A £2 jar of fermented food could help you maintain your fitness and wellbeing, with its benefits said to be particularly beneficial for those concerned about ageing and weight management.
What is Kimchi?
A traditional Korean favourite, kimchi can be found in numerous UK supermarkets for as little as £2. It is produced by fermenting vegetables such as cabbage, radish and carrots alongside chilli, garlic, ginger and soy sauce. The vibrant and sharp pickle food boasts a deep, savoury umami taste. It is commonly served as an accompaniment, for instance, with Korean fried chicken. If you want to pick some up, you will find it in your local supermarket like Morrisons, which is selling a jar for £2. You could also pick it up in ASDA, where a jar costs £3.45.
Can Kimchi Slow Ageing?
The well-loved dish, which is excellent for our digestive system thanks to the fermentation method, may help slow the ageing process. According to specialists at Healthline, a 2025 review suggests that fermented foods, such as kimchi, may promote anti-ageing. This could be because they help manage inflammation. In its findings, the study indicates that consuming fermented foods may assist in slowing ageing by decreasing oxidative stress, supporting the immune system, reducing inflammation, preserving cell balance, and enhancing gut bacteria. These benefits come from both the live microbes in the foods and the helpful compounds produced during fermentation, including organic acids, phenolic metabolites, polysaccharides, and bioactive peptides.
Can I Lose Weight if I Eat Kimchi?
It may help you lose weight, but of course, you need to make sure you are doing other things too in order to support your goals. One study in 2024 found that kimchi increased good bacteria and has a positive effect on the gut. This study noted in its conclusion: "Kimchi intake also promotes robust growth of A. muciniphila, a bacterial species associated with anti-obesity effects, while simultaneously reducing Proteobacteria species, often associated with obesity." Additionally, the weight gain and altered gut microbial composition observed in the placebo group suggest that regular kimchi consumption in Koreans suppresses weight gain and has a positive effect on gut microbial homeostasis. In summary, the positive effects that kimchi has on obesity symptoms appear to be associated with the composition and metabolites of the LAB within kimchi influencing the intestinal microbiota composition. A study of the same year also found that kimchi can support weight loss. In the study, men who consumed 1 to 3 servings of kimchi per day had a lower risk of obesity compared with those who consumed fewer than one serving per day. While more research is necessary, consuming kimchi as part of a diet could help with weight loss or management.
How Can I Eat Kimchi?
According to M&S Food, you can start to incorporate kimchi into your diet with the following meal ideas:
- With rice: Spoon over steamed rice for instant flavour. Mix into fried rice for a tangy, spicy twist.
- In noodle and ramen dishes: Add directly to ramen or udon bowls for extra depth. Stir into broth-based soups to enhance umami.
- With breakfast: Pair with fried or scrambled eggs. Add to omelettes or shakshuka-style dishes. Serve with avocado toast for a punchy upgrade.
- With sandwiches and toasties: Layer into grilled cheese toasties for an oozy, spicy crunch. Add to wraps, burritos, quesadillas, or paninis.
- With burgers: Pile kimchi onto beef, chicken, or veggie burgers. Use it to replace gherkins for a bolder flavour.
- In salads: Add to grain bowls with quinoa, bulgur or brown rice. Mix into cabbage slaws for extra tang.
How Can I Make Kimchi at Home?
If you want to make it at home, add these ingredients to your shopping list. Happy cooking!
- 1 large Chinese leaf cabbage (700g/1lb 9oz), washed, quartered and cut into 3–4cm/1¼–1½in-wide slices
- 50g/1¾oz fine sea salt
- 4–6 garlic cloves (20g/¾oz), peeled
- 20g/¾oz fresh root ginger, peeled and thickly sliced
- 20g/¾oz gochugaru (Korean chilli flakes)
- 150g/5½oz mooli (Chinese radish), peeled and cut into 3mm-wide strips that are around 5cm/2in long
- 5 spring onions, cut into 3mm-wide strips that are around 5cm/2in long
- 100g/3½oz (approximately 1 medium) carrot, peeled and cut into 3mm-wide strips that are around 5cm/2in long
For the full method, visit BBC Food.
