Kimchi reduces body fat and boosts gut health, new study reveals
A new study suggests that kimchi may aid in weight management and gut health in overweight adults. The fermented food shows promise as part of a dietary approach to addressing obesity.
Sixteen percent of people globally, or 890 million people, have obesity. A study published in the Journal of Functional Foods concludes that regular kimchi consumption may help reduce body fat and improve gut health in overweight adults.
The findings support past animal research showing that a kimchi diet can lower 31.8% of body fat in obese models. Previous studies, such as a 13-year analysis from the Korea Genome and Epidemiology Study, have linked kimchi consumption to reductions in BMI and obesity incidence among middle-aged men.
“The results of a preclinical study and a clinical trial have systematically verified the anti-obesity effects of kimchi, and present scientific evidence that would help to make the excellent properties of kimchi widely known, thereby laying the foundation for the growth of kimchi as a health food well recognized around the world,” says Dr. Hae-Choon Chang, the director of the World Institute of Kimchi who was not involved in the study, in a media release.
While kimchi is associated with reducing fat, little is known about how it produces these effects. The current study turned to the gut and how kimchi affected the trillions of microbes in the gut microbiome of 55 overweight male and female adults with a BMI ranging from 23 to 30 kg/m². In one group, people ate three kimchi capsules for every meal — equivalent to 60 grams of kimchi daily — for three months. The kimchi capsules have kimchi powder made from freeze-drying cabbage kimchi fermented at 39.2°F for two weeks.
Over a 12-week clinical trial, researchers examined changes in body fat composition. Participants consuming kimchi daily experienced an average reduction in body fat mass of 0.6 to 0.89 kg, corresponding to an approximate 2.6% decrease in body fat. Meanwhile, the control group showed an increase in body fat, estimated at about 4.7%.
Researchers also noticed a change in gut bacteria in the microbiomes of the study participants. People eating kimchi showed higher levels of a gut bacterium called Akkermansia muciniphila. This species helps the human body by reducing inflammation. Additionally, it helps to produce short-chain fatty acids, which help improve metabolic syndrome and obesity. There was also a decrease in Proteobacteria, a bacterial species often found in large numbers among people with obesity.
The findings suggest kimchi helps reduce fat by promoting beneficial bacteria like Akkermansia muciniphila and reducing potentially harmful bacteria such as Proteobacteria.
“We will continue to devote our time, effort, and resources towards scientific research to reinforce the health-functional properties of kimchi, in improving gastrointestinal health in addition to its immune-enhancing and anti-cancer effects, thus firmly establishing the role of kimchi as a global health food,” adds Chang.
Paper Summary
Methodology
This study tested whether kimchi, a traditional Korean fermented food, can reduce body fat and improve gut health. Ninety overweight adults (BMI 23–30) were divided into three groups: one took spontaneously fermented kimchi (S-K), another took starter-fermented kimchi (LMS-K), and the last group received a placebo (lactose capsules). Over 12 weeks, participants consumed 3 grams of their assigned capsule daily, avoiding other sources of kimchi. Body fat, gut microbiome composition, and blood markers were measured before and after the trial to evaluate the effects.
Key Results
The study found that both types of kimchi reduced body fat more than the placebo. S-K decreased body fat by 0.6 kg, and LMS-K by 0.89 kg, while the placebo group gained fat. Kimchi also increased the number of helpful gut bacteria like Akkermansia muciniphila, which is linked to weight loss, and reduced less beneficial bacteria like Proteobacteria. LMS-K had additional benefits, improving cholesterol and blood sugar levels. Overall, daily kimchi capsules helped participants lose fat and improve gut health.
Study Limitations
First, the study only tested on overweight adults in Korea, so the findings may not apply to other groups or cultures. Second, participants were asked to avoid eating kimchi outside the trial, which could have affected the placebo group’s results. Finally, while gut bacteria changes were observed, the exact mechanisms of how kimchi impacts weight loss were not studied in detail. Future research is needed to explore these issues.
Discussion & Takeaways
The study suggests that eating kimchi regularly could help manage weight and improve gut health. The probiotics in kimchi, such as Akkermansia muciniphila, may play a significant role in reducing fat and supporting a healthier gut microbiome. Additionally, the fermentation process might boost kimchi’s health benefits. While more research is needed, including in diverse populations, kimchi shows promise as a natural and accessible way to fight obesity.
Funding & Disclosures
The study was supported by the World Institute of Kimchi and conducted in collaboration with various Korean medical and scientific institutions. Ethical approval was granted by the Pusan National University Hospital’s Institutional Review Board, and the study followed strict safety and scientific protocols. The researchers disclosed no conflicts of interest.
Source: StudyFinds
Jocelyn is a New York-based science journalist whose work has appeared in Discover Magazine, Health, and Live Science, among other publications. She holds a Master’s of Science in Psychology with a concentration in behavioral neuroscience and a Bachelor’s of Science in integrative neuroscience from Binghamton University. Jocelyn has reported on several medical and science topics ranging from coronavirus news to the latest findings in women’s health.
Image: Delicious bowl of kimchi — one of the best fermented foods to eat. (Photo by makafood on Pexels)
