What’s The Deal with Kimchi – And Is It Good for You?

If there’s one thing that seems to be having a bit of a moment, it’s Kimchi.

The fermented food isn’t exactly new on the radar of food lovers but considering searches for it have increased by a massive 154% in the past five years – and approximately 48,000 UK searches made in January 2024 alone - something is happening.

This flavourful and tangy side dish not only adds zing and subtle heat to your taste buds but apparently can also offer several health benefits – but what? And, more importantly, how?

After all, it’s just fermented cabbage!

In this article, we'll delve into the fascinating world of kimchi, uncovering its history, ingredients, health benefits, and how you can make it at home.

So, grab your apron and get ready to embark on this tantalisingly tangy journey into the hot n’ sour world of this Korean staple …

A Brief History of Kimchi

Tangy and Zingy

Kimchi's roots can be traced back to ancient Korea, where it was primarily created as a way to preserve vegetables for the long winter months. The traditional method of fermenting cabbage with spices and seasonings not only extended the shelf life of the vegetables but also enhanced their nutritional value.

Over time, kimchi became an integral part of Korean cuisine and forged its way into the hearts and taste buds of people worldwide. Today, it is considered one of the most iconic and popular Korean dishes and is often enjoyed at breakfast, lunch and dinner.

What Goes into Kimchi?

At its core, kimchi is a fermented vegetable dish, with napa cabbage being the most commonly used vegetable.

However, other vegetables such as radishes, cucumbers, and onions can also be used to create variations of this delectable dish.

The vegetables are typically seasoned with a blend of garlic, ginger, scallions, chili pepper flakes, fish sauce, and salt.

Now, when we write it out like that, it doesn’t sound very appetising, does it? But the magic happens in the fermentation process when these simple ingredients are transformed into a complex symphony of flavours.

During fermentation, lactic acid bacteria convert the naturally occurring sugars in the vegetables into lactic acid, which gives kimchi its tangy taste and characteristic crunch.

The Nutritional Value of Kimchi

There are a couple of reasons why kimchi has gained popularity of late. One is to do with Tik Tok as there have been several viral videos on how to make it and what to eat with it.

Another is its impressive nutritional profile. This power-packed side dish is low in calories and fat while being rich in fibre, vitamins, and minerals, like:

Probiotics for Gut Health

The fermentation process of kimchi creates an abundance of beneficial probiotic bacteria, including strains of Lactobacillus, which are known for their positive effects on gut health.

These probiotics help support a healthy balance of gut flora and contribute to improved digestion and absorption of nutrients.

Eating Kimchi

Vitamins and Minerals

Kimchi is a treasure trove of essential vitamins and minerals. It is an excellent source of vitamin C, which helps boost the immune system and supports collagen synthesis.

Additionally, kimchi has significant amounts of vitamin A, vitamin K, vitamin B6, and folate.

The inclusion of minerals like potassium, calcium, and iron further adds to its nutritional value – so it’s easy to see why it’s considered THE superfood of 2024.

Antioxidants to Combat Aging

Kimchi's vibrant red colour comes from the chili pepper flakes used in its preparation. These flakes have capsaicin, a powerful antioxidant that has been linked to various health benefits, including reduced inflammation and improved heart health.

Weight Management

If you're aiming to shed a few pounds, kimchi can be a welcome addition to your diet. Its low-calorie density combined with its high fibre content can help you feel fuller for longer, potentially curbing overeating and aiding weight management.

Plus, it tastes yummy and can turn even the blandest meal into a flavour explosion.

Mood Regulation

Emerging research suggests that the consumption of fermented foods like kimchi may positively affect mood and mental health.

That’s because the gut-brain connection plays a crucial role in mood regulation, and the probiotics found in kimchi can influence neurotransmitters and reduce inflammation, potentially leading to improved mood.

Although more studies are needed for definitive conclusions on this one.

Of course, while research on kimchi-specific health benefits is still evolving, preliminary studies suggest that kimchi's potent combination of probiotics, antioxidants, and anti-inflammatory compounds makes for an all-round win-win for kimchi!

Credit: Pro Cooks Home,

What to Eat with Kimchi

Kimchi is incredibly versatile and can be enjoyed in various ways. It is commonly eaten as a side dish with rice or added to stews, soups, stir-fries, and even sandwiches.

The tangy and spicy flavour of kimchi pairs well with grilled meats, tofu, or noodles. The possibilities are endless, so feel free to experiment and find your favourite combination!

Is It Safe to Eat for Everyone?

Kimchi is generally safe to eat for most people. However, it is important to note that it is a fermented food and has high amounts of sodium.

Individuals with hypertension or other conditions sensitive to sodium intake should consume kimchi in moderation. Additionally, some people may experience digestive discomfort, such as gas or bloating, due to the fermentation process.

If you have any specific health concerns or allergies, it is advisable to consult with a healthcare professional before incorporating kimchi into your diet.

Final Thoughts ...

Kimchi, with its explosive flavours and numerous health benefits, has rightfully earned its place as a beloved culinary gem.

From its humble beginnings as a winter vegetable preservative, kimchi has evolved into a global gastronomic delight.

So, next time you're in the mood for something spicy and healthy, grab a jar of kimchi and let your taste buds dance!

Make Your Own Kimchi


Prep time

10 min

Cook time

2 hours




Side Dish




  • 1 napa cabbage, chopped
  • 1 tablespoon salt
  • 2 tablespoons chili pepper flakes
  • 3 cloves of garlic, minced
  • 1 tablespoon grated ginger
  • 2 green onions, sliced
  • 1 tablespoon fish sauce (optional)


  1. Dissolve the salt in a bowl of cold water and soak the cabbage in it for about 2 hours. Rinse the cabbage thoroughly and drain.
  2. Meanwhile, prepare the seasoning by combining the chili pepper flakes, minced garlic, grated ginger, sliced green onions, and fish sauce (if using) in a separate bowl.
  3. Gently rub the seasoning mixture onto the drained cabbage, ensuring that every leaf is coated.
  4. Transfer the seasoned cabbage into an airtight container, packing it tightly and removing any air bubbles. Leave a small gap at the top to allow for fermentation.
  5. Tightly seal the container and let it sit at room temperature for 2 to 5 days, depending on your preferred level of fermentation. Burp the container daily by opening it slightly to release built-up gases.
  6. Once fermented to your liking, move the kimchi to the refrigerator to slow down the fermentation process. It can be consumed at once but is typically left to mature for a few more days, allowing the flavours to meld together.


Ashleigh Tosh

Ashleigh Tosh

Ashleigh - writer by day, reader by night, self-professed foodie at all times... A former broadcast journalist, she's been writing for the health & wellness industry for over 10 years and is passionate about all things food & fitness. When she's not clickety-clacking on the keyboard, you can find her in the gym, in the kitchen or up a Munro.

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