Should I Eat Sauerkraut On an Empty Stomach? Is It Okay to Eat Sauerkraut at Night?

Sauerkraut, a popular fermented cabbage dish, is known for its tangy flavor and potential health benefits. But when it comes to consuming sauerkraut, you may wonder about the best time to enjoy it for optimal digestion and overall well-being. In this article, we’ll explore whether it’s suitable to eat sauerkraut on an empty stomach and if it’s okay to have it at night.

The Benefits of Sauerkraut

Sauerkraut is a fermented food rich in probiotics, vitamins, and minerals. Probiotics are beneficial bacteria that support a healthy gut microbiome and aid in digestion. Consuming sauerkraut can potentially improve gut health, boost the immune system, and enhance nutrient absorption.

Eating Sauerkraut on an Empty Stomach

There is no hard and fast rule about eating sauerkraut on an empty stomach. While some people find it enjoyable and beneficial to consume sauerkraut before a meal, others prefer having it with or after their meals. The most important thing is to listen to your body and observe how it responds.

Eating sauerkraut on an empty stomach may offer certain advantages. When consumed before a meal, the probiotics present in sauerkraut can help prime your digestive system and aid in the breakdown and absorption of nutrients from the upcoming meal. Additionally, some individuals report feeling lighter and experiencing reduced bloating when they consume sauerkraut on an empty stomach.

However, it’s important to note that everyone’s digestive system is unique. Some individuals may find that consuming sauerkraut on an empty stomach leads to discomfort or an overly acidic sensation. In such cases, it may be more suitable to have sauerkraut with or after meals.

Eating Sauerkraut at Night

Enjoying sauerkraut at night is generally considered safe and can be a part of a healthy diet. However, there are a few factors to consider:

1. Personal Sensitivity: Some individuals may find that consuming sauerkraut closer to bedtime leads to digestive discomfort or disrupts their sleep. If you notice any adverse effects, it may be best to have sauerkraut earlier in the day.

2. Portion Size: Pay attention to the portion size of sauerkraut you consume at night. Large servings may be more challenging to digest, especially when eaten close to bedtime. Start with a smaller portion and assess how your body responds.

3. Acid Reflux or Heartburn: If you experience acid reflux or heartburn symptoms at night, it’s advisable to avoid consuming sauerkraut or any other acidic foods close to bedtime. These foods can potentially exacerbate these symptoms.


Sauerkraut is a nutritious food that can be enjoyed at different times of the day, depending on personal preference and digestive sensitivity. Whether you choose to eat sauerkraut on an empty stomach or at night, it’s important to pay attention to how your body reacts and make adjustments accordingly. Incorporating sauerkraut into your diet can contribute to a healthy gut microbiome and overall well-being. Remember to start with small portions, listen to your body, and enjoy sauerkraut in a way that suits you best.