January 2025

What is kimchi?


Kimchi is probably the most recognisable traditional Korean food in the world, made from spicy fermented vegetables (typically napa cabbage and Korean radish). As a fermented food, it is known for its high probiotic content. It sometimes includes additional vegetables, like carrot and onion, and is flavoured with spices, including chilli, as well as garlic. The ingredients are typically fermented in a glass jar over several weeks.

Is kimchi healthy?


Kimchi’s nutritional profile depends on the brand you eat or whether you make your own, however, it is widely recognised that most kimchi has a good quota of vitamins and nutrients that make it a great addition to a healthy balanced diet. Although the high sodium content in kimchi does mean you shouldn’t over do it.

What are the potential health benefits of kimchi?


Recent studies have explored a wide range of potential health benefits from the consumption of kimchi. These include:

- Kimchi helps support a diverse microbiome as it is packed with high levels of probiotics which help increase the levels of good bacteria in the gut. The beneficial bacteria found in kimchi is largely linked to the fermentation process. Latest research indicates that a healthy and diverse microbiome supports the immune system, as well as offering protective effects for gastrointestinal, heart and even mental health. The link between gut health and brain health is being increasingly explored by scientists. Kimchi has also demonstrated anti microbial properties, due to the presence of Lactobacillus, a live bacteria which is commonly found in fermented food. This can be helpful to keep yeast infections (candida) at bay.

- Kimchi is packed full of vitamin K, which is essential for normal blood clotting. This can help with wound healing and other regenerative tasks of the body. Vitamin K also supports healthy bones and teeth.

- Kimchi is also a great source of vitamin B2 (riboflavin). This B vitamin plays a vital role in the production of energy and also supports healthy skin, eyes and nerves.

- The presence of phytochemicals and probiotic bacteria in fermented foods, like kimchi, may have an anti-inflammatory effect on the body, according to some research.

- Kimchi may help with weight loss. This will be music to the ears of anyone who has overindulged over the festive period. We all love a weight loss hack. Both fresh and fermented kimchi helped participants in a recent study lower their body fat. More and more research is currently exploring the link between obesity and the gut microbiome, so it is possible this is the mechanic with which fermented foods can have a beneficial impact on weight loss, however, kimchi is also naturally low in calories and high in fibre, which could also explain its positive weight loss benefits.

- Test tube studies have even suggested kimchi may slow the aging process, which might explain why Korean woman look so much younger than their age. Socials are full of content around this theme which, itself, has sparked a big K-beauty trend in the UK, inspiring Brits to use beauty products and skincare techniques favoured by Korean women. Although you can never underestimate the importance of a healthy, nutritious diet in the fight against aging too.

Further research is required to confirm all of the above health benefits of kimchi, but existing studies look promising and are a great reason to start adding some kimchi to your diet today.

How to include more kimchi in your diet?


There are many simple ways to introduce kimchi into the weekly menu. Korean people typically stir kimchi into curries, soups and stews for a nutrient boost and to add flavour. It can also be used as a side dish, uncooked, which means all the goodness is preserved. In Korea, kimchi is typically served with meat and rice, with pork being popular for the way its saltiness complements the tangy, sourness of the fermented favourite.

Kimchi also goes well with cheese, so it is a great addition to a cheese board, alongside the caramelised onion, or cheese on toast, swapping out the British classic of Worcester sauce.

Easy ways to add kimchi to your diet…

Check out our recipe pages for more inspiration on how to add a kimchi kick to your diet in 2025!…