The $5 superfood that slashes weight, improves cholesterol and reduces cancer risk
As chronic conditions like obesity, diabetes and cancer surge in the US, the potential solutions often go back to diet.
Diets rich in fruits, vegetables and whole grains are known to lower inflammation, boost gut health and protect the immune system.
But doctors and dietitians are increasingly shedding light on an ancient underdog: kimchi.
Dating back to 3,000-year-old Korean cooking, kimchi is a mix of salted and fermented vegetables like napa cabbage and radish. Often spiced with chili powder, garlic and ginger, it’s used with everything from rice and noodles to fried eggs and grilled meats.
Much like other Korean staples, kimchi has surged in popularity in the US, with a market size estimated to be growing six percent per year. Depending on the brand, kimchi costs about $5 for a 10 to 16oz jar or $15 for a bulk 35oz container, or around $0.50 per ounce.
Amid the growth, experts speaking to the Daily Mail have revealed how adding a spoonful of kimchi to your plate could lower your risk of chronic health concerns.
One key to its health halo? Fermentation, a process where microorganisms like yeast or bacteria break down into sugars, acids, gases or alcohol to preserve food and enhance the taste.
‘Fermentation increases the amount of probiotics in foods by encouraging healthy bacteria to grow,’ Dr Daniel Atkinson, a general practitioner in the UK and clinical lead at Treated, told the Daily Mail.
Kimchi has been a staple in Korean cooking for 3,000 years, but science is just beginning to hone in on a host of benefits (stock image)
Probiotics are ‘good’ bacteria shown to balance the gut microbiome, the vast community of trillions of bacteria, fungi and other microbes living in the digestive tract.
Kimchi is particularly a strong source of lactic acid bacteria such as Lactobacillus, Leuconostoc and Weissella, which help diversify the microbiome.
In one small study of 20 people, researchers found eating one 75g (2.5oz) serving of kimchi every day for two weeks significantly reduced abdominal pain, heartburn, acid reflux, bloating and belching in people with a history of digestive problems.
Another 2022 study found regularly consuming multiple varieties of kimchi alleviated abdominal pain, bloating and trouble passing a bowel movement.
‘People who have digestive issues may benefit from adding more fermented foods to their diet. But as with any dietary changes, individual response can vary,’ Atkinson said. ‘So if you have a pre-existing condition that affects your gut, like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), it’s always a good idea to check with your physician if you’re unsure.’
Dr Holly Neill, nutritionist and science manager at Yakult in the UK, notes that one 47g serving of kimchi (1.6oz) serving of kimchi is considered low in FODMAPs, short-chain carbohydrates associated with the symptoms of IBS.
‘While not all kimchi contains live bacteria, many traditional varieties do, introducing bacteria strains that can improve the balance of gut bacteria,’ she told Daily Mail.
‘When selecting kimchi, look for options in the chilled section that mention “live cultures,” as ambient products are typically pasteurized, which kills the live bacteria.’
The probiotics in kimchi are also thought to boost metabolism and regulate the accumulation of fat, improving the odds of losing weight.
‘Kimchi provides fiber which can contribute to feeling fuller for longer and could support weight management, alongside a well-balanced, varied diet,’ Neill said. ‘However, it’s important to remember that no single food will be responsible for weight loss. Focus on your overall dietary pattern and regular exercise instead.’
Kimchi contains Lactobacillus (pictured in the above stock image), which is associated with improved gut health
Kimchi is fermented, which allows healthy bacteria to thrive (stock image)
Emerging research has also linked kimchi to improved heart health metrics like lower cholesterol, blood pressure and inflammation.
One 2025 review from researchers in South Korea and at the University of Connecticut found that compared to control groups, people who consumed kimchi regularly lowered their fasting glucose by 1.9mg/dL, their triglycerides by 28.8mg/dL and systolic (the top number) and diastolic (the bottom number) blood pressure by 3.5mmHg and 2.7mmHg, respectively.
In a 2023 review, kimchi was shown to improve LDL (bad) cholesterol and overall blood sugar, placing less strain on the heart and lowering the risk of heart attack or stroke.
Dr Daniel Atkinson told the Daily Mail that while kimchi has gut and inflammatory benefits, it can be high in salt
And an analysis in the journal Genes & Nutrition found that men who consumed higher amounts of kimchi had improved levels of HDL (good) cholesterol compared to those who consumed no or low amounts of kimchi.
‘One possible explanation involves short-chain fatty acids, produced when gut bacteria break down fiber, which have been linked to positive heart health outcomes,’ Neill said.
However, Atkinson cautions that while ‘some links have been made between foods like kimchi and improved heart health, but more research is needed to fully understand the correlation between the two.’
He added: ‘If you’re looking to improve your heart health or reduce high blood pressure, doctors will always advise you to make lifestyle changes, such as exercising more regularly and eating an improved diet.
‘So eating more kimchi could be included in a diet that aims to improve your metabolic health while getting more important nutrients.’
Kimchi costs about $5 for a 10 to 16oz jar or $15 for a bulk 35oz container, making it a low-cost staple (stock image)
Some recent studies have also linked kimchi to a lower risk of cancer. One 2020 study in the Journal of Clinical Biochemistry and Nutrition found kimchi lowered inflammation and was associated with a decreased risk of colorectal cancer.
‘Some foods high in certain probiotics, including kimchi, have been shown to suppress carcinogen-activating enzymes and have protective effects against colorectal cancer – but more research is needed to know exactly how these could be utilized for the prevention or treatment of cancer, if at all,’ Atkinson said.
Atkinson also notes ‘there’s a flip side to this as well.’
Kimchi can be high in salt, for example. High salt intake has been shown to irritate the stomach lining, enhancing the growth of Helicobacter pylori (H pylori) bacteria. While as many as 40 percent of Americans have H pylori at any given time, it is usually harmless.
However, 90 percent of all stomach cancers in the US have been tied to H pylori due to it inducing chronic inflammation.
‘So there may be some benefit and risk [of kimchi] to weigh up – particularly if you have a family history of cancer, or have another condition that puts you at increased risk,’ Atkinson said. ‘As with any food that can be high in salt, it can be good to exercise moderation rather than eating in unchecked abundance.’
