to Make Sauerkraut More Kidney-Friendly
If you love sauerkraut, but want to eat sauerkraut responsibly here are some kidney-friendly options:
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Choose low sodium options when available.
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Rinse the sauerkraut with water. This will help take a lot of the sodium out of it.
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Stick to small portions (think condiment, not side dish)
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Portion control is a must! The best way to think of it is as a condiment and not a side item.
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Do not pair sauerkraut in the same meal with other salty foods.
Is Sauerkraut Bad for Your Kidneys?
In terms of kidney health, sauerkraut is neither good nor bad.
Healthy Kidneys:
- When consuming sauerkraut, moderation is possible.
Kidney Disease:
- Recipe will require modification or planning.
Therefore, your refrigerator will not contain sauerkraut.
So… Should You Eat Sauerkraut for Kidney Health?
Sauerkraut availability depends on your individual kidney health. Therefore, if you have healthy kidneys, you may eat sauerkraut occasionally and in moderation; otherwise, as a dietary condiment.
While sauerkraut isn’t harmful by default; it may not be a superfood for healthy kidneys. Sauerkraut is fermented cabbage that has both pros and cons. Therefore, when considering food/drink/performance, moderation and personalization will be more significant than rigid guidelines.
Conclusion
While the probiotic properties and nutritional benefits associated with eating sauerkraut are well-established, the presence of sodium causes us to have a different perspective regarding whether or not this food contributes positively, or negatively, to one’s overall health – namely, kidney health. For people who are not suffering from any form of chronic kidney disease (CKD), small quantities of sauerkraut can generally be included in their diet as long as they are consuming a balanced diet. However; for those with chronic kidney disease, great care must be taken when deciding how much to eat because portion size becomes more important than the actual food itself.
So, the question becomes; do we need to fear or idolize sauerkraut? The short answer is neither; rather, we should seek to learn, understand, and appreciate sauerkraut in a way that is compatible with our kidneys.
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