The craze for fermented foods has been inescapable in recent years: with kefir now available next to the yoghurt in your local supermarket, and kombucha on the menu at chic cocktail bars. Kimchi, in particular, has gone from being South Korea’s national dish to something of an international phenomenon. With attention focused firmly on gut health in 2024, the fermented cabbage dish is basking in the spotlight as an excellent example of a gut-boosting ingredient. Yet to be tempted? NMTBP explains all the reasons why you should be adding this fermented superfood to your diet

What is kimchi?

Kimchi has been integral to Korean food culture for thousands of years. Comprised of cabbage which is left at room temperature to ferment in salted brine over a couple of days, kimchi also incorporates radishes, celery, carrot, garlic, ginger and chilli, “which further amplifies its gut health benefits,” explains naturopathic nutritionist Jessica Shand. “If you’ve tried kimchi, you will recognise its distinctive sour, salty and zingy taste”

Why has kimchi become popular?

Not only is it delicious, it also contains natural probiotic bacteria, which appeals to the vast numbers of people becoming increasingly aware of the associated benefits for their gut health. “Probiotic-rich foods such as kimchi, sauerkraut, live yoghurt and kefir support our gut health, which has been made much more mainstream recently thanks to resources and experts in the field such Tim Spector, the co-founder of Zoe,” says Shand

The health benefits of kimchi

Probiotics in kimchi and their role in gut health

While many bacteria are naturally present in vegetables, lactic acid bacteria (LAB) are the most dominant bacteria in kimchi. During fermentation, LAB produces a byproduct of lactic acid that gives the vegetable a distinctive sour taste. During fermentation, the LAB present in the vegetables multiply and grow. While there are multiple strains of LAB, the most common strains present in kimchi are Lactobacillus, Weissella and Leuconostoc

The bacteria in kimchi are considered the unsung heroes of our digestive system that may support gut health. Eating kimchi has been linked to increasing the diversity and amount of gut bacteria that produce short-chain fatty acids, which keep the gut lining healthy and make the gut inhospitable to harmful bacteria

May protect the brain and improve mood

When eaten in adequate amounts, some probiotics, such as those found in kimchi, have been found to regulate neurotransmitters, such as serotonin, gamma-aminobutyric acid (GABA), glutamate and brain-derived neurotrophic factor. These neurotransmitters may protect the brain from degenerative diseases, such as Parkinson’s disease, and may support learning and improve mood disorders, such as anxiety and depression

May improve heart health

Probiotics in kimchi may also enhance heart health by lowering cholesterol levels and reducing inflammation. Research shows that eating kimchi may slow down plaque formation in arteries, thereby lowering LDL cholesterol levels. This heart-protective benefit could also be linked to the antioxidants, folate and fibre present in the preserved vegetable

Nutrient density of kimchi

Kimchi is made from vegetables, so you get all the nutritional perks of veggies. Kimchi is low in calories, contains fibre, and is packed with vitamins. For example, kimchi is an excellent source of vitamin K, a nutrient that promotes blood clotting and bone metabolism, and it’s a good source of folate, a nutrient that may improve prevent anaemia and support heart health

Depending on the ingredients used to make it, kimchi may be an excellent source of vitamin C, an antioxidant that supports wound healing and the immune system and improves iron absorption

Potential immune system support 

Consuming fermented foods like kimchi, which contain probiotics, has been associated with digestive and immune function support. It’s widely recognized that a significant portion of the immune system – about 70% to 80% – resides in the gut, where a diverse community of microorganisms plays a crucial role in maintaining immune strength. For example, the probiotic strains found in kimchi may help the immune system clear out damaged or harmful compounds, according to a study of probiotic strains found in kimchi

Antioxidants and their benefits in kimchi

There are more than 200 varieties of kimchi, so the types and concentrations of antioxidants vary by the ingredients used to make it. Some common ingredients are cabbage, radish, green onion, red pepper, fermented shrimp and garlic

Research has found that kimchi is loaded with antioxidants. The ingredients in kimchi – cabbage, radish, green onion, ginger, garlic – are loaded with vitamin C, beta-carotene and polyphenols that provide beneficial compounds. Antioxidants have the power to protect your body from radicals that can damage your body cells. Kimchi’s polyphenol content may also offer protection against degenerative diseases and slow down aging.

Tips for buying and storing kimchi

If you use store-bought kimchi, store it in the fridge at 40°F (4°C) or below and use it by its best-before date when it is at its peak quality

Fermented products like kimchi have an extended shelf life. Refrigerated kimchi can last in the fridge for three to six months, and consuming it within the first three months is the most ideal for its probiotic benefits. Since kimchi is a fermented product, it will continue to ferment during storage. The flavour may become more sour and the colour may become more dull. If you see mould growth or the smell or taste of the fermented vegetable is off, it is time to throw it out

The bottom line

Kimchi is a traditional Korean staple that complements a variety of savoury dishes. This fermented food may offer a wide range of health benefits, from keeping your gut healthy to improving mood and lowering cholesterol. While this preserved vegetable is nutrient-dense with probiotics, vitamin K, fibre and more, it is high in sodium, so if you’re trying to moderate your salt intake, enjoy it as a small side dish