For instance, there is some evidence eating or drinking fermented foods can improve blood glucose control in people with diabetes. They can lower blood lipid (fats) levels and blood pressure in people with diabetes or obesity. Fermented foods can also improve diarrhoea symptoms.
But can they help you lose weight, as a recent study suggests? Let’s look at the evidence.
Read more: What is kombucha and how do the health claims stack up?
Remind me, what are fermented foods?
Fermented foods are ones prepared when microbes (bacteria and/or yeast) ferment (or digest) food components to form new foods. Examples include yoghurt, cheese, kefir, kombucha, wine, beer, sauerkraut and kimchi.
As a result of fermentation, the food becomes acidic, extending its shelf life (food-spoilage microbes are less likely to grow under these conditions). This makes fermentation one of the earliest forms of food processing.
Fermentation also leads to new nutrients being made. Beneficial microbes (probiotics) digest nutrients and components in the food to produce new bioactive components (postbiotics). These postbiotics are thought to contribute to the health benefits of the fermented foods, alongside the health benefits of the bacteria themselves.
Read more: Space travel taxes astronauts' brains. But microbes on the menu could help in unexpected ways
What does the evidence say?
A study published last week has provided some preliminary evidence eating kimchi – the popular Korean fermented food – is associated with a lower risk of obesity in some instances. But there were mixed results.
The South Korean study involved 115,726 men and women aged 40-69 who reported how much kimchi they’d eaten over the previous year. The study was funded by the World Institute of Kimchi, which specialises in researching the country’s national dish.
Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men.
Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle). And women who ate two to three serves a day of baechu were less likely to have obesity and abdominal obesity.
Eating more radish kimchi (kkakdugi) was associated with less abdominal obesity in both men and women.
However, people who ate five or more serves of any type of kimchi weighed more, had a larger waist sizes and were more likely to be obese.
The study had limitations. The authors acknowledged the questionnaire they used may make it difficult to say exactly how much kimchi people actually ate.
The study also relied on people to report past eating habits. This may make it hard for them to accurately recall what they ate.
This study design can also only tell us if something is linked (kimchi and obesity), not if one thing causes another (if kimchi causes weight loss). So it is important to look at experimental studies where researchers make changes to people’s diets then look at the results.
Read more: Is apple cider vinegar really a wonder food?
How about evidence from experimental trials?
There have been several experimental studies looking at how much weight people lose after eating various types of fermented foods. Other studies looked at markers or measures of appetite, but not weight loss.
One study showed the stomach of men who drank 1.4 litres of fermented milk during a meal took longer to empty (compared to those who drank the same quantity of whole milk). This is related to feeling fuller for longer, potentially having less appetite for more food.
Another study showed drinking 200 millilitres of kefir (a small glass) reduced participants’ appetite after the meal, but only when the meal contained quickly-digested foods likely to make blood glucose levels rise rapidly. This study did not measure changes in weight.
Another study looked at Indonesian young women with obesity. Eating tempeh (a fermented soybean product) led to changes in an appetite hormone. But this did not impact their appetite or whether they felt full. Weight was not measured in this study.
A study in South Korea asked people to eat about 70g a day of chungkookjang (fermented soybean). There were improvements in some measures of obesity, including percentage body fat, lean body mass, waist-to-hip ratio and waist circumference in women. However there were no changes in weight for men or women.
A systematic review of all studies that looked at the impact of fermented foods on satiety (feeling full) showed no effect.
Read more: How much weight do you actually need to lose? It might be a lot less than you think
What should I do?
The evidence so far is very weak to support or recommend fermented foods for weight loss. These experimental studies have been short in length, and many did not report weight changes.
To date, most of the studies have used different fermented foods, so it is difficult to generalise across them all.
Nevertheless, fermented foods are still useful as part of a healthy, varied and balanced diet, particularly if you enjoy them. They are rich in healthy bacteria, and nutrients.
Read more: I’m trying to lose weight and eat healthily. Why do I feel so hungry all the time? What can I do about it?
Are there downsides?
Some fermented foods, such as kimchi and sauerkraut, have added salt. The latest kimchi study said the average amount of kimchi South Koreans eat provides about 490mg of salt a day. For an Australian, this would represent about 50% of the suggested dietary target for optimal health.
Eating too much salt increases your risk of high blood pressure, heart disease and stroke.
Read more: Remind me again, why is salt bad for you?
The evidence so far is very weak to support or recommend fermented foods for weight loss. These experimental studies have been short in length, and many did not report weight changes. To date, most of the studies have used different fermented foods, so it is difficult to generalise across them all.
It's in line with previous research with similar findings–that kimchi intake is associated with a lower risk of obesity and may help reduce body weight and waist size.
In one study, 20 people with a history of digestive problems ate around half a cup, or 75 grams, of kimchi twice each day for 14 days. They reported significantly reduced symptoms, including less abdominal pain, heartburn, acid reflux, bloating, belching, and passing gas.
While some studies have shown an association between kimchi consumption, weight loss, and an improvement in blood glucose levels, the evidence isn't convincing. You can still enjoy kimchi as part of a healthy, varied, balanced diet. Just be mindful of your total daily sodium intake.
Koreans may have found the fountain of youth. Scientists have speculated that their famously smooth skin and youthful appearance may be attributable to their diet. Kimchi, with its high antioxidant content, may help slow down the process of aging.
Kimchi is a Korean fermented vegetable side dish and has been increasingly recognized as a functional food and gained popularity when listed among the “World's Healthiest Foods” in the magazine “Health”. Health benefit of kimchi is a low-calorie (18 kcal/100 g) and low-fat (0.5 g/100 g) plant-based food.
Regular consumption of fermented foods has been associated with a variety of health benefits (although some health risks also exist), including improved digestion, enhanced immunity, and greater weight loss, suggesting that fermented foods have the potential to help in the design of effective nutritional therapeutic ...
That saucy cabbage we know as kimchi may help you in your weight loss journey with a new study in BMJ Open suggesting that three servings of it in a day is linked to a lower rate of obesity, particularly abdominal or belly fat.
It will continue to ferment at a cool temperature. If kimchi over-ferments, it will have a very vinegary odor and taste. It is not pleasant to eat raw, so it is often used for soups and stews. If any fermentation gets soft and slimy, then it is a sign of spoilage.
There is growing evidence that fermented foods such as kimchi may improve levels of beneficial bacteria in the gut, and may as a consequence improve symptoms such as constipation.
People who regularly eat the fermented vegetable dish kimchi — up to three times daily — may lower their risk of obesity. That's according to a study published today in the journal BMJ Open.
Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men. Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle).
The fiber, antioxidants, and nutrients in kimchi can also help lower blood sugar and cholesterol levels, which can boost heart health. 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.
In short: it depends. Generally speaking, if your gut is in good shape and your body typically responds well to fermented foods, eating them on an empty stomach should be completely fine. “Fermented foods are typically fine to eat on an empty stomach since they help to support digestion,” Greenfield says.
The kimchi fermentation process is very short in comparison to making sauerkraut. Kimchi ferments at room temperature in only 1-2 days or more slowly in the refrigerator. For safety, kimchi should be stored refrigerated and is best eaten within 1 week, as the quality of kimchi deteriorates with longer fermentation.
Some fermented foods such as kimchi and sauerkraut contain both the probiotic microorganisms and the prebiotic fibre that feeds their growth, resulting in a little extra gas and bloating. Therefore, moderation and variation are important considerations when introducing these to your diet. Salt consumption.
Kimchi is high in vitamin C, which is responsible for collagen production. This protein keeps the skin youthful, maintains its firmness, reduces wrinkles, and slows the ageing process. Our previous blog highlights the Best Korean Foods To Improve Skin Health, which may help towards smooth, glowing skin.
If you have store-bought kimchi that's been opened, it will be good for 3-4 days at room temperature and up to 6 months when refrigerated. Signs of your kimchi going bad include mold growth, an alcoholic smell, and an extremely sour taste.
They cautioned, however, that kimchi is high in salt, which is not healthy for the heart. On the other hand, high levels of potassium also found in the fermented vegetable mix might undercut harms from salt, the Korean team theorized.
Koreans have long championed the skincare benefits of fermented foods. Kimchi, a fiery blend of fermented goodness, isn't just a culinary delight; it's a skin-saving secret. Bursting with lactobacilli, kimchi nurtures digestion and reduces inflammation, a dual action that tames acne and wards off premature wrinkles.
Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle). And women who ate two to three serves a day of baechu were less likely to have obesity and abdominal obesity.
But pickles are low in calories — so they can fit into a weight loss, calorie-controlled diet — and have some properties that might help with fat loss. But their high sodium content means you might gain water weight after eating them, which can impact the results you see on the scale.
Kimchi is high in vitamin C, which is responsible for collagen production. This protein keeps the skin youthful, maintains its firmness, reduces wrinkles, and slows the ageing process.
Kimchi is a healthy food option. It is low in calories and high in many key nutrients. The process of making it gives it a high amount of good bacteria known as probiotics.
While fermented, kimchi can last beyond its expiration date, food poisoning is a risk if kimchi is spoiled. Signs of spoilage include a foul odor, mold, and an extremely sour taste.
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