In this blog post I will focus on one of the fermented foods: kimchi!
I have two favorite books on fermentation that I often turn to for inspiration and guidance:
The Art of Fermentation by Sandor Ellix Katz — a deep dive into fermentation techniques and traditions from around the world.
Fermented Vegetables by Kirsten and Christopher Shockey — packed with creative, practical recipes for fermenting all kinds of veggies, herbs, and more.
Before you dive into the reading, please know that while fermented foods have a positive impact on health, there are people who might not benefit from it as expected. This is where personalised medicine comes into place and it’s all about discovering what works best for your body!
🌶️ Kimchi
Why this fermented favorite deserves a spot on your plate
If you’ve ever enjoyed the tangy crunch of kimchi, you’re not just treating your taste buds—you’re also doing something wonderful for your health. More than just a traditional Korean side dish, kimchi is a living, breathing food that’s rich in beneficial bacteria known for supporting our well-being from the inside out.
At its core, kimchi is vegetables fermented in the Korean style, usually featuring cabbage, radish, garlic, ginger, and red pepper. But there's no one-size-fits-all recipe. Historically, people made do with what they had; seasonal harvests dictated their kimchi’s makeup. That spirit lives on. A missing daikon might lead you to discover the brilliance of Easter egg radishes or turnips instead. Korea boasts nearly 200 varieties, each tied to family traditions and national identity—there’s even a kimchi museum.
So, is there science behind the hype? Yes—plenty of it.
Kimchi is fermented by lactic acid bacteria (LAB), a group of friendly microbes celebrated for their probiotic power. These aren’t just “good bacteria” in theory. Multiple studies have shown that the strains found in kimchi, particularly Lactiplantibacillus plantarum and Leuconostoc mesenteroides, play a real role in supporting health. Let’s look at what the research tells us:
🌿 Probiotic Power
The LAB in kimchi function as probiotics—living microorganisms that help maintain a healthy gut. A balanced microbiome doesn’t just aid digestion; it’s also linked to mood, energy, and overall vitality.
🌿 Better Digestion
Many people report feeling less bloated and more comfortable after incorporating kimchi into their meals, and the research backs them up. Regular kimchi consumption has been associated with reduced symptoms of abdominal pain, heartburn, bloating, and constipation—while also promoting colon health. There are some exceptions of situations such as histamine intolerance, in that case you should avoid fermented foods until you can get to the root cause of the intolerance.
🌿 Immune Support
We now know that a huge part of our immune system lives in our gut. The beneficial bacteria in kimchi don’t just stay in the digestive tract—they interact with the immune system, helping to reduce inflammation and enhance the body’s natural defense mechanisms.
Kimchi is more than a flavorful addition to your meal. It’s a vibrant, living food that supports health on multiple levels. Whether you’re looking to support your digestion, strengthen your immune system, or simply explore the world of fermented foods, kimchi is a delicious and science-backed place to start.
Recipe by Kristen and Christopher Shockey (see the book reference below):
3.8l Soaking Brine (containing 270g unrefined salt)
2 large napa cabbages
256g chili pepper flakes or salt-free gochugaru (original recipe however I use much less so that kids can eat it) - keep in mind standard chili flakes are a bit spicier than gochugaru. If you choose gochugaru, make sure it doesn’t contain salt, or other additives, some do.
½ cup (75 g) shredded daikon radish
¼ cup (25 g) shredded carrot
3 scallions, greens included, sliced
1 head garlic, cloves separated and minced
1 tablespoon (15 g) minced fresh ginger
1. Pour the brine into a crock or large bowl.
Rinse the cabbages in cold water and remove the coarse outer leaves; keep a few to use as a follower. Trim off the stalk end and cut the cab-bage in half. Submerge the cabbage halves and the reserved outer leaves in the brine. Use a plate as a weight to keep the cabbages submerged. Set aside, at room temperature, for 8 hours or overnight.
2. Using a colander set over a bowl, drain the cabbage for 15 minutes, reserving the brine. Set aside the brined outer leaves.
3. Combine the chile flakes, daikon, carrot, callions, garlic, and ginger in a large bowl and lend thoroughly.
4. Chop the brined cabbage into bite-size pieces, larger if you prefer, and add them to the bowl. Massage the mixture thoroughly, then taste for alt. Usually the brined cabbage will provide enough salt, but if it's not to your liking, sprinkle in a small amount of the reserved brine, mas-sage, and taste again.
5. Transfer the vegetables, a few handfuls at a time, into a crock, jar, or onggi pot, pressing as you go. Add any liquid left in the bowl, and top off with enough of the reserved brine. if needed. to submerge the vegetables. Discard any excess brine or reclaim salt.
6. Cover the kimchi with the brined leaves or parchment paper and weight if you have one. Follow the instructions for your fermentation vessel. For a jar, if using the burping method (page 44) make sure there is little headspace and seal lid tightly. Burp daily or as needed. Alternatively, top the ferment with a quart-size ziplock bag. Press the bag down onto the top of the ferment and then fill it with water and seal.
7. Set your fermentation vessel on a plate in a spot where you can keep an eye on it, out of direct sunlight, and let ferment for 4 to 14 days. As the kimchi ferments, it begins to lose its vibrant color and the brine will get cloudy, this is when you can start to taste-test. It's ready when it is pleasingly sour.
8. Top off with brine, if needed, tighten the lids, and place in the refrigerator, where it will keep for 9 to 12 months.
🔗 how it looks: check out my Instagram post
Have you tried making your own? Or do you have a favorite store-bought brand? Let me know—I’d love to hear your kimchi story.
References:
Katz, S. E. (2012). The art of fermentation: an in-depth exploration of essential concepts and processes from around the world. Chelsea Green Pub.
Kim HJ, Kwon MS, Hwang H, Choi H, Lee W, Choi S, Jo H, Hong SW. A Review of the Health Benefits of Kimchi Functional Compounds and Metabolites. Microbiol. Biotechnol. Lett 2023;51:353-373. https://doi.org/10.48022/mbl.2310.10011
Park KY, Jeong JK, Lee YE, Daily JW 3rd. Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. J Med Food. 2014 Jan;17(1):6-20. doi: 10.1089/jmf.2013.3083. PMID: 24456350.
Shockey K. K. & Shockey C. (2014). Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes. Storey Publishing, LLC