Kimchi Benefits Include Weight Loss, Lowering Blood Pressure, and More

Kimchi benefits, the traditional mix of fermented vegetables that is an indispensable component of Korean cuisine, are just beginning to be uncovered by modern scientific research.

kimchi benefits

Kimchi benefits can help obese people decrease body weight, body mass index, waist-hip ratio, and percentage of body fat.

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If you’re a fan of Korean cuisine, you might already be familiar with kimchi, a mixture of salted and fermented vegetables, because it has been a staple for centuries. But if it’s your first time reading about it, you’ll be glad to discover that kimchi benefits not only those at risk of heart disease and diabetes, but also for those looking to lose weight, improve digestion, promote skin health, and so much more.

Kimchi is a nutritious vegetable probiotic food

Kimchi is a low-calorie, low-fat, nutrient-dense source of vitamins (especially vitamin C and beta-carotene), minerals, fiber, important phytochemicals (including beta-sitosterol, sulfur compounds, and capsaicin), and, perhaps most importantly, numerous probiotic strains (including Lactobacillus plantarum and Lactobacillus brevis).[1] Researchers have compared kimchi to yogurt, stating that kimchi can be considered a vegetable probiotic food, while yogurt is a health-promoting dairy probiotic food.[1]

Kimchi benefits for weight loss

Studies have reported numerous health benefits of kimchi and other fermented vegetables. For instance, eating kimchi can help obese people decrease body weight, body mass index, waist-hip ratio, and percentage of body fat.[2] 

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Kimchi benefits also improve a number of metabolic factors associated with being overweight that increase your risk of heart disease and diabetes: fasting blood sugar, cholesterol, and blood pressure.[2] In diabetic rats, kimchi improves insulin function and lowers average blood glucose levels.[3] In healthy young people, kimchi helps lower cholesterol and blood sugar.[4]

Other kimchi benefits

Besides its effect on weight, cholesterol, blood pressure, and blood sugar, kimchi benefits that have been reported in the scientific literature include:

  • Increased antioxidant status [4]
  • Protection from asthma [5]
  • Anti-aging properties [1,6]
  • Anti-cancer benefits [1,7]
  • Protection from atherosclerosis [8]
  • Anti-constipation effects [1]
  • Colon health promotion [1]
  • Brain health promotion [1]
  • Skin health promotion [1]

Immune stimulating kimchi benefits need further study

One of the other possible benefits of eating kimchi is immune system stimulation, potentially decreasing the risk of viral infections such as the flu. In animals, kimchi stimulates the growth of immune cells such as spleen cells, bone marrow cells, thymus cells, and B cells.[9] The probiotic strain lactobacillus plantarum isolated from kimchi increases the production of immunoglobulin A (IgA), an antibody that plays a critical role in immunity, in mice.[9]

Only one human study, which was small and of short duration (4 weeks), has examined the immune effects of kimchi in humans.[9] Results did not show any clear effects of kimchi on the immune systems of healthy college students. Further studies that are larger and of longer duration are needed to determine the immune enhancing effects of kimchi.

Utilizing kimchi benefits

There are hundreds of varieties of kimchi, each with varying types of fermented vegetables, seasonings, and cooking methods. Tastes range from bland to spicy. Good kimchi is often described as having a balanced sour, salty, and spicy flavor and has a crunchy texture. Experiment to find brands and varieties that suit your taste, but make sure you’re purchasing fermented kimchi, as non-fermented varieties are also available. Also, avoid kimchi that contains MSG, excessive amounts of sodium, and/or preservatives. There are many recipes to make you own, like this one.

Kimchi benefits can vary from person to person. Share your experience on kimchi benefits in the comments section below.

Originally published in 2015, this post has been updated.


[1] J Med Food. 2014 Jan;17(1):6-20.

[2] Nutr Res. 2011 Jun;31(6):436-43.

[3] J Med Food. 2009 Apr;12(2):292-7.

[4] J Med Food. 2013 Mar;16(3):223-9.

[5] J Med Food. 2014 Jan;17(1):172-178.

[6] J Korean Soc Food Sci Nutr. 2002;31:117–123.

[7] J Korean Soc Food Sci Nutr. 1995;24:169–182.

[8] J Agric Food Chem. 2007;55:10486–10492.

[9] Clin Nutr Res. Jul 2014; 3(2): 98–105.

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Comments
  • Thanks Dr. Kathleen for identifying the many health benefits of kimchi. It is one of those “fermented foods” which is super nutritious because of the beneficial live cultures it places in your gut.

  • Kimchi is indeed delicious. I never knew that it was so beneficial to one’s health.

  • cynthia M.

    My son has been studying the benefits of fermented foods as well and I know our family traditionally craves them, but the kimchi, something I forgot about after using some chopped up kimchi to make awesome tasting egg rolls, will definately get added to my cupboard staples now. Thanks for conveniently linking the recipe to this article.

  • How much Kimchi should I eat in a day? I have severe arthritis.

  • kimchiajumma

    Yes, Kimchi actually will raise the blood pressure, because of the salt (sodium). I have Type II Hypertention, so I speak from experience. I am 64, and have eaten kimchi for 40 years. Longer than some younger Koreans. 🙂 My first husband was Korean, so I eat and cook a lot of Korean food. I do try to use less salt in my kimchi making, and I always rinse and then soak my cabbages in cold water, after brining, and before adding sauce. This makes the Kimchi less salty. Even so, you should note, that Any sodium intake effect blood pressure. cheers

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