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9 Surprising Benefits of Kimchi
Written by Cecilia Snyder, MS, RD — Medically reviewed by Miho Hatanaka, RDN, L.D. — Updated on January 15, 2021
Historically, it hasn’t always been possible to grow fresh vegetables throughout the year.
Therefore, people have developed food preservation methods, such as pickling and fermentation — a process that uses enzymes to create chemical changes in food.
Kimchi is a traditional Korean dish made with salted fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers.
It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots.
Though kimchi is usually fermented for a few days to a few weeks before serving, it can be eaten fresh, or unfermented, immediately after preparation.
This dish is not only delectable but also offers many health benefits (1Trusted Source, 2Trusted Source, 3Trusted Source).
Here are 9 unique benefits of kimchi.
Susan Brooks-Dammann/Stocky United
1. Nutrient dense
Kimchi is packed with nutrients while being low in calories.
On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids (3Trusted Source).
Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately (4Trusted Source, 5Trusted Source):
Calories: 23
Carbs: 4 grams
Protein: 2 grams
Fat: less than 1 gram
Fiber: 2 grams
Sodium: 747 mg
Vitamin B6: 19% of the Daily Value (DV)
Vitamin C: 22% of the DV
Vitamin K: 55% of the DV
Folate: 20% of the DV
Iron: 21% of the DV
Niacin: 10% of the DV
Riboflavin: 24% of the DV
Many green vegetables are good sources of nutrients like vitamin K and riboflavin. Because kimchi often comprises several green veggies, such as cabbage, celery, and spinach, it’s typically a great source of these nutrients.
Vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism (6, 7).
What’s more, the fermentation process may develop additional nutrients that are more easily absorbed by your body (8Trusted Source, 9Trusted Source, 10Trusted Source).
SUMMARY
Kimchi has an excellent nutritional profile. The dish is low in calories but packed with nutrients like iron, folate, and vitamins B6 and K.
2. Contains probiotics
The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma (11Trusted Source).
Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms like yeast, mold, or bacteria.
Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid, which gives kimchi its characteristic sourness.
When taken as a supplement, this bacterium may offer several benefits, including treating conditions like hay fever and certain types of diarrhea (12Trusted Source, 13Trusted Source, 14, 15Trusted Source).
Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts (16Trusted Source, 17Trusted Source).
In fact, they’re linked to the prevention and treatment of several conditions, including:
certain types of cancer (18Trusted Source, 19Trusted Source, 20Trusted Source)
the common cold (21Trusted Source)
constipation (22Trusted Source)
gastrointestinal health (11Trusted Source, 23Trusted Source, 24, 25Trusted Source, 26Trusted Source)
heart health (27Trusted Source)
mental health (28Trusted Source)
skin conditions (29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source)
Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a typical serving of kimchi.
The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research on the specific effects of probiotics from fermented foods is needed (9Trusted Source, 33Trusted Source, 34Trusted Source).
SUMMARY
Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.
3. May strengthen your immune system
The Lactobacillus bacterium in kimchi may boost your immune health.
In a study in mice, those injected with Lactobacillus plantarum — a specific strain that’s common in kimchi and other fermented foods — had lower levels of the inflammatory marker tumor necrosis factor alpha (TNF alpha) than the control group (35Trusted Source).
Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently (36Trusted Source, 37Trusted Source).
A test-tube study that isolated Lactobacillus plantarum from kimchi likewise demonstrated that this bacterium has immune-enhancing effects (38Trusted Source).
Though these results are promising, human research is needed.
SUMMARY
A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary.
4. May reduce inflammation
Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation (39Trusted Source, 40Trusted Source).
For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation (41Trusted Source).
In another mouse study, a kimchi extract administered at 91 mg per pound of body weight (200 mg per kg) daily for 2 weeks lowered levels of inflammation-related enzymes (42Trusted Source).
Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds (43Trusted Source).
However, human studies are lacking.
SUMMARY
HDMPPA, an active compound in kimchi, may play a large role in reducing inflammation.
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5. May slow aging
Chronic inflammation is not only associated with numerous illnesses but also accelerates the aging process.
Interestingly, kimchi possibly prolongs cell life by slowing this process.
In a test-tube study, human cells treated with kimchi demonstrated increased viability, which measures overall cell health, as well as showed an extended life span regardless of their age (44).
Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an anti-aging treatment.
SUMMARY
A test-tube study indicates that kimchi may slow the aging process, though more research is necessary.
6. May prevent yeast infections
Kimchi’s probiotics and healthy bacteria may help prevent yeast infections.
Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina. Over 1.4 million people in the United States are treated for this condition each year (45Trusted Source).
As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Test-tube and animal studies suggest that certain strains of Lactobacillus fight Candida. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus (46Trusted Source, 47Trusted Source, 48Trusted Source).
Regardless, further research is necessary.
SUMMARY
Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages.
7. May aid weight loss
Fresh and fermented kimchi are both low in calories and may boost weight loss (49Trusted Source).
A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Additionally, the fermented variety decreased blood sugar levels (50Trusted Source).
Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish (50Trusted Source).
It’s unclear which properties of kimchi are responsible for its weight loss effects — though its low calorie count, high fiber content, and probiotics could all play a role.
SUMMARY
Though the specific mechanism isn’t known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels.
8. May support heart health
Research indicates that kimchi may reduce your risk of heart disease (51Trusted Source).
This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease (52, 53Trusted Source, 54Trusted Source).
In an 8-week study in mice fed a high cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in people in the control group. In addition, the kimchi extract appeared to suppress fat growth (55Trusted Source).
This is important, as the accumulation of fat in these areas may contribute to heart disease.
Meanwhile, a weeklong study including 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, total cholesterol, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease (56Trusted Source).
All the same, more human research is needed.
SUMMARY
Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels.
9. Easy to make at home
Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps (3Trusted Source):
Gather ingredients of your choice, such as cabbage and other fresh vegetables like carrot, radish, and onion, along with ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and saeujeot (fermented shrimp).
Cut and wash the fresh vegetables alongside the ginger and garlic.
Spread salt in between the layers of cabbage leaves and let it sit for 2–3 hours. Turn the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage.
To remove the excess salt, rinse the cabbage with water and drain it in a colander or strainer.
Mix the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce, and saeujeot into a paste, adding water if necessary. You can use more or less of these ingredients depending on how strong you want your kimchi to taste.
Toss the fresh vegetables, including the cabbage, into the paste until all of the veggies have been fully coated.
Pack the mixture into a large container or jar for storage, making sure to seal it properly.
Let the kimchi ferment for at least 3 days at room temperature or up to 3 weeks at 39°F (4°C).
To make a version that’s suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot.
If you prefer fresh over fermented kimchi, stop after step 6.
If you choose fermentation, you’ll know that it’s ready to eat once it starts to smell and taste sour — or when small bubbles begin to move through the jar.
After fermentation, you can refrigerate your kimchi for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.
Bubbling, bulging, a sour taste, and a softening of the cabbage are perfectly normal for kimchi. However, if you notice a foul odor or any signs of mold, such as a white film atop the food, your dish has spoiled and should be thrown out.
SUMMARY
Kimchi can be made at home using a few simple steps. Typically, it needs to ferment 3–21 days depending on the surrounding temperature.
Does kimchi have any downsides?
In general, the biggest safety concern with kimchi is food poisoning (3Trusted Source).
Recently, this dish has been linked to E. coli and norovirus outbreaks (57Trusted Source, 58Trusted Source).
Even though fermented foods don’t typically carry foodborne pathogens, kimchi’s ingredients and the adaptability of pathogens mean that it’s still vulnerable to them.
As such, people with compromised immune systems may want to practice caution with kimchi.
Also, the nitrite content of kimchi varies by the type and how it’s prepared. Depending on the preparation, you can minimize the nitrite content (59).
Furthermore, the histamine content of kimchi varies by the product and how it’s produced (60Trusted Source).
That said, purchasing the kimchi from a reliable source and correctly storing the kimchi can minimize the risk of any adverse effects.
Finally, although people with high blood pressure may have concerns about this dish’s high sodium content, a study in 114 people with this condition showed no significant relationship between kimchi intake and high blood pressure (61).
SUMMARY
Kimchi has very few risks. Nonetheless, this dish has been tied to outbreaks of food poisoning, so people with compromised immune systems may want to use extra caution.
The bottom line
Kimchi is a sour Korean dish often made from cabbage and other vegetables. Because it’s a fermented food, it boasts numerous probiotics.
These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote weight loss, fight inflammation, and even slow the aging process.
If you enjoy cooking, you can even make kimchi at home.
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Last medically reviewed on January 15, 2021
NUTRITION
8 Fermented Foods and Drinks to Boost Digestion and Health
Written by Rachael Link, MS, RD — Medically reviewed by Amy Richter, RD — Updated on September 22, 2020
Fermentation is a process that involves bacteria and yeast breaking down sugars.
Not only does fermentation help enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut.
Probiotics have been associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss (1Trusted Source, 2Trusted Source, 3Trusted Source).
This article looks at 8 fermented foods and drinks that have been shown to improve health and digestion.
Getty Images
1. Kefir
Kefir is a type of cultured dairy product.
It’s made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that’s often compared to yogurt.
Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health.
In one small 2003 study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Those who are lactose intolerant are unable to digest the sugars in dairy products, resulting in symptoms such as cramps, bloating, and diarrhea (4Trusted Source).
Not only does the kefir drink help improve lactose digestion, but it also contains less lactose than milk. When kefir grains and milk are combined to make the kefir drink, the bacteria in the kefir grains help ferment and break down the lactose in the milk (5).
Another study found that consuming 6.7 ounces (200 milliliters) of kefir daily for 6 weeks decreased markers of inflammation, a known contributor to the development of chronic diseases such as heart disease and cancer (6Trusted Source, 7Trusted Source).
Kefir may also help enhance bone health. One study looked at the effects of kefir on 40 people with osteoporosis, a condition characterized by weak, porous bones.
After 6 months, the group consuming kefir was found to have improved bone mineral density compared to a control group (8Trusted Source).
Enjoy kefir on its own or use it to give your smoothies and blended drinks a boost.
SUMMARY
Kefir is a fermented dairy product that may improve lactose digestion, decrease inflammation, and boost bone health.
2. Tempeh
Tempeh is made from fermented soybeans that have been pressed into a compact cake.
This high-protein meat substitute is firm but chewy and can be baked, steamed, or sautéed before being added to dishes.
In addition to its impressive probiotic content, tempeh is rich in many nutrients that may better your health. For example, soy protein has been shown to help reduce certain risk factors for heart disease.
A 2019 literature review, which took into account over 40 studies, looked at the effects of eating soy protein. Consuming 25 grams (.88 ounces) of soy protein every day for 6 weeks led to a 3.2% decrease in LDL (bad) cholesterol and a 2.8% decrease in total cholesterol (9Trusted Source).
Additionally, a test-tube study found that certain plant compounds in tempeh could act as antioxidants. This helps reduce the buildup of free radicals, which are harmful compounds that can contribute to chronic disease (10).
Tempeh is perfect for vegetarians and meat-eaters alike. Use it for anything from sandwiches to stir-fries to take advantage of its many health benefits.
SUMMARY
Tempeh is made from fermented soybeans. It’s high in probiotics and contains compounds that may act as antioxidants and help improve heart health.
3. Natto
Natto is a staple probiotic food in traditional Japanese cuisine.
Like tempeh, it’s made from fermented soybeans. It has a very strong flavor and slippery texture.
It contains a good amount of fiber, providing 5.4 grams per 3.5-ounce (100-gram) serving (11Trusted Source).
Fiber may help support digestive health. It moves through the body undigested, adding bulk to stool to help promote regularity and alleviate constipation (12).
Natto is also high in vitamin K, an important nutrient that’s involved in the metabolism of calcium and plays a major role in bone health (11Trusted Source).
In studies observing hundreds of Japanese women, natto intake was associated with reduced bone loss in those who were postmenopausal (13Trusted Source, 14).
The fermentation of natto also produces an enzyme called nattokinase. In a study of 12 young Japanese men, one-time supplementation with nattokinase helped prevent and dissolve blood clots (15Trusted Source).
Other studies also found that supplementing with this enzyme helped reduce diastolic and systolic blood pressure.
In a Japanese study lasting 8 weeks, diastolic and systolic blood pressure dropped by 2.84 and 5.55 mmHg (millimeters of mercury), respectively. In a North American study also lasting 8 weeks, diastolic and systolic blood pressure dropped by 3 and 4 mmHg, respectively (16Trusted Source, 17).
Natto is often paired with rice and served as part of a digestion-boosting breakfast.
SUMMARY
Natto is a fermented soybean product. Its high fiber content may promote regularity and help prevent bone loss. It also produces an enzyme that can help reduce blood pressure and help dissolve blood clots.
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4. Kombucha
Kombucha is a fermented tea that’s fizzy, tart, and flavorful. It’s made from either green or black tea and contains their potent health-promoting properties.
Animal studies show that drinking kombucha could help prevent liver toxicity and damage caused by exposure to harmful chemicals (18Trusted Source, 19Trusted Source, 20).
Test-tube studies have also found that kombucha could help induce cancer cell death and block the spread of cancer cells (21Trusted Source, 22).
Some animal studies even found that kombucha helped reduce blood sugar, triglycerides, and LDL (bad) cholesterol (23, 24, 25).
Although most of the current research is limited to test-tube and animal studies, the benefits of kombucha and its components are promising. Nevertheless, further studies are needed to determine how kombucha may affect humans (26).
Thanks to its rising popularity, kombucha can be found at most major grocery stores. It can also be made at home, though it should be prepared carefully to prevent contamination or overfermentation.
SUMMARY
Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies have found that it could help protect the liver, decrease blood sugar, and reduce levels of cholesterol and triglycerides.
5. Miso
Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus.
It’s most often found in miso soup, a flavorful dish made up of miso paste and stock. Miso soup is traditionally served for breakfast.
Several studies have found health benefits tied to miso.
In a 2003 study involving 21,852 Japanese women, consuming miso soup was linked to a lower risk for breast cancer (27Trusted Source).
A 2007 study of over 40,000 people showed that a higher intake of miso soup was associated with a lower risk for stroke in Japanese women (28).
Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that long-term consumption of miso soup helped normalize blood pressure (29Trusted Source).
A study in middle-aged and older Japanese adults found that frequent consumption of miso soup might lead to a lower heart rate. This study also concluded that miso soup didn’t elevate blood pressure, despite its saltiness (30Trusted Source).
However, other Japanese studies have linked frequent consumption of miso soup, and its large amounts of salt, to a higher risk of stomach cancer.
In one study, an increased risk of stomach cancer was associated with eating at least 3 or 4 cups a day. In another study, males who ate 1–5 cups a day saw their risk of stomach cancer increase (31, 32Trusted Source).
Many of these studies show an association between miso consumption and better health, but they don’t take other factors into consideration. More studies are needed to evaluate miso’s health effects.
Besides stirring miso into soup, you can try using it to:
glaze cooked vegetables
spice up salad dressings
marinate meat
SUMMARY
Miso is a seasoning made from fermented soybeans. It’s been associated with improved heart health and reduced risk of certain cancers, though more human studies are needed.
6. Kimchi
Kimchi is a popular Korean side dish that’s usually made from fermented cabbage. It can also be made from other fermented vegetables such as radishes.
It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance.
Insulin is responsible for transporting glucose from the blood to the tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance.
In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for 8 weeks. By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure, and body weight (33Trusted Source).
In another study, people were given a diet with either a high or low amount of kimchi for 7 days. People in the first group received 210 grams (7.4 ounces) of kimchi a day. People in the second group only received 15 grams (.52 ounces).
Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol, and LDL (bad) cholesterol (34Trusted Source).
Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
SUMMARY
Kimchi is made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol.
7. Sauerkraut
Sauerkraut is a popular condiment consisting of shredded cabbage that’s been fermented by lactic acid bacteria. It’s low in calories but contains plenty of fiber, vitamin C, and vitamin K (35Trusted Source).
Like other foods made with leafy green vegetables, it also contains a good amount of lutein and zeaxanthin. These two antioxidants help promote eye health and reduce the risk of eye disease (36).
The antioxidant content of sauerkraut may also have promising effects on cancer prevention.
One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation (37Trusted Source).
However, the current evidence is limited, and more research is needed to look at how these findings may translate to humans.
You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup, or use it to top off a satisfying sandwich.
To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.
SUMMARY
Sauerkraut is made from shredded cabbage that’s been fermented. It’s high in antioxidants that are important for eye health, and it’s easy to add to many dishes.
8. Probiotic yogurt
Yogurt is produced from milk that’s been fermented, most commonly with lactic acid bacteria.
It’s high in many important nutrients, including calcium, potassium, phosphorus, riboflavin, and vitamin B12 (38Trusted Source).
Yogurt has also been associated with a wide variety of health benefits.
One literature review of 14 studies showed that fermented milk products such as probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure (39).
Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults (40).
It may also help keep your waistline in check. A 2015 literature review suggested that eating yogurt was associated with a lower body weight, less body fat, and a smaller waist circumference (41Trusted Source).
Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.
Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar.
SUMMARY
Probiotic yogurt is made from fermented milk. It’s high in nutrients and could help reduce body weight, lower blood pressure, and improve bone health.
The bottom line
Fermentation can help increase both the shelf life and health benefits of many different foods.
The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss, and more (1Trusted Source, 2Trusted Source, 3Trusted Source).
In addition to containing these beneficial probiotics, fermented foods can have a positive impact on many other aspects of health and are an excellent addition to your diet.
Last medically reviewed on September 21, 2020
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