Are There Benefits to Drinking Pickle Juice?

Pickles have long been a staple in American fridges as a beloved snack food and sandwich accompaniment. But they may do more than just add a little acidity to your meal.

In fact, you may want to refrain from draining the liquid from the jar next time you eat the last pickle. That’s because pickle juice or brine, as in the green liquid the pickles are stored in, actually offers a number of nutritional benefits.

“Fermented foods like pickles contain probiotics, which are bacteria that are good for your body,” says Holiday Durham, PhD, MS, RD, a registered dietitian and nutrition scientist at Amway. “These microorganisms from the cucumber’s surface provide a range of benefits which include gut health support, digestion support, and inflammation reduction.”

She explains that the fermentation process can also break down some of the nutrients in cucumbers, making them more easily absorbed by our bodies.

However, not all pickle juice is created equal, and whether or not they can offer nutritional benefits depends on whether or not they’re fermented.

Fermentation is key

While fermented pickles have many health benefits, there are pickles that are not fermented and instead soaked in vinegar brine.

“This actually kills the bacteria instead of letting them ferment, which means they do not have the beneficial bacteria that supports a healthy gut,” Durham says. “Vinegar pickles are more shelf stable but not as healthy as fermented pickles.”

The key to making sure your pickles are fermented, Durham says, is buying them from the refrigerated section and always reading the label.

They should be unpasteurized, which means they’re not exposed to additional heat that would kill the bacteria, Durham explains, and they shouldn’t contain vinegar on the label.

“Look for the labels that include ‘fermented’ or ‘probiotic’ — the salt brine will appear cloudier,” she says. “Another thing to look for with fermented pickles is the bubbles that can form upon opening the jar. This is completely normal and indicates healthy bacteria activity.”

The benefits of drinking pickle juice

As long as your pickles are fermented, meaning they've been preserved in a salt brine, they likely contain probiotics and can offer similar gut health benefits to foods such as kimchi and sauerkraut, which are filled with healthy bacteria that bolster the gut microbiome.

Studies have shown that fermented foods may also reduce the risk of cardiovascular disease, type 2 diabetes, and mortality, enhance glucose metabolism, and offer anti-obesity effects. Consumption of different fermented foods has also been associated with positive alterations in mood and brain activity.

Some research also suggests that drinking pickle juice can help athletes prevent and recover from muscle cramps when mildly dehydrated.

Julianna Coughlin, MS, RD, LDN, a registered dietitian with Diabetes Team, says pickle juice is the perfect solution for general dehydration or when you are exercising for long periods and need added salt.

“As a marathon runner myself, I use pickle juice all the time during my runs for hydration,” she tells WellnessPulse.

Pickle juice offers plenty of electrolytes due to its sodium, potassium, and magnesium content, all of which help to rehydrate the body in the same way as sports beverages or coconut water.

The risks of drinking pickle juice

While pickle juice can offer several benefits, it’s still important to consume it in moderation.

“With any kind of salted drink, you can definitely consume too much salt and dehydrate yourself,” Coughlin says.

People with high blood pressure, heart disease, kidney disease, or other sensitivities to sodium may also be negatively impacted by drinking pickle juice, as the high salt content can be particularly harmful to these individuals and potentially exacerbate their conditions.

“At the end of the day, ensure you consume pickles or pickle juice in moderation as they can be high in sodium and, when consumed daily, they can have negative health consequences,” Durham says.

Pickles made with vinegar can also be a bit harsh on the digestive tract, Durham adds.

The bottom line

At the end of the day, whether or not you should drink pickle juice depends on your individual health and needs, and you should always speak with a health professional about whether it’s right for you.

But if you don’t suffer from any health conditions that make you sensitive to sodium, drinking small amounts of the juice from fermented pickles may just improve your gut health and increase your hydration, and who wouldn’t want that?