- A recent clinical trial suggests that kimchi may help suppress excessive immune responses and enhance immune function.
- This is the first study to investigate the immunological effects of kimchi at a single-cell level.
- The study also shows that consuming kimchi, as a fermented food rich in probiotics, may not only contribute to metabolic health but also aid immune health.
The World Institute of Kimchi reported on the results of a recent study published in
Kimchi is a traditional Korean fermented vegetable dish that has gained global interest due to its health-promoting properties. Research has shown that fermented vegetables, such as kimchi, can help improve gut microbiota composition, relieve symptoms of irritable bowel syndrome (IBS), and aid weight loss, among other benefits.
The study in question was a 12-week clinical trial that examined 13 adults with overweight. The participants were divided into three groups. Each group consumed either:
- a placebo
- kimchi powder made from naturally fermented kimchi
- kimchi powder made from kimchi fermented with a starter culture
Michelle Routhenstein, MS, RD, CDCES, CDN, and Preventive Cardiology Dietitian at Entirely Nourished, who was not involved in the study, told Medical News Today:
“This study showed that after eating kimchi daily for 12 weeks, immune cells became better at spotting potential threats and alerting other immune cells to work more efficiently. [T]he study was small, so we can’t say everyone would get the same benefit, but it is encouraging and supports including fermented foods like kimchi in your diet to keep your immune system healthy.”
The study found that kimchi helped strengthen the function of the antigen-presenting cells (APCs). APCs recognize external invaders, such as bacteria and viruses, and transmit signals. The researchers note that this shows that kimchi doesn’t just stimulate the immune system, it also acts as a “precision regulator.”
Kimchi can help enhance the immune system’s defense capabilities when necessary and suppress unnecessary and excessive responses.
When referring to the study, Routhenstein noted that since most of the immune cells live in the gut, it makes sense that a fermented food like kimchi could help.
A review in 2016 that examined kimchi and other fermented Korean foods notes that, according to research, the regular consumption of kimchi can help to increase the growth and development of immune cells.
Other research from 2023 also notes that similar fermented foods, such as sauerkraut, may be beneficial to your health and immune system.
“Kimchi and sauerkraut contain both probiotics, which are live beneficial bacteria, and prebiotics, which feed those bacteria. These types of fermented foods nourish the gut microbiome, which helps train and strengthen immune defenses,” added Routhenstein.
The immune system plays a
Without the immune system, you would have no way to fight off harmful things that enter your body from the outside or changes that occur from the inside. The main jobs of the immune system include:
- recognizing and neutralizing potentially harmful substances from within the environment
- fighting disease-causing changes within the body, such as cancer cells
- fighting disease-causing germs, such as bacteria, viruses, parasites, and fungi, and removing them from the body
Routhenstein noted that there are various reasons why maintaining your immune system is important. Along with the reasons above, she added that a strong immune system can also help prevent chronic inflammation and autoimmune issues.
This can help keep “your body healthy and resilient, which is key for overall health and disease prevention,” she stated.
Kristin Kirkpatrick, MS, RDN, President of KAK, Consulting, LLC, a dietitian at the Cleveland Clinic Dept of Department of Wellness & Preventive Medicine, and a Senior Fellow at the Meadows Behavioral Healthcare agreed, “We need to look at the immune system as something that will impact every aspect of health, not just help us fight against cold and flu.”
“The overall diet matters because what we eat can increase or decrease inflammation, which also affects immune health. Feeding your gut bacteria the right foods is just as important as including probiotics,” noted Routhenstein.
She also added that other ways you can help boost your immune system include:
- regular exercise to help improve immune cell function and reduce inflammation
- get enough high quality sleep to help produce infection-fighting cells and antibodies
Why boosting the immune system may not always be good
Kirkpatrick noted that she prefers not to use the word “boosted” for the immune system.
“A boosted immune system is not always ideal, but I do use the word ‘support,’ which implies that the immune system has what it needs to function properly, aid in defenses against the body, and work towards the prevention of chronic diseases,” she told MNT.
Kirkpatrick stated that what not to have is as important as what to have. “Limiting ultra-processed foods and added sugar can also help with supporting the immune function of the body.”
“To keep it simple, I tell my patients to aim for 12 colors a day which ensures that a variety of phytonutrients, antioxidants, [and] high nutrient density is adhered to,” she added.