Kimchi
Kimchi as a functional food: what small randomized trials show for body weight, blood sugar and cholesterol, why a kimchi-derived probiotic is not kimchi, and sodium.
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Overview
Kimchi is a Korean dish of fermented, salted vegetables, commonly cabbage. Most human research comes from Korea and many studies are small.What the research shows
| Study | Design | What was found |
|---|---|---|
| Kim 2011 | 22 overweight or obese adults, crossover, fresh versus fermented kimchi for 4 weeks each | Body weight, BMI and body fat fell in both phases; fermented kimchi also lowered waist-hip ratio and fasting glucose, with greater differences in blood pressure and total cholesterol [1] |
| An 2013 | People with prediabetes, fresh versus fermented kimchi | Fermented kimchi lowered insulin resistance and blood pressure; improved glucose tolerance in 33.3% versus 9.5% with fresh [2] |
| Choi 2013 | 100 healthy young adults housed together for 7 days, 15 g versus 210 g kimchi a day | Fasting glucose, total cholesterol and LDL fell in both groups, more with the higher amount [3] |
These are short, small trials. We did not find large, long-term trials of kimchi in the sources we read. Proper evidence for lasting health outcomes was not found.
A kimchi-derived probiotic is not kimchi
A 12-week trial of Lactobacillus sakei CJLS03, a strain isolated from kimchi and given as a supplement, reported 0.8 kg less body fat than placebo with no change in body weight or BMI. It was supported by a grant from a food company (CJ Foods). [4] This tells us about one strain, not about eating kimchi.Fresh versus fermented
Two of the trials above compared fresh and fermented kimchi; the fermented kimchi tended to show larger effects on blood pressure, glucose and insulin resistance. [1][2] Another study reported contrasting effects of fresh and fermented kimchi on gut microbiota. [5]Safety and individual considerations
- Salt: kimchi is salted. The Dietary Guidelines advise adults to keep sodium below 2,300 mg a day; check the label. [6]
- Fermented vegetables can contain tyramine; if you take an MAOI antidepressant, Mayo Clinic lists kimchi among foods to ask about. [7]
- We do not give home-fermentation instructions here. See Preparation.
Related
Sauerkraut · Kimchi vs sauerkrautFrequently asked questions
Is kimchi a probiotic?
Not automatically. ISAPP separates fermented foods from probiotics, which need a defined strain with a shown benefit. [8]
Does kimchi help with weight loss?
Small trials in overweight adults reported reductions in body weight and body fat over 4 weeks, but they were short and small. [1]
References
- Kim EK et al. Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients. Nutr Res 2011. PMID 21745625.
- An SY et al. Beneficial effects of fresh and fermented kimchi in prediabetic individuals. Ann Nutr Metab 2013. PMID 23969321.
- Choi IH et al. Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial. J Med Food 2013. PMID 23444963.
- Lim S et al. Effect of Lactobacillus sakei, a Probiotic Derived from Kimchi, on Body Fat in Koreans with Obesity: A Randomized Controlled Study. Endocrinol Metab (Seoul) 2020. PMID 32615727.
- Han K et al. Contrasting effects of fresh and fermented kimchi consumption on gut microbiota composition and gene expression related to metabolic syndrome in obese Korean women. Mol Nutr Food Res 2015. PMID 25688926.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. Check the site for the current edition.
- Mayo Clinic. MAOIs and diet: Is it necessary to restrict tyramine?.
- Marco ML et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol 2021. PMID 33398112.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.