Dietitian shares 8 reasons to try kimchi—a fermented probiotic Korean dish that boosts heart, skin, and gut health
If you have ever watched a Korean drama, you have probably seen characters digging into a bowl of kimchi with every meal—that bright red, spicy, crunchy side dish that somehow looks both simple and irresistible. You might have even wondered, what is so special about it? Well, kimchi is not just a staple in Korean homes anymore! It is now winning hearts and stomachs worldwide and for good reason. Made from fermented vegetables like cabbage and radish, it is tangy, flavourful, and loaded with several essential nutrients. But here is what makes it truly fascinating: this humble dish is packed with probiotics, vitamins, and antioxidants that can support your gut, boost immunity, and even slow ageing, says a dietitian.
Is Kimchi good for you?
Here are 8 top health benefits of Kimchi:
1. Packed with essential nutrients
Kimchi is rich in vitamins A, B, and C, as well as minerals like iron and calcium, which help support your immune system and energy levels. It is also rich in fiber and plant-based protein. “Since kimchi is made using green vegetables such as cabbage, celery, and spinach, it provides vitamin K and riboflavin—two nutrients vital for bone and skin health,” Clinical Dietitian Khushma Shah tells Health Shots.
2. Fermentation and probiotic benefits
Kimchi’s fermentation process enhances nutrient absorption and boosts the growth of probiotics—friendly bacteria that support gut health. According to a study published in Food, fermented foods like kimchi can help improve digestion, mental health, and heart function while also strengthening the immune system. Shah notes that fermentation not only gives kimchi its tangy flavour but also helps promote a healthy microbiome. However, due to its high sodium content, moderation is key.
3. Great for weight loss
Low in calories yet high in flavour, kimchi can be a great addition for those aiming to manage weight. One cup (about 150 grams) has only around 23 calories. A study found that participants who consumed fermented kimchi saw greater improvements in body fat and blood pressure than those who ate fresh versions. Its probiotics may also help regulate metabolism, making it easier to maintain a healthy weight.
4. Supports digestion
“The probiotics in kimchi play a major role in keeping your digestive system healthy,” says Shah. These good bacteria help break down food more efficiently and ease common issues like bloating or indigestion. Regular consumption can also support stronger immunity and better overall health.
5. Fights inflammation
Garlic, ginger, and chili peppers, key ingredients in kimchi, are rich in antioxidants that fight oxidative stress and inflammation. A review in Nutrition Reviews highlighted that probiotics and bioactive compounds in fermented foods may reduce inflammation markers in the body. That is why regularly eating kimchi may not only keep your gut happy but also help protect against chronic conditions related to inflammation.
6. Boosts immunity and prevents infections
Kimchi’s probiotics, particularly Lactobacillus, help strengthen the natural defense system of the body. Some research also suggests that probiotic-rich foods may help prevent yeast infections by keeping the body’s natural flora balanced.
7. Improves heart health
Research published in the Journal of Medicinal Food shows that kimchi consumption may reduce cholesterol levels and lower the risk of heart disease. Its anti-inflammatory and antioxidant properties may help keep arteries clear and promote better circulation. Regularly eating small servings of kimchi could contribute to better cardiovascular health over time.
8. May slow down ageing
Chronic inflammation and oxidative stress are key drivers of premature ageing. “Studies suggest that kimchi’s antioxidants and probiotics can help slow cellular damage and promote longer cell life,” suggests Shah. That means kimchi is beneficial for your skin, heart, and immune system.
(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
