When it comes to gut health, fermented foods are all the rage. They’re packed with good-for-you probiotics that can support a healthy digestive system, along with other nutrients.

Sauerkraut and kimchi are two of the most common fermented food staples, but which one is better?

Keep reading to dive into the differences, similarities, and health benefits of these zingy, probiotic-rich foods, or skip to the bottom line.

What Is Kimchi?

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Kimchi is a traditional Korean dish made by fermenting vegetables (usually napa cabbage and radishes) with a mix of seasonings, such as garlic, ginger, red chili flakes, fish sauce, gochugaru, and sometimes sugar.

Making kimchi starts with salting vegetables to draw out moisture, then seasoning them and packing them into airtight jars or containers. After being left at room temperature for a couple of days, they are finally refrigerated to allow the flavors to further develop. The result? A tangy, spicy dish teeming with probiotics that’s as delicious as it is nutrient-dense.

Kimchi also contains significant amounts of vitamins A and C, as well as minerals like calcium and potassium.

What Is Sauerkraut?

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Sauerkraut has roots in Central and Eastern European cuisine. Unlike kimchi, which has a complex combination of seasonings, sauerkraut has a more simple, yet distinctive tangy flavor.

Making sauerkraut begins with slicing cabbage into fine shreds and mixing it with salt. The cabbage is then packed tightly into jars or crocks, ensuring the brine covers it completely. Then, it’s left to ferment at room temperature for days or weeks.

Outside of probiotics, sauerkraut is also a source of essential nutrients, including vitamin C, vitamin K, and potassium.

What They Have in Common

Their key similarities lie in their fermentation process, probiotic content, and role in gut health.

They Are Both Probiotic Powerhouses

The fermentation process involved in making both kimchi and sauerkraut results in beneficial gut bacteria. These probiotics are known to promote healthy gut flora and may help with digestion, immune function, and even potentially mental health.

They Both Undergo a Similar Fermentation Process

Whether it’s cabbage in brine for sauerkraut or spiced napa cabbage for kimchi, both foods undergo lacto-fermentation. This natural process occurs when enzymes break down the sugars in the vegetables, producing lactic acid as a byproduct.

They Both Have Gut Health Benefits

Because of their rich probiotic content, both kimchi and sauerkraut may help balance your gut microbiome. This can result in smoother digestion, improved nutrient absorption, and even a stronger immune response.

How They’re Different

While they may share some similarities, kimchi and sauerkraut also have significant differences, from their ingredients to their probiotic profiles.

They Have Different Ingredients

The most obvious difference between the two is their ingredient lists. Kimchi is known for its complexity, with a seasoning mix that includes garlic, ginger, chili flakes, and frequently seafood-based elements like fish sauce or shrimp paste.

Sauerkraut, on the other hand, is much simpler: just cabbage and salt. This simplicity often makes sauerkraut more accessible for those with food allergies or dietary restrictions.

They Have Different Microbial Diversity

Kimchi’s mix of ingredients creates a diverse environment for microorganisms, potentially resulting in a different variety of probiotics compared to sauerkraut. This means the two may influence your gut health in slightly different ways.

What the Science Says

Sauerkraut

Eating more sauerkraut has been linked to a lower risk of breast cancer. In a 2021 study, this effect was strongest for women who ate a lot of these foods during both adolescence and adulthood.

Another study of 87 people found that pasteurized sauerkraut, in contrast to fresh sauerkraut, caused more noticeable changes in gut bacteria and increased levels of short-chain fatty acids (SCFAs) in the blood.

Lastly, another study found that athletes’ gut bacteria and digestion improved significantly after including sauerkraut in their diets for over ten days.

Kimchi

One study found that people who ate more kimchi tended to experience smaller increases in BMI. The study also found that moderate amounts of kimchi were associated with healthier weight trends in middle-aged and older adults.

Another study found that women who ate cabbage kimchi moderately experienced a drop in total cholesterol, triglycerides, and LDL (“bad cholesterol”) compared to women who ate less than 1 serving per day. For men, eating the same amount of kimchi was linked to higher HDL (“good cholesterol”) levels.

Finally, evidence suggests that the probiotics found in kimchi have antioxidant and anti-inflammatory properties, which can help protect the body from harmful free radicals and reduce inflammation.

Who Might Benefit From Each

Both kimchi and sauerkraut can be excellent additions to a diet, but your individual needs and preferences might determine which is the better fit.

For Spicy Flavor Seekers: Kimchi

If you enjoy bold, spicy flavors and want to explore Korean cuisine, kimchi is a great choice. It might be especially beneficial for those looking for a probiotic food with metabolic benefits or anti-inflammatory properties.

For Simplicity: Sauerkraut

For those with a simpler palate or specific dietary restrictions, sauerkraut’s minimal ingredients make it a versatile option. It’s also a fantastic choice for individuals looking for straightforward benefits to digestion and immune health.

Risks and Considerations

There are some groups of people who should either avoid or limit kimchi and sauerkraut.

“Fermented foods can be helpful, but they’re high in histamine, which may be problematic for those with sensitivities. Those on medications like monoamine oxidase inhibitors (MAOIs) need to be extremely cautious due to the risk of interaction with tyramine, which is high in fermented foods.” —Johannah Katz, MA, RD

These foods can also be high in sodium, so those following a low-sodium diet should exercise caution when consuming them.

Prioritize Homemade

“Homemade versions often have more diverse live cultures,” said Katz. “When buying store-bought, always look at the nutrition label to look out for brands that do not contain vinegar. Vinegar-based products aren’t truly fermented and will not offer the same gut benefits,” added Katz.

“By making your own, you also have control over which ingredients you use and how much of each to add. You can add just enough salt and sodium-containing sauces to start the fermentation process.” —Diane Han, MPH, RD

Han added that store-bought versions are often pasteurized for a longer shelf life and tend to have lower probiotic content.

The Bottom Line

At the end of the day, both kimchi and sauerkraut are excellent for your gut health, and neither is inherently better than the other. It all comes down to your taste preferences and health goals.

Kimchi offers complex flavors and a potentially wider range of probiotics, while sauerkraut’s simplicity makes it accessible and versatile.

Incorporating both into your diet can provide variety and cover your bases when it comes to reaping the benefits of fermentation.