The Secret in a Glass: Why You Might Want to Start Your Morning with Sauerkraut Juice

It costs almost nothing, it is probably already sitting in your fridge, and generations of grandmothers swore by it. The cloudy, tangy liquid left at the bottom of a jar of sauerkraut is one of the most underrated drinks in the kitchen. Most people pour it down the sink. Those who know better drink it.

The sailor who trusted sauerkraut

One of the most famous fans of fermented cabbage was the British explorer Captain James Cook. On his long 18th-century voyages across the Pacific, he took large barrels of sauerkraut on board and insisted that his crew eat it regularly. At a time when scurvy (a disease caused by a lack of vitamin C) killed many sailors on long journeys, Cook's crews were noticeably healthier than was usual for that era. Historians credit a combination of factors, but the humble barrel of fermented cabbage has become part of the legend.

The habit is still alive in many Central European homes today. One of our readers describes it like this: "My grandmother kept a jug of sauerkraut juice in the pantry all winter. Every morning she drank half a glass before breakfast and said it 'woke up her stomach.' I laughed at her for years. Now I am the one drinking it, and I have to admit that my digestion feels calmer and more regular when I do."

Sauerkraut juice naturally contains a range of vitamins and minerals. That is why people often say that a single cup gives the body a pleasant boost of vitamins, antioxidants, probiotics, mineral salts, yeasts and enzymes. If there were a list of the most traditional healthy drinks, sauerkraut juice would very likely be near the top.

What is actually in sauerkraut juice?

Sauerkraut is made by fermenting shredded cabbage with salt. During this process, naturally occurring lactic acid bacteria convert the sugars in cabbage into lactic acid, which gives sauerkraut its sour taste and preserves it. Cabbage itself is a good source of vitamin C and vitamin K. Healthline's overview of cabbage nutrition notes that green cabbage provides a meaningful share of daily vitamin C needs, with red cabbage providing even more.

An important detail is that not every sauerkraut juice contains live bacteria. As Harvard Health Publishing explains, only naturally fermented products that have not been heat-treated keep their live cultures. Many shelf-stable products are pasteurized or made with vinegar, which means the probiotic bacteria are gone. If you want the "living" version, look for raw, unpasteurized sauerkraut in the refrigerated section, or make your own at home.

What are the 3 most popular benefits of sauerkraut juice?

1. The morning after

A hangover is not a disease. It is more a state of mind and body after a long night. In many Eastern and Central European countries, a glass of sauerkraut or pickle brine is the classic folk remedy for the morning after. There is a reasonable explanation for why it may feel refreshing: alcohol makes the body lose fluids and minerals, and salty brine provides both liquid and sodium. Cabbage has been associated with hangover relief since Roman times, as the Farmers' Almanac notes in its review of cabbage traditions.

To be honest, there is no scientific proof that sauerkraut juice "cures" a hangover. Many people find a small glass helps them feel more like themselves. The most effective approach is still the simplest: drink in moderation, alternate alcoholic drinks with water, and get some rest.

2. Support for digestion

Many people who drink a small cup of sauerkraut juice in the morning report that their digestion feels more regular and that they feel lighter. Swiss health insurer CSS lists sauerkraut juice among traditional home remedies for occasional constipation and suggests half a glass in the morning.

Science is also taking fermented foods more seriously. In a well-known clinical trial by researchers at Stanford School of Medicine, healthy adults who ate more fermented foods, including fermented vegetables and vegetable brine drinks, showed greater diversity of gut microbes and lower levels of several inflammatory markers. A review published in the scientific literature (available via PubMed Central) similarly links regular intake of fermented products such as sauerkraut, kimchi, yogurt and kefir with favorable changes in the gut microbiota. More research is still needed, but the direction is encouraging.

In folk tradition, people drink sauerkraut juice for about a week every three months, or at the change of seasons, as a kind of gentle "spring cleaning" for the gut. The idea behind it is simple and sensible: a well-functioning gut is better able to absorb vitamins and minerals from the food we eat. If you are interested in how fermented foods and traditional food preparation can support a sensitive gut, read One Bite of Bread Could Be Crossing a Line Your Gut Won't Forgive. If your main concern is a heavy, puffy feeling, you may also find helpful tips in Get Rid of Bloating and Excess Water.

3. A friend to your heart and circulation

Traditional wisdom says that sauerkraut juice is especially suitable for people with low blood pressure. The reason is probably simple: the juice contains salt, and salt can help raise blood pressure slightly. In folk medicine, it is also said to support circulation and the elasticity of blood vessels. Cabbage does contain vitamin C, potassium and plant compounds with antioxidant properties, all of which play a role in a heart-friendly diet. However, it is best to think of sauerkraut juice as one small part of a balanced diet rather than as a treatment.

An important note: because sauerkraut juice can be quite salty, people with high blood pressure, heart or kidney conditions, or those on a low-sodium diet should talk to their doctor before drinking it regularly. The same applies if you take medications that may interact with fermented foods.

How to enjoy sauerkraut juice

Start small. If you are not used to fermented foods, a few tablespoons a day is enough at first, because a sudden large amount can cause gas or bloating. You can then gradually increase to half a cup or a small glass. Many people drink it in the morning, but there is no strict rule. If you have a sensitive stomach, it may be gentler to drink it with or after a light meal. For more about what works well and what can irritate an empty stomach, see Why is it dangerous to eat these foods for breakfast.

If the taste is too strong for you, try these ideas:

• Dilute it with a little water or tomato juice.


• Add a squeeze of lemon and a pinch of black pepper.


• Mix a tablespoon into a fruit or vegetable smoothie, as suggested in this sauerkraut juice smoothie recipe from Simple Green Smoothies.


• Use it as a tangy base for salad dressings instead of vinegar.

Keep in mind that heat destroys live bacteria, so if you want the probiotic benefit, do not cook the juice. Using everyday foods in the right way makes a real difference, a topic we cover in Foods We Use Incorrectly.

The bottom line

Sauerkraut juice is not a miracle cure, but it is a nourishing, traditional drink with a long history. It naturally contains vitamin C and, when unpasteurized, live lactic acid bacteria. Many people enjoy it as part of their morning routine. From Captain Cook's barrels to grandmother's pantry jug, fermented cabbage has earned its place on the table. Choose a raw, naturally fermented product, start with small amounts, watch your salt intake, and enjoy this simple secret in a glass.