sauerkraut
Vegetables
Is sauerkraut high in oxalates?
Is sauerkraut high or low in oxalates? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What sauerkraut contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where sauerkraut fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about sauerkraut
Sauerkraut is the clearest example of the gut-health paradox: a food promoted for the microbiome that is actually very high in histamine. Fermenting the cabbage generates histamine and tyramine, and aging it also concentrates salicylates and free glutamate, so sauerkraut can trigger flushing, headache or gut upset in sensitive people. Unlike kimchi it has no chilli and no garlic, so if plain fermented cabbage still bothers you, the histamine, tyramine, salicylate and glutamate from the ferment itself are the likely reasons.
Watch for
- Very high in histamine from fermentation, a frequent cause of flushing, headaches and congestion despite the healthy-food reputation
- High in tyramine, which stacks with the histamine and matters on MAOI diets
- High in salicylates, so it can be a hidden trigger if you react to aspirin or salicylate-rich foods
- Fermentation raises free glutamate, another reason a small forkful can feel like a lot
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
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Get the AppFAQ
Is sauerkraut high in Oxalates?
Oxalates: low signal for most people.
Can I still eat sauerkraut if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check Histamine, Salicylates, and Glutamates next for a fuller picture.