A LARGE-SCALE study of over 115,000 Korean adults has found that moderate kimchi consumption may help lower the risk of obesity, supporting the long-held belief that Korea’s national dish offers more than just a spicy kick.
The research, conducted as part of the Health Examinees (HEXA) Study, was led by Sangah Shin of Chung-Ang University and Sung Wook Hong of the World Institute of Kimchi. The findings, published this week, shed new light on how fermented foods like kimchi may influence weight and metabolic health.
Kimchi and Its Probiotic Power
Kimchi, typically made from fermented cabbage or radish with garlic, chili, and salt, contains lactic acid bacteria that previous laboratory studies have shown to reduce fat accumulation and improve metabolism. However, few large human studies had confirmed these effects until now.
Researchers analysed dietary and health data from 115,726 participants aged 40–69 years, collected between 2004 and 2013. Obesity was defined as a BMI of 25 kg/m² or higher, while abdominal obesity was defined by waist measurements exceeding 90 cm in men or 85 cm in women.
Participants reported their kimchi intake through a validated food frequency questionnaire, including varieties such as baechu kimchi (napa cabbage kimchi) and kkakdugi (cubed radish kimchi).
Moderate Intake Linked to Healthier Weight
The analysis revealed a J-shaped association, meaning moderate kimchi intake was beneficial, but excessive consumption offered no added benefit and could even be detrimental.
Men who ate 1–3 servings of kimchi daily had significantly lower odds of obesity than those eating less than one serving per day. Specifically, men consuming 1–2 servings had 12.5% lower odds of obesity, while those consuming 2–3 servings had 10.7% lower odds.
High consumption of baechu kimchi was linked to a 10% reduction in both overall and abdominal obesity in men, while eating kkakdugi was associated with 8% lower odds of abdominal obesity in men and 11% in women.
Too Much of a Good Thing
While the findings reinforce the potential metabolic benefits of fermented vegetables, researchers cautioned against overconsumption.
The authors recommend 1–3 servings per day as an optimal range, balancing probiotic benefits with dietary moderation.
Broader Implications
With obesity rates rising across Asia, the study adds to growing evidence that traditional fermented foods could play a role in metabolic health. However, as a cross-sectional analysis, the findings show association, not causation, further longitudinal research is needed to confirm whether kimchi directly prevents obesity.
Still, for many Koreans, the message is clear: a little kimchi a day may keep the scale at bay.
Reference
Jung H et al. Association between kimchi consumption and obesity based on BMI and abdominal obesity in Korean adults: a cross-sectional analysis of the Health Examinees study. BMJ Open. 2024;14(2):e076650.
