If you spend any time discussing or researching nutrition, chances are gut health has come up multiple times. Recently, due to increased research on the importance of maintaining a healthy gut, interest has surged in fermented foods, especially because they help our digestive system thrive and flourish. One of these superfoods is fermented kimchi, a popular Korean food. People are eager to discover the myriad of health benefits that are available to them simply by consuming kimchi. If you are one of those people, curious to find out what makes kimchi so wonderful, you came to the right place! Here we dig deep into the 6 major health benefits of eating kimchi, plus answer 6 common questions you may have. Let the health benefits begin!  

6 Health Benefits Of Fermented Kimchi 

1. Fermented Kimchi Contains Natural Probiotics

The biggest, and perhaps the most important health benefit of fermented kimchi is the powerful probiotics that are present throughout kimchi. Probiotics are live microorganisms, often referred to as “good” bacteria, that provide multiple health benefits when consumed in sufficient amounts. They are similar to the beneficial microorganisms naturally found in your gut. Because our guts contain trillions of bacteria, having a healthy balance between beneficial and harmful bacteria is crucial for digestion and overall health.The two main kinds of lactic acid probiotics are lactobacillus and bifidobacterium. If those sound strange and foreign to you, don’t worry, let’s break them down individually. 

Lactobacillus: This is the most common kind of probiotic, and it focuses on balancing gut flora and creating healthy bacteria levels in your gut. It is commonly found in fermented foods, like kimchi, yogurt, or other fermented vegetables 

Bifidobacterium: This powerful probiotic is known for breaking down fiber and creating vitamins in the gut. These bacteria are found in the colon and small intestine, and are super important for having a healthy digestive system. Foods like sourdough bread and milk kefir are good sources of bifidobacterium, as well as fermented vegetables like kimchi! 

Probiotics are one of the best parts of eating fermented kimchi, and your gut will thank you for the additional boost. Incorporate fermented kimchi into your diet today for a healthy and flourishing gut! 

2. Fermented Kimchi Boosts Your Immune System

Did you know that a large section of our immune system is actually in our gut? This means that there is a direct correlation between a healthy gut and a strong immune system. If you are trying to boost your immune system and support your body to fight against infections, you need to have a healthy gut. In kimchi, all those powerful probiotics we talked about earlier will also strengthen your immune system and give your body the tools it needs to protect you against infection. While taking vitamins and supplements to keep your immune system healthy are important, healthy natural food without added preservatives or chemicals will benefit your immune system just as much or more! Health benefits with every bite of delicious kimchi? Sounds like a win to us! 

3. Fermented Kimchi Is Nutrient Dense 

One of the best things about kimchi is that it doesn’t just taste delicious with all the flavorful, tangy crunch, it is also full of nutrients and vitamins. From Vitamin C and K to iron and folate, fermented kimchi is overflowing with nutrients. Ready to find out the benefit of each individual nutrient? 

• Vitamin C:  A very common vitamin, Vitamin C is critical for maintaining a healthy immune system and protecting our bodies against disease. It also keeps our skin and brains healthy, plus strengthens our bones. 
• Vitamin K: This powerful vitamin helps our body with blood clotting, keeping us safe if we are bleeding. Additionally, it keeps our hearts strong and healthy, something we all want. 
• Vitamin A (found in kimchi made with carrots): Essential for eye strength and health, plus our organ health, Vitamin A is bursting with antioxidants and health benefits. 
• Iron: It is so important to keep our iron levels balanced for increased energy and red blood cell production. Try kimchi as a source of iron! 
• Folate: Folic acid is critical for our cell development and tissue growth. It is important to get consistent sources of folate for our brain and body development. 
• Calcium: Say hello to strong bones and teeth when you eat foods rich in calcium! It boosts our bone strength and keeps our teeth strong against infection and breakage. 

4. Fermented Kimchi Contains Anti Inflammatory Properties 

When harmful bacteria outnumber the good bacteria, it can lead to chronic inflammation, a factor in many conditions such as arthritis, heart disease, and even certain autoimmune disorders. Kimchi isn’t just rich in probiotics; it also contains ingredients that contribute to its anti-inflammatory effects:

• Garlic and Ginger: Both are known for their anti-inflammatory and antioxidant properties. Garlic, in particular, contains allicin, which has been shown to reduce inflammation and support immune function.
• Chili Peppers: The capsaicin in chili peppers, a key ingredient in kimchi, has powerful anti-inflammatory effects. Studies have shown that capsaicin can help reduce pain and swelling, making it useful in conditions like arthritis.
• Cabbage and Vegetables: The cabbage in kimchi is rich in antioxidants like vitamin C and beta-carotene, which help reduce inflammation. Fight against inflammation by eating kimchi! 

5. Fermented Kimchi Is a Natural Body Cleanse

Our bodies rely on our digestive systems to properly flush out and cleanse toxins from our body. If our digestive system is clogged with unhealthy foods, it will be harder for our bodies to do their job properly. That’s where probiotics found in fermented kimchi can work their magic! Raw fermented kimchi offers a gentle natural body cleanse to help detoxify the liver. The healthy bacteria in probiotics boosts the existing bacteria in our digestive system, enabling it to fight more effectively against toxins and waste. You don’t need to focus on laxatives or juice cleanses to cleanse your gut. Fermented kimchi is a natural body cleanse that also tastes delicious! 

6. Fermented Kimchi Is Great For Weight Loss

Yes, it is true! Eating kimchi can support weight loss due to its combination of probiotics, fiber, and other ingredients that contribute to metabolism, digestion, and gut health. Here’s a breakdown of how these factors can help with weight loss:

• Appetite Regulation: Remember capsaicin, the nutrient in chili peppers? Capsaicin can actually slightly increase metabolism by raising the body’s core temperature, which could lead to burning more calories.

  
  

• Fiber Content: Kimchi is typically made with vegetables like napa cabbage, radishes, and sometimes garlic and ginger, all of which provide dietary fiber. Fiber helps improve digestion, makes you feel fuller for longer which prevents overeating. It also acts as a prebiotic, nourishing beneficial gut bacteria that play a role in regulating weight and overall metabolism.

  
  

• Low-Calorie, Nutrient-Dense Food: As highlighted previously, kimchi is low in calories but rich in vitamins, minerals, and antioxidants. It’s a nutrient-dense food that allows you to feel satisfied without consuming a lot of calories, making it a great addition to a weight loss diet. 

  
  

• Blood Sugar Regulation: Kimchi has been shown to help regulate blood sugar levels. That is critical to weight management, as fluctuations in blood sugar can lead to increased hunger, cravings, and overeating. The probiotics and fiber in kimchi help stabilize blood sugar, reducing the likelihood of insulin resistance and promoting a steady release of energy. 

  
  

While fermented kimchi alone isn’t a magic solution for weight loss, when included as part of a balanced, healthy diet, it can contribute to better metabolic health, reduced cravings, and improved digestive function, all of which can support a healthy weight management. 

6 Common Questions about Fermented Kimchi 

What is Kimchi Made of? 

Kimchi is a popular Korean food that consists of salted and fermented napa cabbage. Typically the spices included are red chili flakes, ginger or garlic, and sometimes other vegetables like carrots, radishes, and onions. First, the cabbage is heavily salted to draw out excess water, then it is marinated in spices and other vegetables. Finally, it is left to ferment so all those wonderful probiotics can flourish.  While some people prefer a very spicy kimchi, others prefer a milder kimchi that isn’t as strong. 

Is Kimchi Fermented or Pickled? 

Traditional Korean kimchi is a fermented food that differs from pickling. While pickling involves a hot vinegar brine that quickly pickles food, fermenting uses the natural bacteria in food and cold water and salt to slowly create those powerful probiotics. 

Will Kimchi Go Bad?

Sadly, you can’t enjoy kimchi forever, as it will eventually go bad. But, if you store it properly, you can enjoy it for a long time! Typically you can store it in an airtight container for up to 3-6 months in the fridge or 1 week at room temperature. If your kimchi smells rotten, or tastes very sour, it has probably gone bad. 

Is It Good to Eat Kimchi Every Day? 

If you are thoroughly convinced of the power of eating kimchi, you may be wondering if you can indulge every day. The short answer is yes! Eating kimchi every day in moderate amounts has been shown to have long lasting health benefits. However, due to the salt content in kimchi, you will need to monitor how much you are consuming, particularly if you have high blood pressure or high sodium levels already. 

How to Store Fermented Kimchi? 

The best way to store fermented kimchi is in an airtight container in the fridge. This will prevent the kimchi from going bad and keep it fresh and crunchy. To avoid the top from drying out, ensure the vegetables are submerged in the liquid. 

How to Incorporate Kimchi into Your Diet?

Adding kimchi to your meals is a simple way to enjoy all its powerful health benefits. Here are a few ideas for including this superfood in your diet:

• As a side dish: Serve kimchi alongside your main dishes like rice, noodles, or grilled meats.
• In soups and stews: Kimchi can be a great addition to soups or stews, adding a burst of flavor and nutrition.
• In sandwiches and wraps: Add kimchi to a sandwich, burger, or wrap for a spicy, tangy twist.
• Kimchi fried rice: One of the most popular ways to eat kimchi is adding it to fried rice. It pairs perfectly with eggs, vegetables, and your favorite rice.
• New recipe: Try something new! Stretch your food comfort zones a bit and add it to something you’ve never had before. You might discover a new favorite way to get those powerful probiotics in!

There you have it folks! The 6 main health benefits of eating fermented kimchi and the answers for your common questions. If you are looking for a natural, organically grown, fermented kimchi, Swiss Villa is proud to present our kimchi options. By focusing on clean, natural farming methods and food preparation, we ensure that our food products will benefit your body and leave you feeling great. Contact us to find out more, or easily shop online for your convenience.