Fermented foods like sauerkraut have made a major comeback in the world of gut health. But when you're standing in the grocery store aisle wondering whether your jar of sauerkraut is actually good for your microbiome, it's not always clear. Let's break down how to know if your sauerkraut still contains live probiotics—and what lactic acid really does in the fermentation process.

What Is Lactic Acid Doing in Your Sauerkraut?

Lactic acid is a natural byproduct of traditional fermentation. When cabbage ferments, beneficial bacteria—mainly Lactobacillus species—consume the cabbage’s sugars and produce lactic acid. This serves three important purposes:

• Preservation: Lactic acid lowers the pH, preventing harmful bacteria from growing and keeping the sauerkraut shelf-stable (or fridge-stable, in raw forms).
• Flavor: It gives sauerkraut its signature tangy, sour flavor.
• Health (if unpasteurized): In raw sauerkraut, lactic acid signals an active fermentation process, meaning the kraut contains live probiotics that support digestion and gut health.

However, in some commercial jars, lactic acid may be added artificially—especially in non-fermented, vinegar-based versions—so it’s worth reading the label.

Does Store-Bought Sauerkraut Still Contain Probiotics?

The short answer: only if it's raw, refrigerated, and unpasteurized. Here's how to tell:

1. Raw & Unpasteurized (Usually Refrigerated)

• Yes, these contain live probiotic bacteria.
• Look for keywords like “raw,” “unpasteurized,” or “contains live cultures.”
• These versions are typically sold in the refrigerated section.
• Example: Wildbrine is a great probiotic-rich brand, using natural fermentation and no vinegar.

2. Shelf-Stable (Aisle with Pickles or Canned Goods)

• Usually pasteurized, which kills live bacteria.
• Often contains added vinegar or lactic acid to mimic the fermented flavor.
• No probiotic benefits, though still may contain fiber and nutrients.

So, if gut health is your goal, always opt for a refrigerated, raw sauerkraut and avoid anything labeled “pasteurized.”

What About Sprouts Organic Sauerkraut?

Sprouts’ store-brand organic sauerkraut is often stocked in a 32 oz jar for a competitive price. However, whether or not it contains probiotics depends on:

• If it’s found in the refrigerated section, there’s a good chance it’s unpasteurized and contains live cultures.
• If it’s on a shelf (non-refrigerated), it’s likely been pasteurized, meaning no live probiotics remain.

To be sure, check the label for words like “raw,” “unpasteurized,” or “live cultures,” or ask staff for details.

Final Tips for Choosing Probiotic Sauerkraut

• Stick with refrigerated brands labeled “raw” or “unpasteurized.”
• Avoid vinegar-based krauts if you're looking for probiotic benefits.
• Eat it cold or at room temperature—heating it will kill the good bacteria.
• Start with small servings (1–2 tablespoons) and increase slowly as your gut adjusts.