The Gut-Friendly Guide to Korean Banchan

First of all, I need you to answer two questions: Do you love fermented foods? And free side dishes? If you’ve answered “yes” to both, as I hope you did, a trip to Seoul would probably be soul-healing (see what I did there?). 

In my mind, the land of preserves and complimentary side dishes is actually called the “Pickle Capital of the World.” Likely an exaggeration, as many neighboring countries are also exquisitely proficient in the art of fermentation. But there is something about a table full of brightly colored, tiny displays of tangy condiments and fermented items that really makes me excited.

Experimenting with new flavor combinations is simply fun!

I’m not entirely sure if being referred to as the “pickle capital” sounds like a compliment, but rest assured, it is intended as such. Korea has rightfully been bestowed the title of “Queen of Fermented Foods”, and as someone obsessed with all things sour, funky, and pungent-tasting, a Korean spread is basically heaven for me.

Let’s assume you’re here because you love your pickles. Good. But are you also here for the “how to keep my gut happy and healthy” 🤔 talk? Crossing my fingers,🤞 as that’s exactly where I’m headed…

Banchan: Understanding The Basics

The omnipresent array of small plates served at Korean meals is a staple in this cuisine, and what we call “banchan.” These are essentially side dishes which can range from pickled vegetables to stir-fried, dried anchovies and potato salad, and much, much more. 

But you see, these are not merely appetizers or snacks. Instead, they play a crucial role in complementing the main dishes they are served with. In this sense, they are often used as condiments, adding depth and complexity to the flavors on the table.

The whole point of banchan is to accompany rice and alleviate palate fatigue. Everything on the table serves a purpose. For instance, mung bean jelly is often present if you have also been served some type of spicy, fatty pork, as it can offer a more neutral counterpart to balance out each bite. 

A typical meal might include a few well-balanced banchan, but more elaborate spreads can feature up to 20 different small dishes!

Despite their ubiquity in Korean restaurants, banchan is often not listed on menus, and their sheer variety can be overwhelming for novices.

Generally speaking, Korean food is largely considered healthy, as it puts an added emphasis on healthy and high-quality ingredients as the foundation for healing and nourishing. Amongst the many options of Banchan, most of them offer some sort of benefit to the digestive system.

➤ Let’s break down the best gut-friendly choices for you:

➥Danmuji (Yellow pickled radish)

If you’re a fan of kimbap, you probably know these ones already. Bright yellow, tangy strips or chunks, they don’t carry a punch in terms of flavor. But mostly offer a cooling, tangy sensation in the mouth.

Derived from the nutrient-packed daikon radish, it is a powerhouse of health benefits. This root vegetable is abundant in vitamin C, calcium, magnesium, and potassium. Additionally, the fermentation process enriches it with gut-friendly probiotics, enhancing its nutritional profile even further!

➥Oi Muchim (Cucumber salad)

Crunchy and refreshing cucumbers tossed in a vinegary, spicy sauce with sesame seeds and scallions. This is a no-brainer! Simple and delightful.

Cucumbers🥒have plenty of water (around 90% by weight) and help you stay hydrated. They also provide a good amount of vitamin A and K. Beyond that, the rice vinegar offers some health benefits of its own, as it can aid your digestive system and even boost immunity.

➥Kongnamul Muchin (Soybean Sprouts)

Kongnamul Muchim is a nutrient-packed salad made with blanched soybean sprouts, seasoned with soy sauce, sesame oil, garlic, and sesame seeds. This is a staple! You can’t eat bibimbap without it! Soybean sprouts are a good source of protein and fiber, filled with essential vitamins and minerals. 

Their crunchy texture and savory, nutty flavor add a delightful element to any meal. Additionally, the sesame oil is rich in antioxidants and healthy fats, which can help reduce inflammation and support heart health. A winning combination for overall well-being!

➥Sigeumchi Namul (Spinach salad)

Sigeumchi Namul is made from blanched spinach dressed with soy sauce, sesame oil, garlic, and sesame seeds. This simple yet nutritious dish is rich in vitamin A, C, and K, as well as essential minerals like iron and calcium, making it a great addition to a healthy diet. 

Spinach is known for its high fiber content, which supports digestive health and promotes a healthy gut. Additionally, the use of sesame oil in Sigeumchi Namul provides healthy fats and antioxidants that further aid in digestion and reduce inflammation.

➥Maneul Jangajji (Pickled garlic)

A personal favorite of mine,❤️ Korean pickled garlic is surprisingly sweet, and not pungent. It goes amazingly well with barbecue, especially packed in a fragrant perilla leaf bundle. 

In maneul jangajji, the garlic is pickled in a mix of soy sauce and vinegar, a process that not only mellows the sharpness of raw garlic but also infuses it with a tangy, umami flavor. These pickles are rich in antioxidants and anti-inflammatory compounds and beneficial probiotics. All the words we love to hear. 

➥Gaji Namul (Steamed eggplant)

This well-beloved banchan staple is basically a steamed eggplant salad. A vegetable that is rich in antioxidants, vitamins A and C, and dietary fiber, which support overall health and digestion. 

The fiber content in eggplants promotes a healthy gut by aiding in regular bowel movements and maintaining a balanced gut microbiome! Also, Gaji Namul is pretty delicious.👌

➥Ojingeojeot (Fermented squid)

This delightful side dish is made by salting and fermenting thinly sliced squid with ingredients like gochugaru (Korean chili flakes), garlic, ginger, and sesame oil.

Rich in protein, vitamins, and minerals, Ojingeojeot supports overall health. The fermentation process introduces beneficial probiotics that help balance gut bacteria, aiding digestion and enhancing gut health.

➥Kimchi (Fermented napa cabbage)

Lastly, the king of all pickles! Ok, so adding “kimchi”🥬 to a banchan list is a total stretch. While it is often served as part of a banchan spread, it holds a unique place in Korean cuisine. Kimchi is kimchi. But I know you’ve been waiting for this one, and I’m not looking to disappoint. 

This Korean staple truly is every bit as good as it is made out to be. Kimchi is most commonly made with napa cabbage and radish, but almost any vegetable can be added to the mix. Chili pepper, garlic, ginger, and fish sauce join the party in this flavorful side dish, renowned for its numerous health benefits. 

Filled with probiotics that help balance gut bacteria, aid digestion, and enhance overall gut health. Additionally, kimchi is rich in vitamins A, B, and C, as well as antioxidants, which support immune function and reduce inflammation!

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