Fermented
Kimchi
8/10 Strong evidence
Korean fermented vegetable preparation combining Lactobacillus species with the polyphenols of cabbage, radish, garlic, and ginger.
Active compounds
-
Diverse Lactobacillus species
Probiotic strains that support gut barrier function and modulate immunity
-
Cruciferous plant compounds
Isothiocyanates and capsaicinoids from cabbage, garlic, and chili provide additive anti-inflammatory effects
Helps with
Practical tips
- Preparation
- Eat as a side dish; refrigerated unpasteurized varieties contain live cultures
- Recommended amount
- 2-4 tablespoons daily
- Absorption
- Heat (cooking into stews) kills probiotics but preserves polyphenols — vary preparation
- Cautions
- High sodium; histamine content can trigger symptoms in sensitive individuals