What is kimchi good for?

It is increasingly easy to find kimchi in the fridges of organic stores and Asian supermarkets. Fermented plant foods such as kimchi contribute to the good intestinal and body health in general thanks to its content in live bacteria.

Almost every culture has a recipe for fermented foods that has been passed down from generation to generation. Yogurt is the best known fermented food in Spain. In Korea, kimchi is the national food and it is served as a side dish with most meals.

The basic foods to prepare kimchi are Chinesse cabbage (Pekingese brassica“baechu” in Korean) and radish, but some traditional recipes also use cucumber, onion, and carrot as main vegetables. It can also contain chili powder, garlic, salt and fermented fish sauce (vegetarian kimchi obviously do without this ingredient).

In addition to the ingredients, the temperature and duration of fermentation contribute to the more or less intense flavor of the finished recipe. Its flavor is complex and is dominated by bitter and spicy notes.

Why probiotic foods are beneficial for health

Foods rich in beneficial bacteria act as probiotics. Using a probiotic supplement or eating fermented foods has become increasingly popular as evidence mounts that digestive bacteria have a beneficial effect in the bacterial communities (microbiota) residing in the intestine.

Kimchi production is achieved by fermenting vegetables with lactic acid bacteria, the same bacteria that are used in the fermentation of dairy products (lactobacilli and bifidobacteria).

Kimchi bacteria prevent leaky gut

A healthy intestinal microbiota is necessary for the mucous membranes of the intestinal walls to fulfill their main function, which is to allow nutrients to pass through the bloodstream, but prevent the passage of inflammatory agents, toxic, carcinogenic or allergenic. In addition, the microbiota collaborates in the assimilation and production of nutrients and in the functioning of the immune system.

When the bacteria in the intestine are out of balance, the permeability of the mucosa that lines the intestinal walls increases. This problem is known as “intestinal hyperpermeability”, which is characteristic of inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. Kimchi plays two roles in protecting gut health.

First, it is abundant in bacteria that increase in number and variety of the populations that make up the microbiota. Secondly, kimchi is also high in prebiotic insoluble fiber, which is the preferred source of nutrition for beneficial microorganisms. Foods that combine probiotics and prebiotics can be called symbiotic.

Produce long-chain fatty acids with anti-inflammatory properties

Beneficial gut bacteria produce short-chain fatty acids (SCFAs) that act as messengers. Among other things, they reduce the presence of oxygen in the intestine, which limits the growth of pathogenic bacteria, as the Escherichia coli and salmonella, but not the beneficial ones.

In addition the AGCC reduce inflammation and improve the functioning of the intestinal tract, protecting against the development of diseases, including colon cancer.

Prevent mental and metabolic diseases

Kimchi and other bacteria, through SCFA, could prevent the development of learning disabilities, diabetes, obesity and Parkinson’s disease.

Kimchi protects against the overgrowth of pathogenic bacteria related to autoimmune and metabolic disorders, intestinal diseases and neuroinflammatory diseases. In other words, it can reduce the symptoms of disorders whose symptoms occur far from the intestine.

Gut health can improve sleep and support your immune system

Researchers have discovered that there is a two-way link between the gut and the sleep process. The intestinal microbiota not only affects the digestive, metabolic and immunological functions of the host, but also also regulates sleep and mental states through the microbiota-gut-brain axis.

Studies indicate that digestive bacteria and the genes that regulate circadian rhythms among which is the wake-sleep, can interact. This explains why people with more diversity of bacteria and a preponderance of certain populations have better sleep.

It is a recipe very rich in nutrients

In addition to all the benefits associated with probiotics, kimchi is also rich in nutrients. It provides beta-carotene (provitamin A) and vitamin C in abundance. Both nutrients are highly antioxidant and promote the good condition of all body tissues.

It also contains minerals such as calcium, magnesium and potassium, as well as anti-inflammatory and antioxidant polyphenols, which especially benefit the cardiovascular system. Studies have shown that kimchi can help balance cholesterol and triglyceride levels.

Do you dare to make kimchi at home?

It’s surprisingly easy to make your own kimchi at home, allowing you to tweak the recipe to suit your taste and control the quality of the ingredients. We provide you with a couple of recipes: