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What does pickle juice do to your gut?

Pickle juice has become a popular sports drink in recent years. Athletes drink it to help prevent cramps and aid hydration. Some people also claim it provides digestive benefits. But what does the research say? Here’s a comprehensive look at how pickle juice affects your gut health.


Pickles are cucumbers that have been preserved in a solution of salt and water known as brine. The brine becomes loaded with the flavors, spices, and probiotics from the pickling process. Some athletes and health-conscious people have started drinking straight pickle juice for its purported benefits.

Proponents say it helps with:

  • Hydration
  • Cramps
  • Digestion

Below we analyze the evidence behind these claims and discuss how pickle juice affects gut bacteria, digestion, and overall health.

Pickle Juice Composition

First, let’s look at what makes up pickle juice:


The primary component of pickle juice is water. One cup contains about:

  • 122 grams water
  • trace amounts of fat, carbs, protein, and fiber

So it can help with hydration like any fluid.


Pickle juice also contains a high amount of sodium from the salt used to brine pickles. One cup provides:

  • 1,730 mg sodium
  • 73% daily value

This sodium content helps replace electrolytes lost through sweating.


In addition, pickle juice contains potassium:

  • 240 mg potassium
  • 5% daily value

Along with sodium, potassium helps maintain fluid balance.


Pickle brine also contains vinegar, which gives it that distinctive sour taste. Vinegar contains acetic acid, which acts as a preservative.


Finally, pickle juice contains probiotics. These live microorganisms provide health benefits by balancing gut bacteria. Fermentation during pickling encourages beneficial bacteria like Lactobacillus to thrive.

Effects on Hydration and Cramps

The high sodium and water content help make pickle juice an effective hydration drink. The electrolytes may also help prevent painful muscle cramps.


Drinking fluid is the best way to stay hydrated. Plain water is ideal, but beverages like pickle juice can also provide hydration.

In one study, consuming pickle juice helped restore fluid balance after exercise just as well as drinking plain water or sports drinks.

Beverage Net Fluid Balance After Exercise
Pickle juice 185 ml
Water 166 ml
Sports drink 154 ml

So pickle juice can help replenish fluids lost through sweating.

Muscle Cramps

The sodium and potassium in pickle juice help prevent painful cramps associated with dehydration and electrolyte imbalance. Studies show drinking it can relieve cramps faster than drinking plain water.

Researchers think this benefit comes from pickle juice triggering reflexes that inhibit muscle cramps. The vinegar may also aid by improving electrolyte and fluid absorption.

So a couple ounces of pickle juice at the first sign of cramps may help provide rapid relief.

Effects on Digestion

Many people drink pickle juice to improve digestion. But does it really offer digestive benefits? Let’s analyze the evidence.


Fermented pickles contain healthy probiotics. When you drink the brine, you ingest these microorganisms.

Probiotics provide benefits like:

  • Improving intestinal barrier function
  • Reducing inflammation
  • Increasing resistance to infection

However, research on pickle juice itself is limited. Simply ingesting probiotics may not translate into colonization in the gut.

Fermented foods like kimchi, kefir, and sauerkraut contain more live cultures than pickle juice. They provide a better source of probiotics.


Pickle juice also contains prebiotics, which feed probiotics. The main prebiotic in it is acetic acid from the vinegar used for pickling.

Ingesting acetic acid may provide benefits like:

  • Increased absorption of calcium, magnesium, and iron
  • Lower blood pressure
  • Improved insulin sensitivity

But overall, research on prebiotics in pickle juice is lacking.

Gastric Emptying

Some evidence shows vinegar may aid digestion by speeding up gastric emptying. Quicker stomach emptying could help reduce indigestion, nausea, and gastroesophageal reflux.

One study found white vinegar sped up gastric emptying after eating a meal:

Beverage Consumed Time for Half Gastric Emptying
Water 79 minutes
White vinegar 64 minutes

Faster gastric emptying with vinegar could aid digestion. But more research is needed specifically on pickle juice.

Downsides and Precautions

Despite some possible benefits, drinking pickle juice regularly comes with some downsides:

High Sodium

The sodium content is very high. Consuming too much sodium from any source increases risk of high blood pressure.

Those with hypertension or heart disease should limit pickle juice for this reason.


Pickle juice contains acidic vinegar. Drinking it routinely could irritate tissues in the mouth and throat.

It may also worsen conditions like gastric reflux disease (GERD).


Theoretically, pickle juice could harbor harmful bacteria if improperly fermented. This seems rare, but appropriate food safety precautions should still apply.


Some pickle juices contain added sugar. Varieties with high sugar content should be avoided due to links between excess sugar and poor health.


In moderation, pickle juice appears generally safe for most people. It provides hydration due to its high water content. The sodium, potassium, and antioxidants also offer benefits like relieving muscle cramps.

Drinking small amounts may also aid digestion through impacts on gastric emptying and the gut microbiome. But more research is needed, especially on direct effects in the human digestive tract.

Keep in mind that regularly consuming pickle juice could have harmful effects, particularly for those with high blood pressure or reflux issues. And other fermented foods provide more probiotics and prebiotics.

Pickle juice is fine in moderation for most people, but the evidence for digestive benefits remains limited. For better gut health, focus on getting more fiber, probiotic foods, and prebiotic foods.