Is kimchi or sauerkraut better for your gut?

Kimchi contains over 900 different strains of bacteria, many of which are beneficial and not found in yogurt or supplements. Kimchi has been shown to lower markers of systemic inflammation — like TNF-α and CRP. Certain probiotics in kimchi and sauerkraut promote fat oxidation and insulin sensitivity. Kimchi vs. Sauerkraut: Which Is Better Feature Kimchi Sauerkraut Origin Korea Central & Eastern Europe Spice Level Medium to Hot Mild Microbial Diversity Higher due to variety of veggies Less, but still beneficial Fermentation Time Shorter (3–5 days) Longer (2–3 weeks) Nutrients Vitamin C, A, capsaicin Vitamin K2, C The microbial diversity of kimchi is higher due to the variety of vegetables used, while sauerkraut has less microbial diversity but is still beneficial. Kimchi has a shorter fermentation time of 3-5 days, while sauerkraut has a longer fermentation time of 2-3 weeks. Kimchi is a good source of vitamins C and A, as well as capsaicin, while sauerkraut is a good source of vitamin K2 and C.