Kimchi Recipe Gut Health
What is kimchi? Also called gimchi or kimchee, it is a traditional, fermented, probiotic food that is a staple Korean side dish. Dating back hundreds of years, there are dozens of different recipes for making kimchi, but nearly all have several vegetables and seasonings in common that give it its signature taste.
Some of the main kimchi ingredients include Napa cabbage, radish, scallion, cucumber and red chili paste. Other major components that are considered healthy, functional foods include garlic, ginger and red pepper powder.
Today, kimchi is considered Korea’s “national dish” — in fact, on average people in Korea consume about 40 pounds of kimchi per person, per year. Never tried it before? If you like cultured vegetables and fermented foods like sauerkraut, you’ll probably love kimchi, too.
Gut Healthy Egg Muffins With Kimchi And Veggies
What does kimchi taste like? It tastes spicy and sour due to the fermentation process that produces live and active “probiotic cultures, ” which are responsible for some of its benefits, including improving digestion and raising immune function.
Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings.
How long does it take to ferment kimchi? In order for kimchi ingredients to actually become a true kimchi, they must undergo a traditional fermentation process inside tightly sealed glass jars. This takes place anywhere from several days to several months. During this time, the flavors, textures and health benefits of kimchi dramatically change and improve. That is why this food is now growing in popularity worldwide as a “superfood.”
Kimchi: What Is It And What Are The Health Benefits?
, the fermentative byproducts formed during fermentation and the functional ingredients used to make kimchi significantly boost its benefits because these are responsible for forming the probiotics.
The fermentation of kimchi is carried out by various microorganisms present in the raw materials, including lactic acid bacteria (LAB). Specifically, strains of
According to the book, “Regulating Safety of Traditional and Ethnic Foods, ” a compilation from a team of experts in food safety, nutrition and regulatory affairs, “Kimchi is also regarded as a hygienically safe food because pathogenic bacteria and contaminations are almost completely removed during its preparation and fermentation.”
What Is Kimchi And Is It Healthy For You?
Beginning in the early 20th century, health researchers began to speculate that probiotic foods contained proteolytic microbes that worked in the colon to reduce toxic substances responsible for the aging process. They theorized that consuming fermented foods like benefit-rich kefir and yogurt coat the colon with LAB bacteria, decreasing intestinal pH, suppressing dangerous bacteria and leading to a slower rate of aging. Since this time, numerous studies have suggested this to be true of many different cultured foods.
We hear about the benefits of probiotic foods like yogurt and sauerkraut all the time, but don’t overlook kimchi, which has tons of these gut-friendly bacteria, too. Responsible for giving it its carbonation, sour taste and pungent smell, probiotics develop during fermentation as bacterial enzymes that are able to rapidly reproduce from thriving off of the sugar molecules found in the vegetables.
The longer kimchi ferments, usually the greater the health benefits and higher concentration of probiotics that develop. But remember that “real” kimchi also has to be refrigerated and unpasteurized for the probiotics to remain intact.
What Is Kimchi? A Complete Guide To This Fermented Food
While fermenting the vegetables, probiotic LAB develops. Many bacteria are involved in the fermentation of kimchi, but LAB becomes most dominant while other less-beneficial bacteria become suppressed thanks partially to the salting of the cabbage. The addition of other sub-ingredients like garlic and ginger, plus the rise in LAB during the fermentation, is what helps to ensure that it is safe to eat since this process kills pathogenic bacteria.
Repopulating “good” bacterial microflora of the gastrointestinal (GI) tract can play an important role in preventing the pathophysiology of some GI disorders, according to the Division of Digestive and Liver Diseases at Columbia University College of Physicians and Surgeons.
To put it frankly, this fermented food can “keep you regular” and help you poop! But that’s not all. Probiotics have been used as a natural digestive treatment modality for over a century because beneficial probiotic bacteria strains help reduce harmful bacteria in the gut that can cause indigestion, inflammation and even hormonal changes.
How To Make Your Own Kimchi
Fermented foods are useful for anyone suffering from common digestive issues like constipation or more serious conditions like candida virus, leaky gut syndrome and autoimmune disorders. The efficacy of probiotics, either as a single strain or a combination of probiotics found in some cultured foods, has been shown to be beneficial in antibiotic-associated diarrhea, clostridium difficile colitis, infectious diarrhea, ulcerative colitis, Crohn’s disease, pouchitis and irritable bowel syndrome, among other disorders.
Because 70 percent to 80 percent of the immune system is actually stored within the gut, probiotic-rich kimchi can help you fight bacterial infections, viruses, common illnesses and serious chronic conditions, too.
Aside from containing probiotics, kimchi is full of ingredients that are known to stimulate healthy immune function. Similar to the benefits of cayenne pepper, red pepper powder has anti-carcinogenic and antioxidant effects. It’s even capable of helping food avoid spoiling since it contains natural antibacterial properties.
The Korean Superfood: Kimchi And Its Health Benefits
Garlic is another immune system booster that inhibits the activities of many harmful viruses, fights fatigue and lowers inflammation. It has been considered a food for promoting longevity for thousands of years as well. Ginger is a time-honored beneficial ingredient that helps soothe the digestive organs, nourish the gut, fight bacteria and help you heal quicker from being sick.
And finally, cabbage is an anti-inflammatory, antioxidant-packaged cruciferous vegetable that provides vitamin A, vitamin C, vitamin K and other important nutrients. Certain biochemicals, including isocyanate and sulfide, that are found in Chinese cabbage and radishes are effective in helping prevent cancer and detoxifying heavy metals in the liver, kidney and small intestine.
Yet another benefit of kimchi is the prebiotic fibers found in the cabbage, radishes and other ingredients that are capable of helping to enhance immune function, especially in the digestive organs.
Kimchi Benefits, Nutrition And Recipe
Kimchi is made primarily of vegetables. Vegetables provide a good dose of dietary fiber that’s both filling and good for digestive and heart health. Cabbage is especially a good source of fiber. It is high in volume, yet low in calories and carbs.
The average fiber intake for U.S. children and adults is less than half of the recommended amount, yet we know that individuals with high intakes of dietary fiber appear to be at significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.
Diets that include more high-fiber foods, especially vegetables, are linked to lower blood pressure and serum cholesterol levels, improvements in glycemia and insulin sensitivity, and significantly enhanced weight loss. Increasing fiber in your diet can help you eat less overall since it swells up, absorbs water and makes you feel full.
Is Kimchi Good For You? Analyzing The Research Backed Health Benefits
Even small amounts of kimchi can help you reach your fiber quota for the day and give you a nice dose of probiotics in the process. Try using it on some of your favorite recipes as a healthy condiment.
Many people find that consuming fermented foods helps kill their sugar addiction, improves digestion and helps with appetite regulation. If weight loss is your primary goal, luckily kimchi is very low in calories but high in nutrients and satiating fiber. It might even be able to help improve metabolic function. Its spicy red pepper flakes are known to cause warming, thermogenic effects inside the body.
Probiotic supplements and foods are now being linked with reductions in weight and body fat. Recent studies suggest that manipulation of the microbial ecosystem in the gut might even be a new novel approach in the treatment of obesity. In the future, we might see that treatment options for helping reduce overeating and obesity might consist of altering the compositions of the microbial communities of obese individuals.
Easy Kimchi Recipe For Beginners
How are probiotics related to weight gain or loss? Short-chain fatty acid production and low-grade inflammation have been found to be important underlying mechanisms of action that influence appetite, metabolism and body weight. These are highly connected to gut health.
This means that finding the most effective combination and dosage rate of probiotic microorganisms will likely be able to help those who struggle with controlling cravings, regulating appetite hormones and fighting impulses to overeat.
Kimchi is chock-full of anti-inflammatory foods and spices that are known to be cancer-fighting foods. They promote overall better health and longevity and slow down oxidative stress. For example, different color varieties of cabbage can contribute a range of important antioxidant and anti-inflammatory compounds to your diet.
Science Backed Benefits Of Kimchi
Garlic, ginger, radishes, red pepper and scallions are also high in antioxidant properties that help lower inflammation. Anti-inflammatory foods are important for preventing chronic diseases associated to oxidative stress, such as cancer, cognitive disorders and coronary artery diseases.
Research suggests that the compound capsaicin, which is contained in the red hot pepper powder, helps reduce the chance of developing lung cancer. Several population studies demonstrate an association between an increased intake of garlic (and onions) and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas and breast.
Does kimchi taste sour? According to Ayurveda, it is considered a sour food that can be helpful in balancing the
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