Which one is the best for the intestine?

What is in everyone who can affect intestinal health?

Sauerkraut and kimchi are both produced by fermentation by probiotic bacteria and are rich in fiber (a source of prebioticswhich nourishes beneficial bacteria in the intestine).

Sauerkraut

The sauerkraut is a fermented cabbage which is from China but is generally associated with German cuisine.

The sauerkraut is made in a single step, adding salt to the grated cabbage and letting it ferment. The salt pulls the liquid from the cabbage. Keep the mixture in an airtight container creates an anaerobic environment (where no air is present), which encourages the growth of lactic bacteria.

Because it is made from cabbage, sauerkraut contains prebiotics and antioxidants, as follows:

• Prebiotics are food for good bacteria that live in the digestive tract.
• Antioxidants Neutralize natural free radicals in the body, which are highly reactive molecules which can damage DNA.

The sauerkraut also generally contains probiotics. Probiotics are living organisms that can help populate the intestinal microbiome (the community of microorganisms in the digestive tract).

Commercial sauerkraut can be pasteurized (heated to kill the microbes). If you want a product with probiotics, it is essential to read the label and search for the words “living organisms”.

Kimchi

Kimchi is a traditional Korean cuisine. These are fermented vegetables, generally made from cabbage or radish. Similar to sauerkraut, kimchi is the cabbage or radish fermented with salt in an anaerobic environment.

The main difference with sauerkraut is that Kimchi incorporates a variety of spices or seasonings for more flavor. Some additives are red pepper, garlic, ginger, green onion, radish in slices, salt or sugar.

Kimchi is made using more steps than sauerkraut, including:

1. Brimi: The vegetable is combined with salt and allowed to sit for three to four hours before being rinsed.
2. Seasoning: The seasonings are added to the mixture of brine.
3. Fermentation: After Saumousant, the mixture ferments at room temperature for one to two days or three to four days in the refrigerator.

Kimchi also contains prebiotics, probiotics and antioxidants, the composition of which will vary depending on the ingredients used in the mixture.

How do their probiotics compare?

Probiotic strains vary in sauerkraut and kimchi depending on how they are fermented and pasteurized. The quantity of microbes in probiotic foods or supplements is measured in the form of colonial formation units (CFU).

CFUS in foods and probiotic supplements in billion. Having more CFUs is not always better, and that does not mean that a food or a supplement offers more health benefits.

Sauerkraut

The sauerkraut contains strains of bacteria from various families, including Bifidobacterium,, Enterococcus,, Lactobacillus,, Staphylococcus,, Weissella,, LactococcusAnd Enterobacteriaceae. It can include between 2 and 8 billion CFUs.

Kimchi

Kimchi contains strains of Bacillus,, Leuconostoc,, Weissella,, LactobacillusAnd Pediococcus. A study shows that Kimchi contains between 7 billion and 9 billion CFUs. Eating kimchi can change a person’s microbiome by adding these stumps.

Kimchi can contain a greater variety of probiotic species than sauerkraut. Indeed, Kimchi includes other ingredients, some of which can bring their own variety of probiotic strains.

What are the health effects of sauerkraut and kimchi?

Research studies show that the probiotic content of Kimchi and sauerkraut affects the microbiome. The consumption of probiotic foods regularly can have certain health benefits, although it is always a field of research.

Sauerkraut

Studies have found advantages for people with the following conditions:

• Irritable colon syndrome (IBS): In a study, people with SCI (a condition of abdominal pain with constipation and / or diarrhea) have eaten 75 grams (g) from sauerkraut daily. The participants of a group ate sauerkraut with active bacteria, while the other participants ate pasteurized sauerkraut without active bacteria. The two groups thought that sauerkraut improved the symptoms of IBS. The group of active bacteria has also shown changes in their microbiome.
• Risk of breast cancer: A study on Poland immigrants in the United States has shown that sauerkraut affects the risk of breast cancer. Women who ate cabbage and / or sauerkraut in adolescence and adults had lower risk of breast cancer in adulthood.

Kimchi

Kimchi’s studies have found advantages for people suffering from the following conditions:

• Colon polyps: In a study, the consumption of Kimchi for 10 weeks has increased the diversity of microbiomas and inhibited the formation of colon polyp (growth which can become cancerous).
• High cholesterol: Eating Kimchi for 28 days has reduced cholesterol levels of low density lipoproteins (LDL-C) and increased levels of high density lipoprotein cholesterol (HDL-C). These two effects are desirable to reduce heart health risks.
• Excess weight:: In a third study, 150 grams of Kimchi have an anti-obesity effect in the prevention of weight gain. Those who ate Kimchi had a lower increase in their body mass index (BMI).
• Inflammation: Studies on Kimchi also show that it has anti-inflammatory and antioxidant effects.

Nutritional comparison

The nutritional content of sauerkraut and kimchi vary according to the producer, but the following shows the analysis of certain typical types. Check the label for details when purchasing.