Benefits of kimchi for gut health
What is kimchi?
Kimchi is a traditional, fermented Korean food that is recognised as having beneficial effects on human health. Koreans eat it daily, getting through an average over 18kg each per year!
It has evolved from using only cabbage and beef stock in the pre-modern period through introducing chillies in the 1500’s, then adding more vegetables, garlic, ginger, salt, and fish sauce. The mix fermented, which was the traditional way to preserve vegetables for the winter months. (Napa) cabbage is the most common vegetable used to make kimchi although carrots, radish, cucumber, and scallions are also frequently used. There are hundreds of kimchi recipes that vary depending on the region and season in which they are produced.
Fermentation 101
For kimchi ingredients to become a true kimchi, they undergo a traditional fermentation process. Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid bacteria (LAB), giving kimchi its characteristic sourness. Specifically, strains of Lactobacillus, Leuconostoc and Weissella are believed to be the primary types of probiotics produced during kimchi fermentation.
LAB becomes most dominant while other less beneficial bacteria become suppressed thanks partially to the salting of the cabbage. The addition of pungent ingredients including garlic and ginger, plus the increase of LAB created during the fermentation kills pathogenic bacteria creating a safe food.
Once fermented, kimchi becomes ‘probiotic’ (i.e. it contains billions of bacteria that are beneficial for your gut). Kimchi contains Lactobacilli bacteria (also found in yoghurt and other fermented dairy products), which are amazing for creating and maintaining a healthy gut microflora, and therefore healthy digestion.
At Jones Trust Your Gut we leave our kimchi for 21 days to allow the flavours, textures, nutritional profile and health benefits to dramatically change and improve. Compared with the (still very healthy) raw ingredients, fermentation has been shown to positively affect fasting insulin levels, obesity, lipid metabolism, and inflammatory processes. 1
Gut health benefits. Spoiler alert… they’re massive!
1. Probiotics
A healthy bacterial microflora in the gastrointestinal (GI) tract plays a pivotal role in preventing the pathophysiology of some GI disorders. Probiotics have been used as a natural digestive treatment for over a century. The beneficial probiotic bacteria strains help crowd out harmful bacteria in the gut that can cause indigestion, inflammation and even hormonal changes. 2
Kimchi, like all fermented foods, is useful for anyone suffering from common digestive issues like constipation or more serious conditions like candida virus, leaky gut syndrome and autoimmune disorders. Probiotics, whether in single-dose supplements, or in fermented foods help reduce the negative symptoms of many GI disorders, including antibiotic-associated diarrhoea, clostridium difficile colitis, infectious diarrhoea, bowel disease, and irritable bowel syndrome. 3
Lactobacilli bacteria are a key bacterium in helping your gut overcoming a candida infection. Candida is naturally present in the GI tract, however overgrowths are extremely common. Candida creates sugar cravings (the yeast likes to feed on sugar), and the same pathogen causes gut issues as well as thrush. 4
2. High in fibre
Kimchi is made from vegetables, which all provide a high dose of dietary fibre, especially cabbage. To put it bluntly, this fermented food can “keep you regular” and help you poop!
The fibre helps ensure a healthy digestive flow, which is crucial for detoxing the body - if you don’t poo how are you going to get rid of those toxins and other waste materials? 5
Filled with vegetables, kimchi is simultaneously nutrient-dense and low in calories (in case anyone is still counting those), plus it will help you to feel satiated. Fibre naturally adds bulk in digestive tract – this helps slow digestion to help you feel fuller for longer, absorbs toxins ready for excretion and then stimulate the intestines to pass stool.
Without sufficient fibre, toxins are reabsorbed into the blood and you won’t feel full so will end up eating more than you need to – leading to weight gain and increased blood sugar levels. As well as the impressive list of vitamin and minerals in kimchi, the fibre will help control your blood sugar, promote a healthy weight and protect your bowels from disease… all by helping you to go every day.
How to use Kimchi
Use it everywhere, on everything! Ok, maybe not on your chia berry breakfast, but that’s your only excuse. In Korean culture, kimchi is served with almost every meal, including breakfast. Not only is kimchi eaten by itself as a side dish or appetizer but it is also used as an ingredient in a variety of dishes.
It genuinely goes with any meal - Welsh rarebit anyone? Translating its uses across cuisines, means that you can use it in stews, to flavour stir-fry dishes, rice or noodles, salads, sandwiches, and even pizza. It is an all-natural, guilt-free snack.
Kimchi’s flavour is complex, but includes sour, spicy, and umami. Lactic acid produced by bacteria during fermentation creates a tangy, pungent flavour similar to that of sauerkraut, yet the added layers of spices and ingredients give your taste buds a real treat. Jones Trust Your Gut’s Kimchi uses a mix of hand-fermented vegetables with a Welsh twist, using Laverbread and Seasalt from Anglesea, as well as chilli and ginger for little punch.
Where to buy
Through Jones Trust Your Gut of course! Jones Trust Your Gut Kimchi uses Welsh laverbread (seaweed) to create the similar flavour profile of fish sauce while keeping it all plant based.
Buy your Jones Trust Your Gut Welsh Kimchi here.
As with all fermented foods, remember to start slow if you’re not used to eating them. The high fibre and probiotic content can cause gas and bloating if your gut bacteria get overloaded and can’t cope! Start with small portions to build up your beneficial bacteria, then you can enjoy more.
Geonbae (cheers in Korean)!
Ps If you are struggling with your gut health and would like to see a professional, then why not get in touch with our wonderful nutritionist, Nina Weatherill from Nina Nutrition.
References:
1. https://pubmed.ncbi.nlm.nih.gov/21745625/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895381/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002586/