When you’re thinking about foods that can help with weight loss, things like salad, fresh fruit, or smoothies probably pop into your mind. But there’s another candidate worth considering: kimchi. This fermented blend of cabbage and vegetables might be less common in a typical Western diet, but recent research suggests it could be a valuable addition to a weight loss plan.
The study examined the impact of taking 60 milligrams of kimchi powder, roughly equivalent to an ounce of fresh kimchi, daily. Registered dietitian Qianzhi Jiang, PhD, highlighted these findings, which were published in the Journal of Functional Foods. Over three months, people who took kimchi powder capsules lost a significant amount of body fat compared to those in the control group.
Cindy Chou, a registered dietitian and nutritionist, explained that it’s not surprising to see such results, especially since fermented foods like kimchi are known to benefit the gut microbiome. The study confirmed what previous research had shown, including earlier in 2024, when a different study linked daily servings of fresh kimchi to lower obesity rates in men.
This latest study is particularly noteworthy because it’s the first to examine kimchi’s weight loss potential using a randomized, double-blind, placebo-controlled method, which is considered the gold standard in research. The study involved 90 participants aged between 20 and 65, all with a BMI of 23 to 30, a range defined as overweight by the Korean Society for the Study of Obesity.
Participants were divided into three groups. One group took a type of kimchi that was naturally fermented, with the vegetables prepared traditionally using ingredients like red pepper, fish sauce, and garlic. Another group had kimchi fermented with a specific bacterial starter, while the last group received a placebo capsule with kimchi flavoring.
After three months, those who consumed the naturally fermented and bacterially fermented kimchi showed a notable decrease in body fat compared to the placebo group. Specifically, the naturally fermented kimchi group lost about 1.32 pounds, and the bacterially fermented group lost around 1.96 pounds, whereas the placebo group actually gained weight.
Moreover, participants who took the kimchi capsules experienced significant changes in their gut microbiomes. Their samples showed an increase in the beneficial bacteria Akkermansia muciniphila and a decrease in Proteobacteria, which are associated with obesity.
Kimchi is low in calories—only 22.5 per cup—but its benefits go beyond that. The weight loss effects likely stem from the fermentation process, which adds good bacteria to the gut and may aid digestion. According to Jiang, these bacteria help ferment dietary fiber into short-chain fatty acids, which can control appetite and promote weight loss. Some studies suggest these acids can send signals to the brain that curb hunger.
Having a diverse gut microbiome could make weight loss easier. Jiang noted that human studies have linked gut bacteria diversity with obesity, suggesting these connections might relate to how bacteria affect protein, fatty acid, and energy metabolism.
However, more research is still needed to understand the differences in gut bacteria between obese and non-obese people better. Even though this study used powdered kimchi, Jiang reassures that the freeze-drying process used preserves the beneficial properties, meaning it’s comparable to fresh kimchi.
If you’re interested in incorporating kimchi into your diet, Chou has some tips. Enjoy it as a side dish, use it as a condiment or ingredient to boost flavor, or pair it with dishes like rice, noodles, soups, and various meats or tofu. It can even top omelets, pizza, or grain bowls. Let your taste preferences guide how you use it and find what suits your meals best.
