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Kimchi Health Benefits?

The Evidence is Stronger than ever, it is time to Get a Kimchi Fridge!

Not a Kimchi-fan yet?

A new 2025 study paper published within NPJ Science of Food may convince you. The headline finding is that Kimchi acts as an adaptogen.

Consuming it regularly immunomodulatory effects, suppressing excessive immune responses and concurrently enhancing the effectiveness of cellular defense activity.

This human trial evidence adds to the existing more observational evidence base indicating that that regular Kimchi consumption:

📈 Increases human gut bacteria diversity, with emphasis on desirable bacteria

📈Supports gut barrier integrity thanks to bacterial production of short-chain fatty acids

📈May well improve insulin sensitivity and  reduce LDL cholesterol

📈Act as an antioxidant, anti-inflammatory immune modulator

🥗What is Kimchi? 🥗

It is a fermented food, most popular in Korea where many homes have a dedicated Kimchi fridge.

The most common ingredients are cabbage, daikon radish, spring onions, garlic, ginger, red pepper flakes, salt and fish sauce (anchovies).

When allowed to ferment, Kimchi develops a rich and diverse community of bacteria with a particular emphasis on Lactobacillus species.

When you eat Kimchi, you are consuming these health benefiting bacteria along with the remaining prebiotic fibre, from the plant ingredients, that provide food for those same bacteria, The combination of probiotic and prebiotic constitutes a natural synbiotic, a synthesis of pro and pre.

🥗How do you make Kimchi?🥗

Very easy. Ideally, have a big glass Kilner jar with an airlock lid that will allow the interior air to gas-out whilst preserving the contents.

You will simply roughly chop and mix together the ingredients and place them inside the jar, then allow to ferment for a few weeks, after which you keep it in your fridge, or your Kimchi fridge.

I will link out to written and video recipes in the comments.

🥗 Why do you need a Kimchi fridge?🥗

One argument against Kimchi that I can think of is that you may well want a Kimchi fridge. It is powerfully aromatic.

I prepared Kimchi for about two years before pausing. I paused because even when I kept my Kimchi inside a vacuum sealed container, inside a chill box, inside a fridge, my entire house persistently smelled of Kimchi for hours after each time I opened that fridge.

Hence the very common practice of having a Kimchi fridge in Korea. Usually just a small, tabletop style fridge which you open less often than your main fridge.

Linking to the source paper

Single-cell RNA sequencing reveals that kimchi dietary intervention modulates human antigen-presenting and CD4⁺ T cells

https://www.nature.com/articles/s41538-025-00593-7 

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