Can Sauerkraut Give You Diarrhea?

Yes, sauerkraut can give you diarrhea, especially if you eat too much too fast or are not used to fermented foods. The main reasons are its high fiber content, natural probiotics, and the histamine it contains. For most people, this is temporary and not dangerous, but it can be uncomfortable.

Why Does Sauerkraut Cause Diarrhea in Some People?

The short answer is that sauerkraut is a potent food. It is fermented cabbage, which means it is packed with live bacteria (probiotics) and a lot of fiber. When you eat it, you are essentially introducing a flood of new microbes into your gut. Your digestive system may react by speeding things up, which leads to loose stools.

Think of it like this: your gut has its own ecosystem. When you suddenly add a large number of new bacteria, it can cause a temporary imbalance. This is sometimes called a “healing crisis” in natural health circles, but the more accurate term is a digestive adjustment. The bacteria produce gas and acids as they work, which can irritate the bowel lining and cause diarrhea.

The fiber in cabbage is also a factor. One cup of sauerkraut has about 4 grams of fiber. For someone not used to high-fiber foods, that amount can be enough to trigger loose stools. The combination of fiber and live bacteria is powerful, and your body needs time to adapt.

How Much Sauerkraut Is Too Much?

There is no universal number, but a good rule is to start small. The standard serving size is about two tablespoons (30 grams). That is roughly the size of a golf ball. Many people eat a full cup without issues, but that is a lot for a beginner.

Research on fermented foods suggests that starting with a teaspoon or tablespoon per day is wise. You can gradually increase over a few weeks. If you eat a half-cup or more on your first try, diarrhea is a real possibility. The bacteria in store-bought sauerkraut are alive and active, and they start working as soon as they hit your stomach.

A comparison of serving sizes and typical reactions:

These are estimates. Your personal tolerance depends on your current gut health, diet, and how often you eat fermented foods.

Does the Type of Sauerkraut Matter?

Yes, it matters a lot. Not all sauerkraut is the same. The key difference is between raw, unpasteurized sauerkraut and pasteurized, shelf-stable sauerkraut. Raw sauerkraut contains live probiotics. Pasteurized sauerkraut has been heat-treated, which kills the bacteria. Most jars on regular grocery store shelves are pasteurized.

If you eat pasteurized sauerkraut, you are unlikely to get diarrhea from the probiotics because they are dead. You might still react to the fiber or the salt content, but the bacterial load is not there. Raw sauerkraut is the type that causes digestive issues in people not used to it. It is usually found in the refrigerated section of health food stores or farmers markets.

Another factor is sodium. Sauerkraut is high in salt, with about 900 milligrams per cup. For some people, a high-salt meal can draw water into the intestines and cause loose stools. This is more likely if you are sensitive to salt or already have a condition like irritable bowel syndrome (IBS).

What Does Research on Sauerkraut and Digestion Show?

There is limited direct research on sauerkraut and diarrhea specifically. Most of what we know comes from studies on probiotics and fermented foods in general. A 2018 study published in the journal Nutrients found that fermented foods can cause temporary gastrointestinal symptoms like gas, bloating, and diarrhea in some people. The researchers called this “transient digestive upset” and noted it usually resolves within a few days.

Another study from the World Journal of Gastroenterology looked at people with IBS. It found that high-histamine foods, including fermented cabbage, triggered symptoms in about 30 percent of participants. Histamine is a compound that forms during fermentation. Some people cannot break it down efficiently, which leads to diarrhea, flushing, or headaches.

The CDC does not have a specific warning about sauerkraut causing diarrhea. However, the agency does caution that improperly fermented sauerkraut can harbor harmful bacteria like E. coli or Listeria. If you get diarrhea from homemade or poorly stored sauerkraut, it might be food poisoning, not a probiotic reaction. The difference is that food poisoning usually comes with fever, vomiting, or severe cramping.

Can Sauerkraut Give You Diarrhea If You Have a Health Condition?

Yes, certain conditions make you more likely to react. If you have IBS, Crohn’s disease, ulcerative colitis, or small intestinal bacterial overgrowth (SIBO), sauerkraut can trigger diarrhea. The high fiber and fermentable carbohydrates (FODMAPs) in cabbage are known irritants for these conditions. The Monash University FODMAP diet lists cabbage as high in fructans, which are a type of carbohydrate that ferments in the gut and causes gas and diarrhea in sensitive people.

People with histamine intolerance also need to be careful. Sauerkraut is one of the highest-histamine foods. If your body cannot break down histamine fast enough, you may experience diarrhea, skin flushing, or nasal congestion. This is not common, but it is real for a subset of the population.

If you have a weakened immune system, such as from chemotherapy or an organ transplant, raw sauerkraut carries a small risk of infection from live bacteria. In these cases, pasteurized sauerkraut is safer.

How to Eat Sauerkraut Without Getting Diarrhea

Start small. You do not need to eat a full serving. Begin with one teaspoon of raw sauerkraut per day for a week. If your digestion handles it fine, increase to one tablespoon. Wait another week before going higher. This slow approach lets your gut microbiome adjust without overwhelming it.

Eat sauerkraut with a meal, not on an empty stomach. The other foods in your meal buffer the effect. For example, adding a spoonful to a sandwich or rice bowl spreads out the fiber and bacteria. Drinking plenty of water also helps because fiber needs water to move through your system smoothly.

Choose pasteurized sauerkraut if you are sensitive to probiotics. It still tastes like sauerkraut and provides fiber and vitamins, but without the live bacteria. If you want the probiotic benefits but have a sensitive stomach, try other fermented foods like yogurt or kefir, which are generally milder.

• Start with one teaspoon of raw sauerkraut per day
• Increase by one teaspoon each week
• Always eat it with a meal
• Drink extra water on days you eat sauerkraut
• Choose pasteurized sauerkraut if probiotics bother you
• Stop if you get diarrhea and try again with a smaller amount later

If you get diarrhea that lasts more than three days, or if you have blood in your stool, fever, or severe pain, stop eating sauerkraut and see a doctor. That is not a normal adjustment reaction. It could be an infection or an intolerance that needs medical attention.