Kimchi has been enjoyed for centuries in Korea. But this spicy fermented cabbage dish has recently gained popularity in other parts of the world, not only for its flavour, but also for its ability to positively impact the thousands of important microorganisms that live in our gut, as well as our overall health.
A recent study suggests that kimchi may also help strengthen the immune system.
The study looked at 13 overweight adults over the course of 12 weeks. Participants were randomly divided into three groups. One group received a placebo, while the other two groups received two different types of kimchi powder (kimchi that has been freeze-dried and put into capsules).
The first type of kimchi powder was fermented naturally using microbes already present in the environment. The second type was fermented with a selected bacterial culture instead of relying on natural microbes. The amount of kimchi powder the participants received daily was approximately equivalent to eating 30 grams of fresh kimchi.
Blood samples were collected before and after the study and were analyzed using a technique that shows what each immune cell does, rather than providing a general average. This gives a detailed look at how the immune system responds.
The study found that kimchi affects the immune system in a targeted way. It increases the activity of antigen presenting cells (APCs). These are immune cells that engulf pathogens, process them, and display parts of those pathogens on their surface so that the body’s helper T cells (which coordinate the overall immune response) know how to respond against specific pathogens.
Kimchi also increased the activity of certain genes that act as switches, helping these immune cells send clearer signals to T cells.
There were also genetic changes in the helper T cells that made them react more quickly to anything that triggered an immune response. Because helper T cells coordinate immune responses, these changes mean they are better equipped to help other immune cells fight infections effectively.
Most other immune cells remained intact, meaning that the kimchi targeted helper T cells rather than activating the entire immune system. Maintaining this balance is important because the immune system must be able to respond to infection effectively, avoiding excessive inflammation that can lead to tissue damage.
Overall, the results suggest that kimchi helps the immune system respond to threats more effectively without causing too much inflammation. Both types of kimchi produced these effects—although kimchi with the selected bacterial culture showed a slightly stronger effect. Those who took the placebo showed no immune changes.
These findings suggest potential benefits in defense against viruses, responding to vaccines, and regulating inflammation, although more research is needed.
Immune cell function
It is worth noting that this study was small and focused on changes in immune cells, not actual health outcomes. So we don’t know yet whether eating kimchi in this way would reduce inflammation or inflammation in everyday life.
However, the study provides a plausible molecular explanation for how fermented foods affect immune function. This tells us more than we can learn from studies that look only at people’s habits. It links common fermented foods to measurable effects on immune cells, supporting the idea that fermented foods can be used strategically to improve immune regulation and overall immune balance.
Kimchi isn’t the only fermented food that may have immune benefits. Other foods, such as yogurt, kefir, sauerkraut, miso, and kombucha, contain live microbes and metabolites that have a positive effect on the microbiome and can affect immune function.
Some studies have also shown that fermented dairy products can increase beneficial gut bacteria and modulate immune responses, including T-cell activity and antibodies.
The exact effects of fermented foods depend on many variables, including the microbes present, the fermentation method, and each individual’s unique gut microbiome.
Different fermented foods can also have different effects due to the microbes they contain. For this reason, including a variety of fermented foods can be more beneficial than relying on one type.
There is no fixed recommendation on the amount of fermented foods that should be consumed. In this study, participants consumed the equivalent of 30 grams of kimchi per day, a manageable amount for most people.
Although research is still ongoing, including a variety of fermented foods in your diet is an easy and fun way to explore potential benefits for your gut and immune system.
Try new options to find what you like best, keep some of your favorites in the fridge, and find simple ways to add them to everyday meals. Over time, these small, regular habits can help maintain gut and immune health.
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