Why a new study says kimchi could be the surprising immune booster your body needs

DCM Editorial Summary: This story has been independently rewritten and summarised for DCM readers to highlight key developments relevant to the region. Original reporting by The Conversation, click this post to read the original article.

Eating kimchi every day may help enhance your immune system, according to a recent study. Kimchi, a traditional Korean fermented cabbage dish, is known for its positive effects on gut health and overall well-being. In this study, 13 overweight adults were observed over 12 weeks and split into three groups: one received a placebo, while the other two were given different types of freeze-dried kimchi in capsule form. The daily dose was equal to about 30 grams of fresh kimchi.

Blood tests taken before and after the study revealed that kimchi increased the activity of antigen-presenting cells, which are essential for alerting your immune system to potential threats. It also activated key genes in helper T cells, allowing them to respond faster and more effectively to infections. Importantly, kimchi didn’t overstimulate the entire immune system, helping to maintain a healthy balance and avoid unnecessary inflammation.

Both versions of kimchi (naturally fermented and starter-culture fermented) boosted immune cell activity, although the starter-culture version had a slightly stronger effect. Those who took the placebo didn’t experience any immune changes. While further research is needed to confirm its impact on real-life illness and inflammation, this study gives insight into how fermented foods might strengthen your immune response.

It’s not just kimchi that could benefit your immune system. Other fermented foods like yogurt, kefir, sauerkraut, miso, and kombucha also contain live microbes that support gut and immune health. Since each type of fermented food contains different microbes, including a variety in your diet may offer the most benefit.

Although there’s no official guideline for how much fermented food to eat, starting with small daily amounts like the 30 grams used in the study is manageable. By regularly including different fermented foods in your meals, you can enjoy their flavors while gradually supporting your gut and immune function.