Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Which One Is Better?

Dec 28, 2024

Delve into the delicious world of fermented foods as sauerkraut and kimchi go head-to-head! Discover their unique flavors and health benefits, from gut health to immune support. Kimchi boasts a spicier profile with a variety of vegetables, offering more phytonutrients and diverse microbes. In contrast, sauerkraut shines with beneficial bacteria that support general wellness. Learn how both foods contribute to a healthier gut while packing a punch of nutrients like glutathione and vitamin U. Get ready to embrace the power of probiotics!

Ask episode

AI Snips

Chapters

Transcript

Episode notes

INSIGHT

Kimchi's Nutritional Advantage

Kimchi has more diverse microbes and phytonutrients than sauerkraut due to its varied vegetable ingredients.
These ingredients include napa cabbage, radish, garlic, chili pepper, ginger, and salt.

INSIGHT

Lactobacillus Plantarum Benefits

Lactobacillus plantarum, the dominant microbe in both, survives harsh stomach acid.
It promotes beneficial gut bacteria and increases serotonin production, which is important for melatonin and sleep.

INSIGHT

Kimchi's Unique Microbe

Kimchi cultivates a unique microbe that inhibits pathogens, fungi, yeast, and mold.
Consuming kimchi, or even using its liquid as a nasal spray, may benefit sinus health.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Kimchi and sauerkraut are 2 of the top probiotic foods. Both are made of fermented cabbage. Sauerkraut has a mild taste, while kimchi is spicy and contains other vegetables.

Kimchi is made from napa cabbage, radish, garlic, chili pepper, ginger, and salt. Because kimchi contains more vegetables, it has more phytonutrients. It also has a higher diversity of microbes.

The dominant microbe in sauerkraut and kimchi is Lactobacillus plantarum. It can survive harsh environments, including the acid in your stomach. This microbe contributes to beneficial gut bacteria and can also increase serotonin.

Kimchi helps cultivate a unique microbe not found in sauerkraut that inhibits pathogens such as listeria. It’s also protective against fungus, yeast, and mold.

Sauerkraut has more of the microbe L. brevis, which benefits gut health and the immune system. Sauerkraut and kimchi both make bacteriocins, which are natural antibiotics.

Sauerkraut and kimchi are both made of fermented cabbage, a cruciferous vegetable with the following beneficial properties:

•Rich in phytonutrients

•Loaded with glutathione

•Contains anthocyanins that support longevity

•Potent source of vitamin U, which protects against ulcers

•Contains glutamine, which is very beneficial for a leaky gut

Not only does kimchi have more diverse microbes, but it also contains fermented garlic, which has potent antimicrobial, antioxidant, and anti-inflammatory effects. It’s also very beneficial for your immune system.

There’s a compound in ginger that turns into several other anti-inflammatory molecules when fermented. Ginger is beneficial for digestion and can be an effective remedy for nausea. Compounds in chili pepper are also enhanced when fermented and are beneficial for pain, inflammation, circulation, metabolism, and fat loss.

Kimchi is better for weight loss because of its beneficial properties for blood sugar and insulin resistance. It also has more vitamin C.

Look for raw sauerkraut or kimchi for the most benefits!