A study published Tuesday in South Korea found that people who ate moderate amounts of kimchi daily are at a lower risk for developing obesity, with different types of kimchi being associated with staving off different forms of obesity.
The report — titled “Association between kimchi consumption and obesity based on BMI and abdominal obesity in Korean adults” and published in the medical journal BMJ Open — surveyed over 115,000 Korean adults ages 40 to 69 and found that Korean men who consumed one to three servings of kimchi a day were less likely to develop obesity than those who ate less than a serving per day.
Kimchi, which originated in what is now South Korea, is a popular fermented vegetable dish prepared with salt, chili paste and various seasonings, such as onion, garlic and fish sauce.
The researchers from Chung Ang University, Korea’s National Cancer Center and the World Institute of Kimchi found that Korean men who consumed the most cabbage kimchi in particular had a 10% reduced chance of developing both obesity and abdominal obesity. Both men and women who ate more radish kimchi than average had 8% and 11% reduced risk of abdominal obesity, respectively.
Numerous studies have shown that a diet high in fermented foods, such as kimchi, has proven health benefits, such as increasing microbiome diversity and reducing inflammation. Another study, published in April in the Journal of Ethnic Foods, found that kimchi can be an effective treatment aid for obesity.
Michelle Jaelin, a registered dietitian practicing in Ontario, said she was not at all surprised by the conclusion of the study, noting that the fiber content of kimchi is beneficial to health.
“Fiber helps to keep you full longer, and it also contributes to your daily vegetable intake. The other thing is, because it is a fermented food, it’s got certain pre- and pro-biotics that can help with gut health,” Jaelin said.
However, the gender disparity in the health benefits could be due to stereotypical differences in consumption habits and attitudes toward diets, Jaelin said.
She added that how kimchi is served may be a major contributing factor in its health benefits. Equally important to kimchi is what you are eating with it. Kimchi is often served as a side dish alongside other healthful vegetables and proteins.
Researchers noted in the study that consuming more than three servings of kimchi a day could have the opposite benefit. Participants who ate more than five servings of kimchi per day were more likely to be at a risk for obesity. That is because kimchi contains a high level of sodium, Jaelin said.
“If you’re eating three meals a day — maybe you’re having kimchi on the side — that’s great. It is increasing your intake of vegetables, which is important,” she said, “but then more than that I’d watch a little bit, because it also is higher in sodium.”
Though the study was conducted in South Korea and included only Korean adults, Jaelin said eating a moderate amount of kimchi could benefit anyone. “I definitely do see health benefits for a variety of other populations, but it has to be something that you enjoy, that you like to eat,” she said.
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FAQs
Eating kimchi every day could help stave off weight gain, new study says. A study published Tuesday in South Korea found that people who ate moderate amounts of kimchi daily are at a lower risk for developing obesity, with different types of kimchi being associated with staving off different forms of obesity.
Can kimchi help gain weight? ›
One small study found that eating kimchi as part of a monthlong diet helped people with overweight or obesity shed weight and body fat. Eating kimchi may also prevent weight gain. Research shows that men who had one to three servings of kimchi daily were 10% less likely to become obese than those who didn't eat kimchi.
Can you lose weight by eating kimchi everyday? ›
It's in line with previous research with similar findings–that kimchi intake is associated with a lower risk of obesity and may help reduce body weight and waist size.
Does kimchi help with belly fat? ›
Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men. Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle).
Does kimchi for breakfast help you lose weight? ›
While some studies have shown an association between kimchi consumption, weight loss, and an improvement in blood glucose levels, the evidence isn't convincing. You can still enjoy kimchi as part of a healthy, varied, balanced diet. Just be mindful of your total daily sodium intake.
How much kimchi should I eat daily? ›
Eating up to three servings of kimchi a day is associated with a lower risk of obesity compared to eating one serving or less or more than five servings daily, according to a new study.
Do Koreans eat kimchi every day? ›
Kimchi can be found in almost every Korean household. It is possible to buy kimchi jars in most supermarkets and online sites. Kimchi offers multiple health benefits and maintains the overall health of the body. It is often recommended to include kimchi in your daily diet.
What are the benefits of eating kimchi every morning? ›
Along with fiber, vitamins, and minerals, kimchi contains natural probiotic bacteria. If you eat them regularly, the probiotics in fermented foods can be beneficial to your gut microbiome. Studies suggest that eating kimchi on a daily basis could help to improve some digestive problems.
Is it good to eat kimchi before bed? ›
If you aren't sleeping well, be kinder to your gut. Eating prebiotics such as yogurt, sauerkraut or kimchi before bedtime could help overcome your insomnia, a new study has discovered. Compounds in prebiotics help restore deep sleep known as non-REM (rapid eye movement) and REM sleep, which reduces stress.
Is eating kimchi good for skin? ›
Great For Your Skin And Anti-Ageing
Kimchi is high in vitamin C, which is responsible for collagen production. This protein keeps the skin youthful, maintains its firmness, reduces wrinkles, and slows the ageing process.
Sauerkraut and kimchi provide a double benefit: they are both from the Brassica family and fermented! The powerhouse antioxidant vitamin may help increase levels of progesterone which can help balance out the levels of estrogen in the body.
Does kimchi stop bloating? ›
Through fermentation, kimchi is loaded with probiotics, friendly bacteria that aid in digestion, rid your belly of gas, and fix the bloated feeling you're walking around with.
Is too much kimchi bad for your stomach? ›
Generally, kimchi is safe for most people unless you have a specific allergy to any of the ingredients. It may also cause some unpleasant side effects such as gas and bloating if you're not used to fermented or high-fibre food.
What happens if you eat kimchi on an empty stomach? ›
In short: it depends. Generally speaking, if your gut is in good shape and your body typically responds well to fermented foods, eating them on an empty stomach should be completely fine. “Fermented foods are typically fine to eat on an empty stomach since they help to support digestion,” Greenfield says.
Does kimchi lose health benefits when cooked? ›
Kimchi is a versatile dish that people can add to many meals. People can eat it as a side dish, use it as an ingredient in other meals, or eat it on its own. Although individuals can cook kimchi, keep in mind that heating any fermented foods can start to kill off the healthy probiotics.
Is fermented food good for weight gain? ›
No, fermented food is healthy. The good bacteria may improve digestion, boost immunity, promote a healthy weight. Eating foods packed with probiotics—good bacteria—is one way to boost up your gut health. Fermented foods, like yogurt and kimchi, are rich in probiotics.
Is kimchi good for Bulking? ›
Kimchi. No surprises to see this traditional korean concoction being great for muscle building. The fermented napa cabbage, onions, garlic, and spices aid the body's natural digestion. This in turn helps nutrient absorption making kimchi such a great way to gain the mass you want.
Will kimchi make you bloat? ›
Some fermented foods such as kimchi and sauerkraut contain both the probiotic microorganisms and the prebiotic fibre that feeds their growth, resulting in a little extra gas and bloating. Therefore, moderation and variation are important considerations when introducing these to your diet.
Is kimchi a junk food? ›
Kimchi is a healthy food option. It is low in calories and high in many key nutrients. The process of making it gives it a high amount of good bacteria known as probiotics.
