Health Benefits of Kimchi

Kimchi has been a staple of Korean cuisine for centuries. But in recent years, it’s also become a popular food in the U.S. and other parts of the world.

If you’ve never had kimchi, you might be wondering what the hype is about. What exactly is it? How do you eat it? And is kimchi good for you? Registered dietitian Amber Sommer, RD, LD, has the answers.

What is kimchi made of?

Kimchi (sometimes spelled kimchee) is a mix of pickled, fermented vegetables with added spices and seasonings. It’s typically made with:

• Napa or Korean cabbage
• Korean radishes
• Anchovies or fish sauce
• Garlic
• Ginger
• Gochugaru, a Korean red pepper spice that gives kimchi its reddish color and signature flavor
• Onions or scallions

Kimchi recipes vary, so you might not find all these ingredients in every batch or brand. (In other words, don’t rule it out just because you won’t go near anchovies!)

Kimchi is a unique flavor experience. Overall, it has a tangy and slightly sour taste with umami (savory) notes. And its red pepper spiciness can range from mild to hot, depending on the ingredients.

“Read the label to find out which veggies and spices it contains so you can pick one that suits your tastes,” advises Sommer. “You can also find recipes online if you want to make your own.”

Kimchi benefits

Kimchi has several potential health benefits, including boosting your gut health, improving digestion, preventing (or remedying) constipation and maybe even protecting you from chronic diseases like colon cancer and heart disease. Let’s take a closer look.

1. Boosts gut health

Fermented foods like kimchi are your gut’s BFF because they contain probiotics, friendly bacteria that live in your digestive tract to help with digestion and overall wellness.

“Your gut needs the right balance of bacteria to digest food, fight diseases and produce certain vitamins,” Sommer explains. “Fermented foods give you a power boost of beneficial bacteria to help you maintain a healthy gut microbiome.”

2. Keeps you regular

If you’re not getting enough fiber, there’s a good chance you’re dealing with constipation. Enter kimchi, your pickled pal filled with fiber, which can help you get regular again.

“The amount of fiber varies between recipes, but the foundation of kimchi is cabbage,” says Sommer. “ Like all cruciferous vegetables, cabbage is a good source of fiber, which can support digestive health and keep your digestive system moving.”

3. Helps manage hunger

Feeling famished too soon after that meal or snack? Low-calorie, high-fiber foods like kimchi are great options to help you feel full.

“The fiber in kimchi slows down its trip through your digestive system, so those hunger pangs stay away longer,” Sommer points out.

4. Curbs colon cancer risk

Some studies show that eating kimchi may help lower colon cancer risk. Its cancer-fighting power probably comes from its probiotics, fiber and phytochemicals (natural plant compounds that fight diseases).

“Eating kimchi and other fermented, fiber-rich foods may help decrease your risk of cancer,” Sommer says. “But even the healthiest diet can’t guarantee a cancer-free future, so don’t forget to get your recommended colorectal cancer screenings.”

5. Improves heart health

Eating a heart-healthy diet is one of the best ways to prevent heart attack and stroke. And kimchi may be the perfect food to spice up this healthy eating strategy. A randomized trial found that kimchi helped decrease unhealthy LDL and total cholesterol.

“High cholesterol is a risk factor for heart attack and stroke,” Sommer says. “Eating whole foods that are rich in phytonutrients and fiber can help reduce your risk for heart disease. Kimchi is one example. But all fruits and vegetables have heart health benefits.”

A word of warning, though: Kimchi can be high in salt, which can increase your risk of heart problems if you have too much in your diet.

“Most U.S. adults already eat too much salt, so steer clear of kimchi brands that are high in sodium,” Sommer cautions. “Look for a low-sodium brand or make your own to control how much salt you include.”

Side effects of eating kimchi

Most people can safely eat kimchi, but it’s not for everyone. Kimchi can have possible side effects, including:

• Belly trouble: The fiber and probiotics in kimchi can cause bloating and abdominal pain. “You can usually avoid these issues if you start with small portions and gradually increase the amount,” Sommer advises.
• Histamine reactions: Kimchi and other fermented foods contain histamine, which requires certain enzymes to digest. Some people lack these enzymes or have histamine intolerance, which can lead to headaches, hives, nausea and a runny nose.
• Food-borne illnesses: Though uncommon, fermented foods can sometimes be contaminated with bacteria, especially if they’re improperly stored. In rare cases, kimchi has been documented to cause outbreaks of E. coli, a group of bacteria that can cause gut infections.

“If you’re pregnant or have a chronic health condition, ask your provider whether probiotics or fermented foods are safe for you,” Sommer stresses.

How do you eat kimchi?

Kimchi is a versatile food that can double as a condiment. You can enjoy it right out of the jar or pair it with:

• Eggs: Kimchi works well mixed in with scrambled eggs and omelets.
• Fried rice: Scoop kimchi over your rice for a delicious meal (and use brown rice for extra fiber and nutrients).
• Noodles: Top rice noodles, udon noodles or plain, whole-grain ramen noodles with kimchi and veggies for a bowl of cozy comfort.
• Tacos: Add a twist to tacos by subbing in kimchi for tomato salsa.

Want to make your own kimchi? You’ll find plenty of recipes online, including some that are low in salt. But prepare to be patient: Fermentation takes up to five days.

“Kimchi is a great way to spice up your meals without adding many calories,” Sommer says. “And because it’s a veggie and a fermented food, you’ll likely reap some of its many potential health benefits.”