While Australia's supermarket shelves overflow with expensive supplements promising better health, scientists are turning their attention to a centuries-old fermented food that might outperform them all—and you can find it right next to the pickled onions.
Kimchi, the fiery Korean staple made from fermented cabbage and spices, has captured the attention of researchers worldwide after a comprehensive 2024 review found it can significantly improve blood pressure, blood sugar levels, and even help with weight management.
Research shows that eating fermented kimchi can help improve fasting glucose, lower triglycerides, and reduce high blood pressure, according to researchers at the University of Connecticut's College of Agriculture, Health and Natural Resources who conducted a review examining the health effects of kimchi.
The findings couldn't come at a better time for Australian seniors. In a 2024 study involving 115,726 Korean men and women aged 40-69 years, people who ate one-to-three serves of kimchi a day had better metabolic health markers than those who didn't eat it regularly.
'Given how central gut health is to systemic inflammation, immune regulation, and metabolic function, I see kimchi as a potentially valuable component of a dietary pattern that supports heart health and reduces cancer risk'
What makes kimchi so special?
Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB), and can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy probiotic food.
Unlike many fermented foods, kimchi packs a double punch of beneficial bacteria and bioactive compounds from cruciferous vegetables.
Kimchi is typically prepared from fermented cabbage and radish, seasoned with salt, chili powder, garlic, and ginger. Although it was once relatively uncommon in the United States, it is now widely available in many grocery stores across the country—and the same trend is happening in Australia.
The fermentation process creates an army of beneficial bacteria that work overtime for your health.
sThe major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger, red pepper powder, and so on are added to kimchi as subingredients. [/p]
As all of these ingredients undergo fermentation by LAB, kimchi is regarded as a source of LAB; and the fermentative byproducts from the functional ingredients significantly boost its functionality.
The numbers that matter for your health
The latest research delivers impressive statistics that should make anyone over 60 take notice. One study found that people who regularly consumed kimchi had 1.93 mg/dL lower fasting glucose, 28.88 mg/dL lower triglyceride levels and reductions in systolic and diastolic blood pressure by 3.48 mmHg and 2.68 mmHg respectively.
These might seem like small numbers, but they translate to significant health improvements. Blood pressure reductions of just 5 mmHg in systolic pressure are considered meaningful in clinical settings—yet kimchi achieved nearly three-quarters of that benefit through diet alone.
Key Takeaways
- 1.93 mg/dL reduction in fasting glucose levels
- 28.88 mg/dL decrease in triglycerides
- 3.48 mmHg reduction in systolic blood pressure
- 2.68 mmHg reduction in diastolic blood pressure
- 2.6 per cent decrease in body fat over 3 months
Even more striking are the weight management benefits. The research team analyzed the changes in the body fat composition of the participants and found that the group that consumed kimchi showed a 2.6 per cent decrease in body fat, but the control group that did not take the kimchi capsules exhibited a 4.7 per cent increase in body fat, showing a statistically significant difference between the two groups.
Your gut health command centre
For seniors dealing with digestive issues—and let's face it, that's many of us—kimchi offers particular promise.
While the scientists were focused on recent studies relating to hypertension and blood glucose, broader research has found that kimchi is somewhat of a gut 'superfood,' largely due to the probiotics produced as the cabbage ferments.
]These beneficial bacteria can help maintain a balanced gut microbiome, improve digestion, reduce bloating and constipation, and even alleviate symptoms of irritable bowel syndrome (IBS).
Research examining 12 clinical trials investigating fermented foods of the genus Brassica found that regular intake can alleviate symptoms of irritable bowel syndrome (IBS), aid weight loss, and enhance metabolic health.
The gut-health benefits extend beyond comfort. The analysis of the microbiomes of the participants revealed that kimchi consumption resulted in an increase in the abundance of the beneficial gut bacterium, Akkermansia muciniphila, and a reduction in the number of Proteobacteria, which are associated with obesity.
The Australian reality check
Here's where we need to address the elephant in the room—that '$2 superfood' claim from overseas doesn't quite translate to Australian supermarket prices. You can buy a 410g jar in Woolworths for $13, while a 650g jar from a health store costs $17.
However, before you dismiss kimchi as overpriced, consider this: a month's supply of quality probiotic supplements can easily cost $30-50, while that $13-17 jar of kimchi provides similar benefits plus additional nutrients, fibre, and flavour to transform your meals.
Where to find kimchi in Australia
Major supermarkets: Coles and Woolworths stock various brands including The Kimchi Company and The Goods
Price range: $13-17 for 330-650g jars
Australian-made options: Korea Kimchi (made with 90 per cent Australian ingredients)
Online retailers: Asian Grocer Online, Happy Mart
Specialty stores: Asian supermarkets typically offer wider varieties
The good news? Australian-made kimchi is available with 90 per cent Australian ingredients, supporting local farmers while delivering authentic flavours. Some Australian customers report: 'I've been making my own Kimchi for the last 10 years because I've never found anything I liked but that's all changed now that I've discovered Korea Kimchi'.
Incorporating kimchi into your routine
For seniors new to kimchi, the tangy, spicy flavour can be an adjustment. Some people compare the taste of kimchi to that of sauerkraut, another fermented cabbage dish. But kimchi tends to have a more spicy, tangy, and garlicky flavor.
Start small—a tablespoon with your usual meals can help your palate adjust while still providing health benefits. Its spicy, tangy flavor is an excellent complement to savory foods, and it's often paired with rice dishes to add contrast to a meal.
Example Scenario
- Week 1-2: Add 1 tablespoon to scrambled eggs or alongside your regular salad
- Week 3-4: Try it with rice dishes, stir-fries, or as a side with grilled meats
- Month 2+: Experiment with kimchi in soups, on sandwiches, or even with jacket potatoes
- Serving size: Aim for 1-3 servings per day (roughly 60g total) as used in clinical studies
Safety considerations for seniors
While kimchi offers impressive health benefits, there are some considerations for older adults. If kimchi isn't prepared or stored properly, it can cause food poisoning, especially in people who are immune compromised. If you have a weakened immune system, ask your doctor if kimchi is suitable for you.
Also worth noting: kimchi is naturally high in sodium due to the fermentation process. If you're managing blood pressure or heart conditions, discuss adding kimchi to your diet with your healthcare provider, even though research suggests it may actually help lower blood pressure despite the sodium content.
Did you know?
Did you know?
Despite kimchi's high sodium content, studies consistently show it helps lower blood pressure rather than raising it. Scientists believe the beneficial bacteria and bioactive compounds in kimchi may counteract the sodium's typical effects, though the exact mechanism isn't fully understood yet.
The bigger picture for senior health
Health functionality of kimchi, based upon research, includes anticancer, antiobesity, anticonstipation, colorectal health promotion, probiotic properties, cholesterol reduction, fibrolytic effect, antioxidative and antiaging properties, brain health promotion, immune promotion, and skin health promotion.
For Australian seniors, this positions kimchi as more than just a trendy superfood—it's a practical, affordable addition to a healthy lifestyle that addresses multiple age-related health concerns simultaneously.
Early research suggests kimchi may strengthen your immune system. The bacteria in kimchi are linked to improved immune function and lower levels of inflammation triggered by diseases. The vitamin C found in kimchi can also help boost your immune health.
The evidence continues mounting. Kimchi interventions may be safe and effective treatment option for the treatment of general health, obesity, and irritable bowel syndrome, regardless of the lack of adequate trials.
While more research in diverse populations would strengthen these findings, this review supports beneficial effects of fermented kimchi on cardiometabolic health.
However, due to the limited number of studies, these findings should be interpreted cautiously, highlighting the need for further research in diverse populations, the current evidence provides compelling reasons to give this fermented food a try.
What This Means For You
After all, at $13-17 for a jar that could last a couple of weeks, it's a small investment for potentially significant health returns. And unlike expensive supplements gathering dust in your medicine cabinet, kimchi might just become your new favourite way to spice up dinner.
What's your experience with fermented foods? Have you tried kimchi, and if so, what did you think? If you haven't yet, will these health benefits encourage you to give it a go? We'd love to hear from you in the comments below.
Primary Source
https://www.dailymail.co.uk/health/...tml?ns_mchannel=rss&ns_campaign=1490&ito=1490
The Next Superfood? Scientists Reveal Remarkable Health Benefits of Kimchi
Cited text: Research shows that eating fermented kimchi can help improve fasting glucose, lower triglycerides, and reduce high blood pressure.
Excerpt: Research shows that eating fermented kimchi can help improve fasting glucose, lower triglycerides, and reduce high blood pressure, according to researchers at the University of Connecticut's College of Agriculture, Health and Natural…
https://scitechdaily.com/the-next-superfood-scientists-reveal-remarkable-health-benefits-of-kimchi/
The Next Superfood? Scientists Reveal Remarkable Health Benefits of Kimchi
Cited text: Researchers at the College of Agriculture, Health and Natural Resources (CAHNR) conducted a review examining the health effects of kimchi, a tradition...
Excerpt: Research shows that eating fermented kimchi can help improve fasting glucose, lower triglycerides, and reduce high blood pressure, according to researchers at the University of Connecticut's College of Agriculture, Health and Natural…
https://scitechdaily.com/the-next-superfood-scientists-reveal-remarkable-health-benefits-of-kimchi/
Kimchi's health benefits: lower blood pressure and more
Cited text: A fermented food that has been a staple on plates in Korea for thousands of years has gone global in the past decade, with new research revealing that...
Excerpt: Research shows that eating fermented kimchi can help improve fasting glucose, lower triglycerides, and reduce high blood pressure, according to researchers at the University of Connecticut's College of Agriculture, Health and Natural…
https://newatlas.com/diet-nutrition/kimchi-blood-pressure-metabolic-health/
Kimchi's health benefits: lower blood pressure and more
Cited text: In a 2024 study involving 115,726 Korean men and women aged 40-69 years, people who ate one-to-three serves of kimchi a day had better metabolic healt...
Excerpt: In a 2024 study involving 115,726 Korean men and women aged 40-69 years, people who ate one-to-three serves of kimchi a day had better metabolic health markers than those who didn't eat it regularly
https://newatlas.com/diet-nutrition/kimchi-blood-pressure-metabolic-health/
Health benefits of kimchi (Korean fermented vegetables) as a probiotic food—PubMed
Cited text: Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB).
Excerpt: Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB), and can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy…
https://pubmed.ncbi.nlm.nih.gov/24456350/
Health benefits of kimchi (Korean fermented vegetables) as a probiotic food—PubMed
Cited text: Accordingly, kimchi can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy probiotic f...
Excerpt: Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB), and can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy…
https://pubmed.ncbi.nlm.nih.gov/24456350/
The Next Superfood? Scientists Reveal Remarkable Health Benefits of Kimchi
Cited text: Kimchi is typically prepared from fermented cabbage and radish, seasoned with salt, chili powder, garlic, and ginger. Although it was once relatively ...
Excerpt: Kimchi is typically prepared from fermented cabbage and radish, seasoned with salt, chili powder, garlic, and ginger.
https://scitechdaily.com/the-next-superfood-scientists-reveal-remarkable-health-benefits-of-kimchi/
Health benefits of kimchi (Korean fermented vegetables) as a probiotic food—PubMed
Cited text: Further, the major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger, red pepper powder, and...
Excerpt: The major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger, red pepper powder, and so on are added to kimchi as subingredients.
https://pubmed.ncbi.nlm.nih.gov/24456350/
Kimchi's health benefits: lower blood pressure and more
Cited text: One study found that people who regularly consumed kimchi had 1.93 mg/dL lower fasting glucose, 28.88 mg/dL lower triglyceride levels and reductions i...
Excerpt: One study found that people who regularly consumed kimchi had 1.93 mg/dL lower fasting glucose, 28.88 mg/dL lower triglyceride levels and reductions in systolic and diastolic blood pressure by 3.48 mmHg and 2.68
https://newatlas.com/diet-nutrition/kimchi-blood-pressure-metabolic-health/
Clinical study supports the anti-obesity effects of kimchi
Cited text: The research team analyzed the changes in the body fat composition of the participants and found that the group that consumed kimchi showed a 2.6 per cent dec...
Excerpt: The research team analyzed the changes in the body fat composition of the participants and found that the group that consumed kimchi showed a 2…
https://medicalxpress.com/news/2024-11-clinical-anti-obesity-effects-kimchi.html
Kimchi's health benefits: lower blood pressure and more
Cited text: While the scientists were focused on recent studies relating to hypertension and blood glucose, broader research has found that kimchi is somewhat of ...
Excerpt: While the scientists were focused on recent studies relating to hypertension and blood glucose, broader research has found that kimchi is somewhat of a gut 'superfood,' largely due to the probiotics produced as the cabbage ferments.
https://newatlas.com/diet-nutrition/kimchi-blood-pressure-metabolic-health/
Health Benefits of Kimchi, Sauerkraut, and Other Fermented Foods of the Genus Brassica
Cited text: We examined 12 clinical trials ... of kimchi or sauerkraut consumption, found that regular intake can alleviate symptoms of irritable bowel syndrome (...
Excerpt: Research examining 12 clinical trials investigating fermented foods of the genus Brassica found that regular intake can alleviate symptoms of irritable bowel syndrome (IBS), aid weight loss, and enhance metabolic health
https://www.mdpi.com/2673-8007/4/3/79
Clinical study supports the anti-obesity effects of kimchi
Cited text: Further, the analysis of the microbiomes of the participants revealed that kimchi consumption resulted in an increase in the abundance of the benefici...
Excerpt: The analysis of the microbiomes of the participants revealed that kimchi consumption resulted in an increase in the abundance of the beneficial gut bacterium, Akkermansia muciniphila, and a reduction in the number of Proteobacteria, which…
https://medicalxpress.com/news/2024-11-clinical-anti-obesity-effects-kimchi.html
Best kimchi in Australia reviewed — Hello Gut Health
Cited text: You can buy a 410g jar in Woolworths for $13—which obviously prices it like the premium product it is.
Excerpt: You can buy a 410g jar in Woolworths for $13
https://www.helloguthealth.org/articles/best-kimchi-in-australia-reviewed
Best kimchi in Australia reviewed — Hello Gut Health
Cited text: We bought a 650g jar from a health store for $17—which sounds expensive but per gram that’s actually significantly cheaper than other premium kimchi...
Excerpt: a 650g jar from a health store costs $17
https://www.helloguthealth.org/articles/best-kimchi-in-australia-reviewed
KoreaKimchi Make Daily in Local est.2002—koreakimchi
Cited text: We provide various range of Australian Made fresh kimchi with 90 per cent Aussie ingredients and Korean Side dishes.
Excerpt: Australian-made kimchi is available with 90 per cent Australian ingredients
ALL ORGINAL KIMCHI—koreakimchi
Cited text: Discover original Korean kimchi made with over 90 per cent Australian ingredients.
Excerpt: Australian-made kimchi is available with 90 per cent Australian ingredients
https://koreakimchi.com.au/collections/kimchi
ALL ORGINAL KIMCHI—koreakimchi
Cited text: I’ve been making my own Kimchi for the last 10 years because I’ve never found anything I liked but that’s all changed now that I’ve discovered Korea K...
Excerpt: Some Australian customers report: 'I've been making my own Kimchi for the last 10 years because I've never found anything I liked but that's all changed now that I've discovered Korea Kimchi'
https://koreakimchi.com.au/collections/kimchi
Health Benefits of Kimchi
Cited text: Some people compare the taste of kimchi to that of sauerkraut, another fermented cabbage dish. But kimchi tends to have a more spicy, tangy, and garli...
Excerpt: Some people compare the taste of kimchi to that of sauerkraut, another fermented cabbage dish.
https://www.webmd.com/diet/health-benefits-kimchi
Health Benefits of Kimchi
Cited text: Its spicy, tangy flavor is an excellent complement to savory foods, and it’s often paired with rice dishes to add contrast to a meal.
Excerpt: Its spicy, tangy flavor is an excellent complement to savory foods, and it's often paired with rice dishes to add contrast to a meal
https://www.webmd.com/diet/health-benefits-kimchi
Health Benefits of Kimchi
Cited text: If kimchi isn’t prepared or stored properly, it can cause food poisoning, especially in people who are immune compromised. If you have a weakened immu...
Excerpt: If kimchi isn't prepared or stored properly, it can cause food poisoning, especially in people who are immune compromised.
https://www.webmd.com/diet/health-benefits-kimchi
Health benefits of kimchi (Korean fermented vegetables) as a probiotic food—PubMed
Cited text: Health functionality of kimchi, based upon our research and that of other, includes anticancer, antiobesity, anticonstipation, colorectal health promo...
Excerpt: Health functionality of kimchi, based upon research, includes anticancer, antiobesity, anticonstipation, colorectal health promotion, probiotic properties, cholesterol reduction, fibrolytic effect, antioxidative and antiaging properties,…
https://pubmed.ncbi.nlm.nih.gov/24456350/
Health Benefits of Kimchi
Cited text: Early research suggests kimchi may strengthen your immune system. The bacteria in kimchi are linked to improved immune function and lower levels of in...
Excerpt: Early research suggests kimchi may strengthen your immune system. The bacteria in kimchi are linked to improved immune function and lower levels of inflammation triggered by diseases.
https://www.webmd.com/diet/health-benefits-kimchi
Effects of kimchi on human health: a scoping review of randomized controlled trials | Journal of Ethnic Foods | Full Text
Cited text: Kimchi interventions may be safe and effective treatment option for the treatment of general health, obesity, and irritable bowel syndrome, regardless...
Excerpt: Kimchi interventions may be safe and effective treatment option for the treatment of general health, obesity, and irritable bowel syndrome, regardless of the lack of adequate trials
https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-023-00173-8
Effects of kimchi on human health: a scoping review of randomized controlled trials | Journal of Ethnic Foods | Full Text
Cited text: In particular, this review found that kimchi interventions may be safe and effective treatment option for the treatment of general health, obesity, an...
Excerpt: Kimchi interventions may be safe and effective treatment option for the treatment of general health, obesity, and irritable bowel syndrome, regardless of the lack of adequate trials
https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-023-00173-8
Effects of Fermented Kimchi Consumption on Anthropometric and Blood Cardiometabolic Indicators: A Systematic Review and Meta-Analysis of Intervention Studies and Prospective Cohort Studies—PubMed
Cited text: Conclusion: This review supports beneficial effects of fermented kimchi on cardiometabolic health. However, due to the limited number of studies, thes...
Excerpt: this review supports beneficial effects of fermented kimchi on cardiometabolic health.
https://pubmed.ncbi.nlm.nih.gov/39545368/
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