What is the sauerkraut diet—and is it a healthy way to lose weight?

Sauerkraut is suddenly everywhere in an unexpected place: Washington, D.C. A fermented-food diet has been making headlines in political circles, drawing attention for both its distinctive aroma and the weight loss results some followers claim to have experienced.

At the center of the trend is sauerkraut, fermented shredded cabbage that’s long been popular as a condiment and side dish. Similar to other fermented foods, like kimchi, pickles, and kombucha, it’s associated with potential digestive and gut-health benefits. It’s also low in calories, which has led some people to wonder whether it could help with weight loss.

But the so-called sauerkraut diet is about more than cabbage. Reports suggest followers also emphasize grass-fed meat and other whole foods while cutting back on alcohol, added sugar, and highly processed foods—changes that may have as much to do with the reported results as the sauerkraut itself.

So what’s actually behind the trend, and is sauerkraut itself doing anything special? We dug into the research on fermented cabbage, weight loss, and gut health, and asked Dr. Karen Mann, MD, Noom’s Medical Director, what the trend gets right—and where the claims get ahead of the evidence.

What is the sauerkraut diet?

There’s no official “sauerkraut diet” with a rulebook or 30-day plan, but it has become one of the buzziest eating trends in Washington in recent months. According to reporting, several senior political figures have reportedly adopted an eating pattern centered around fermented foods like sauerkraut and kimchi.

The approach is said to have been developed by longevity-focused physician Dr. Sean O’Mara, MD. Beyond fermented foods, followers reportedly emphasize grass-fed meat while cutting back on alcohol, added sugar, and highly processed foods. Some participants have reported losing weight and seeing improvements in health markers.

Does the sauerkraut diet work? 

If someone loses weight on the sauerkraut diet, it’s difficult to know how much of that result comes from the sauerkraut itself versus the broader dietary changes that often accompany it. 

Sauerkraut itself is low in calories and can be part of a healthy eating pattern, but there isn’t strong evidence that eating fermented cabbage directly causes weight loss. At the same time, several of the other habits associated with the diet—particularly reducing alcohol, added sugar, and highly processed foods—are already linked to lower calorie intake and better weight management. “Sauerkraut fits right into what we see across ancestral diets worldwide — every culture has some version of fermented food, and it’s usually part of a broader pattern of eating whole, minimally processed foods. When you pair that with reducing sugar and ultra-processed foods, even red meat can be part of a healthy diet.” 

Red meat can be part of a healthy diet, according to Dr. Mann. “If you’re going to eat red meat, grass-fed is worth considering — not just nutritionally, but because it reflects how cattle are meant to live, grazing on their natural diet. That’s a more sustainable and humane way to source it, and the quality tends to be better.”

What’s in sauerkraut: Health benefits and nutrition facts

Sauerkraut is made from finely shredded cabbage that has been salted and left to ferment. During fermentation, naturally occurring bacteria convert some of the cabbage’s sugars into lactic acid, giving sauerkraut its signature tangy flavor and helping preserve it for long periods.

From a weight-loss perspective, one of sauerkraut’s biggest advantages is that it’s very low in calories. A half-cup serving contains just 20 to 25 calories while providing some fiber, which can help add volume and flavor to meals without contributing many calories.

Sauerkraut also provides nutrients including vitamin C, vitamin K, and small amounts of B vitamins and minerals such as iron, potassium, and manganese. Fermentation may also make some nutrients easier for the body to absorb, though researchers are still studying the full effects of fermented foods on health.

One thing to keep in mind is sodium.

“Because sauerkraut is preserved in a salt brine, even a small serving can pack a few hundred milligrams of sodium,” says Dr. Mann. “That’s something worth factoring in if you’re watching your intake, especially if you’re eating it daily.”

Sauerkraut nutrition information (about ½ cup serving)

Nutrient	Amount
Calories	20–25
Carbohydrates	4–5 g
Fiber	2–3 g
Sugar	2 g
Protein	1 g
Fat	0 g
Sodium	450–550 mg
Vitamin C	10–15% RDA
Vitamin K	20–25% RDA
Iron	5% RDA

Why sauerkraut can be healthy addition to a weight loss plan

Sauerkraut has a few qualities that make it a reasonable addition to a weight loss plan, though the evidence doesn’t suggest it causes weight loss on its own. At about 20 to 25 calories per half-cup serving, it’s a low-calorie way to add flavor, texture, and a small amount of fiber to meals. That can help make meals more satisfying without adding many calories.

Some people are also interested in sauerkraut because it’s a fermented food. Refrigerated, unpasteurized varieties contain live bacterial cultures, and researchers are continuing to study how fermented foods may influence digestion, gut health, and weight regulation. But there isn’t strong evidence showing that eating sauerkraut directly leads to meaningful weight loss.

“Sauerkraut can be a useful, low-calorie addition to a weight-conscious eating pattern, but it’s not going to cause weight loss on its own, without other changes to diet and exercise,” says Dr. Mann.

Sauerkraut also provides nutrients like vitamin C and vitamin K, along with plant compounds naturally found in cabbage. While those nutrients can contribute to overall health, they’re probably not the reason someone loses weight on a sauerkraut-focused eating plan.

The more likely explanation is that people who follow the so-called sauerkraut diet are often making broader dietary changes at the same time, such as eating more whole foods and cutting back on alcohol, added sugar, and other highly processed foods. Those changes are much more strongly linked to weight loss than sauerkraut itself.

Is sauerkraut safe?

For most people, enjoying a few tablespoons of sauerkraut each day is unlikely to cause problems. But there are a few things to keep in mind before making it a daily habit:

• Sodium. Because sauerkraut is fermented in a salt brine, even a small serving can be relatively high in sodium. A half-cup serving may contain several hundred milligrams, which can add up quickly if you’re eating it multiple times a day. If you’re managing high blood pressure or monitoring your sodium intake, check labels and keep portions reasonable.
• Digestive discomfort. Sauerkraut contains fiber and fermentation byproducts that some people may find difficult to tolerate, especially if they’re not used to eating fermented foods. Larger servings may cause bloating, gas, diarrhea, or other digestive symptoms. Starting with a small amount and gradually increasing your intake can help you gauge your tolerance.
• Histamine content. Sauerkraut naturally contains histamine, and levels can vary depending on how it’s made and stored. People with histamine intolerance may experience symptoms such as headaches, flushing, congestion, or digestive upset. People taking monoamine oxidase inhibitors (MAOIs), a class of medications used to treat certain mental health conditions, should speak with their healthcare provider before regularly consuming high-histamine foods like sauerkraut.

Frequently asked questions about the sauerkraut diet

Is eating sauerkraut good for weight loss?

Sauerkraut can be a helpful addition to a lower calorie plan because it’s low in calories and adds fiber, flavor, and crunch to meals. But there isn’t strong direct research showing that sauerkraut itself causes weight loss. It works best as one piece of an overall balanced eating pattern and there’s no need to overdo it.

What does eating sauerkraut first thing in the morning do?

Some people eat a spoonful of sauerkraut in the morning as a digestive ritual, with the idea that it kick-starts digestion or delivers probiotics on an empty stomach. There isn’t specific research on morning timing, but if your sauerkraut contains live and active cultures, eating it any time of day—including in the morning—can contribute to your intake of beneficial bacteria and fiber.

What happens if you eat a spoonful of sauerkraut every day?

For most people, a daily spoonful or two of sauerkraut is low-risk and adds a small amount of fiber, vitamin C, vitamin K, and (if it’s unpasteurized) beneficial bacteria to your diet. Some people report better digestion and less constipation with regular small amounts. The main things to watch for are sodium intake over time and digestive discomfort if you increase the amount too quickly.

The bottom line: You don’t need to overdo sauerkraut to get its benefits  

The so-called sauerkraut diet isn’t really about sauerkraut alone. The eating pattern associated with the trend also emphasizes cutting back on added sugar and alcohol while prioritizing whole foods, including fermented vegetables and grass-fed meat. Some of those changes—particularly reducing sugary foods and alcohol—can make it easier to lower calorie intake and improve overall diet quality, which may support weight loss and better health over time.

Sauerkraut can certainly be part of that picture. It’s low in calories, contains fiber and nutrients, and may offer digestive benefits, especially if you choose a refrigerated variety with live and active cultures. But it’s best viewed as a flavorful addition to a healthy diet rather than the reason a person loses weight.

If you enjoy it, a spoonful or two alongside vegetables, whole grains, lean proteins, or other nutrient-dense foods can be an easy way to add variety to meals. Just keep an eye on the sodium, and remember that lasting weight loss is typically driven by sustainable habits and an overall eating pattern—not any single food, fermented or otherwise..

“This one food isn’t going to replace the basics of weight loss,” reminds Dr. Mann. “But as a swap for higher-calorie condiments, or a way to add some tang and crunch to your plate, sauerkraut is a reasonable, low-risk choice for most people.”

One ingredient rarely makes or breaks a health goal. Building sustainable habits—how you eat, how much, and how consistently—tends to matter more than any single food. Programs like Noom focus on that kind of behavior change, helping you build routines that last well beyond the latest fermented-food trend.