Fermentation Delicacy from South Korea - Kimchi
David Janitzek
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Diets Premium Expert • 15.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert David Janitzek | min read 6 min | Scientifically reviewed by a clinical dietitian 15.03.2026 |
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Key Takeaways
In recent years, global cuisine has gained increasing popularity among Poles. One of the interesting trends is Korean cuisine, renowned for its many fragrant dishes, among which kimchi cannot be missed. This fermentation delicacy, full of intense aromas, not only satisfies the palate but also enriches the diet and shows numerous health advantages.
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"What precisely is kimchi?"
Kimchi is a true gem of Korean cuisine, consisting mainly of sour pickled cabbage and spicy seasonings. Although there are many different variations, the most popular and well-known is baechu kimchi, which is based on Chinese cabbage. During the preparation, the cabbage undergoes a fermentation process in brine, enriching it with the essences of garlic, ginger, chili peppers, mustard, onions, cinnamon, and fish sauce, as well as other ingredients that vary depending on the region and culinary preferences. Often, mushrooms, vegetables (such as leek and carrots), fruits, grains (mostly rice and barley), as well as meat and seafood are added, lending the dish an extremely rich flavor. The fermentation process not only influences the intense taste of kimchi but also ensures its longevity. Kimchi is a popular component of Korean dishes, but also an indispensable element of Korean culture and cuisine. Consumed daily by millions of Koreans, it is now gaining followers around the world (J. K. Petra et al. 2016).
Health benefits of consuming kimchi
The custom of consuming kimchi is linked with positive alterations in the gut microbiota, which are widely recognized to have a significant impact on not only the health of the digestive tract but also the overall well-being of the body. Kimchi, as a rich source of Lactobacillus lactic acid bacteria, can encourage the proliferation of beneficial gut bacteria, including species from the families Faecalibacterium and Bifidobacterium. They are known to aid the digestive tract by reinforcing the gut barrier and promoting digestion. In this manner, they contribute to decreasing the risk of various disorders, such as irritable bowel syndrome or inflammatory bowel disease.
Lowers triglycerides and cholesterol levels
Incorporation of kimchi in daily diet can provide benefits for cardiovascular health. Its regular consumption can impact the reduction of triglycerides and LDL levels (known as „bad“ cholesterol), whose high concentration is associated with an increased risk of cardiovascular diseases, such as atherosclerosis, heart attack, or stroke. Moreover, kimchi can contribute to raising the HDL level, that is, the „good“ cholesterol. HDL plays a crucial role in the body – it transports cholesterol from peripheral tissues to the liver, where it is metabolized. This process is of utmost significance for protection against cardiovascular diseases, ensuring proper functioning of the heart and blood vessels.
Aids in weight reduction
Kimchi, due to its probiotic attributes and low calorie count (20-40 kcal/100 g), can be an invaluable aid for individuals battling with overweight. Research studies propose that consistent consumption of kimchi can aid in decreasing body mass, lowering the percentage of fat in the body, and reducing waist circumference. The impact of kimchi in the context of weight reduction can be multifaceted. The key feature of fermented vegetables is their high fiber content, which enhances the feeling of fullness and aids in appetite control, leading to less calorie consumption. In this manner, kimchi becomes not just a delicious dietary supplement, but also an effective tool in the fight against extra weight (Lim et al. 2020).
Protects the body against infections
Kimchi, owing to its wealth of unique components, plays a pivotal role in fortifying the immune system and battling inflammation. It contains probiotic substances that stimulate the production of anti-inflammatory cytokines and aid in lowering levels of pro-inflammatory cytokines, resulting in a reduction of inflammation within the body. Moreover, allicins from onions and garlic and gingerols from ginger augment this effect, thereby supporting both immune health and overall well-being. The synergy of these components renders Kimchi not only a boon for the immune system, but also a valuable dietary component that contributes to improved health and wellness.
Optimizing skin condition
Kimchi, which is rich in probiotic bacteria and essential nutrients, can significantly contribute to improving skin condition. As previously mentioned, its regular consumption aids in maintaining digestive health, which also impacts the condition of the skin. Balance in this regard has an influence on reducing inflammatory states in the body and improving the absorption of nutrients that are crucial for maintaining healthy and radiant skin. Kimchi can therefore contribute to reducing skin issues such as acne or eczema (S. Hans et al. 2019).
Homemade Kimchi – Ingredients (10 portions)
– 1 kilogram of beijing cabbage (2 small units), – 200 milliliters of water (4⁄5 cups), – 51 grams of salt (5 spoons for pouring + 1⁄4 spoon for seasoning), – 30 grams of rice flour (2 teaspoons), – 30 milliliters of soy sauce (3 teaspoons), – 25 grams of onion (1⁄4 piece), – 90 grams of soy carrot (2 teas), – 240 grams of beans (2 teas), – 10 grams of sugar (sugar), – 16 grams of sweet peppers (2 teas), – 16 grams of minced pepper paste, – 15 grams of red coffee (souples of 2 teas), – 5 grams of soya sauce (soules of the hand), – 4 grams of raw soybean (graves of 1 graves), – 1 gram of chili (supples of 1 kilogram), – 2 grams. of salt (puples of 5 grams and 4 grams).
Compendium
It is worth noting that kimchi can be prepared in various ways, which makes it difficult to estimate its nutritional value and to determine the content of individual probiotic strains. In addition, individuals suffering from hypertension should exercise caution when consuming this dish as kimchi is typically very high in salt, which should be restricted in this case.
mgr David Janitzek
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