Kimchi is a gut-friendly fermented food with a pungent flavor that a doctor sampled for a week to see what one long-lifespan culture experiences.
I Ate Kimchi Every Day for a Week—Here’s What Happened
Published on Apr. 14, 2025
Is kimchi good for you? Science sure leans that way. Data in 2024 suggested that Koreans live to age 84 on average, giving them a six-year longevity advantage over the average American. Kimchi happens to be one healthy staple of the Korean diet, with many citizens eating a reported 40 pounds per year.
Kimchi is made by fermenting what we know as Napa cabbage with garlic, ginger, chili flakes, scallions, and, perhaps most distinctively, fish sauce. The result is a one-of-a-kind side dish that develops due to a fermentation process that enhances the food’s health benefits—but interestingly, also preserves the food’s functional effects. “The main benefit [of fermented foods like kimchi] are probiotics, which research shows can lower inflammation, strengthen the gut microbiome and support a healthy immune system,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.
As someone with a background in family medicine and national nutrition certification, I’ve long been loyal to fermented foods to show love to my gut. For years, sauerkraut has been a staple in my family for years, especially with pork every New Year’s Day, and my fridge is usually stocked with pickles, Greek yogurt, and bottles of kombucha. But despite my love for prebiotic and probiotic foods, I had never actually tried kimchi.
With Zumpano’s guidance I set out to kimchi every day for a week and to see exactly how my body would respond. The results? A few surprises, some digestive revelations, and one spicy new habit I’m happy to keep.
Kimchi nutritional value
Kimchi is low in calories and rich in essential nutrients. According to Zumpano, the exact nutritional profile can vary depending on the recipe, but a 150-gram serving typically provides:
- 23 calories
- One gram of protein
- Less than one gram of fat
- Four grams of carbohydrates—note, mostly from fiber
- Two grams of sugar
What makes kimchi stand out, though, is its impressive lineup of vitamins, minerals, and other functional nutrients. Each serving provides:
- Vitamin A, C, K, and B12, which play roles in immune support, skin health, and red blood cell production
- Iron, potassium, and calcium, essential minerals for energy, hydration, and bone strength
- Probiotics, the live, gut-friendly bacteria that support digestion and immune function
- Folate, key for DNA synthesis and cellular repair
- Beta carotene, a plant-based antioxidant that helps reduce oxidative stress
- Choline, a nutrient important for brain and nerve health
Kimchi benefits
Eating kimchi regularly may come with a wide range of health benefits, many of which are backed by research. Here are some of the key ways kimchi may help support your health:
- Supports digestive health by feeding the good bacteria in your gut
- Boosts your immune system to help your body fight off illness
- Lowers inflammation, a root cause of many chronic diseases
- Improves heart health by supporting healthy cholesterol levels
- Enhances nutrient absorption, helping your body get the most out of other healthy foods
- Supports brain and mood health through the gut-brain connection
A cruciferous vegetable like cabbage will contain sulforaphane, which is a natural plant compound linked to powerful anti-cancer effects. Research suggests that sulforaphane may help reduce the risk of several types of cancer, including breast, colon, prostate, and oral cancers.
Eating kimchi every day
Given all the potential health perks, I was eager to find out what might happen if I ate kimchi every day. But before I got started, I checked in with registered dietitian Zumpano to make sure I was eating the right amount, in the right ways.
Zumpano shared that a serving of kimchi is about three-quarters of a cup, or 150 grams. I stuck to that most days, though occasionally I doubled up when I was extra hungry or craving a bigger probiotic boost.
For this experiment and in keeping with the dietary direction coming out of Cleveland for this experiment, I went with Cleveland Kitchen’s Vegan Classic Kimchi. This version is made with cabbage, garlic, mustard greens, and red pepper. It was easy to find at my local grocery store, and I was surprised by how much I liked it from my very first bite.
When I asked Zumpano how to eat kimchi in a way that feels realistic for everyday life, she had plenty of ideas to share:
- Enjoy it on its own as a snack
- Serve it alongside rice, as it’s traditionally eaten in Korea
- Mix it into salads for a spicy crunch
- Toss it into stir fry or a Buddha bowl
- Use it to top grilled protein like chicken, seafood, pork, or steak
- Add it to soups or stews
I tried a little bit of everything throughout the week, but my favorite combos included: kimchi with a side of rice, stirred into a veggie-packed stir fry, or piled on top of roasted chicken. I found that I enjoyed it most in the afternoon or with dinner—and that it quickly became something I looked forward to.
Eating kimchi helped me stay full longer
One unexpected benefit I noticed while eating kimchi every day was how full it kept me—especially when I had it as an afternoon snack. I found that I wasn’t reaching for anything else before dinner, and when I included it with my evening meal, I felt satisfied without any late-night cravings.
According to Zumpano, this can be credited to kimchi’s fiber content. Fiber slows down digestion, which helps you stay fuller longer and prevents spikes in blood sugar. That satiety also supports weight management and keeps energy levels steady throughout the day.
So if you’re looking for a healthy snack that curbs hunger and supports your metabolism, kimchi may be a smart addition to your plate.
Eating kimchi made me bloat at times
While kimchi offered some clear digestive perks, I did notice occasional bloating throughout the week. It wasn’t anything severe, but I felt gassy on certain days, especially when I combined kimchi with other cruciferous vegetables like broccoli or Brussels sprouts.
To keep things more comfortable, I started limiting how many gas-producing veggies I ate in one sitting. Once I scaled back and spaced them out across meals, the bloating became much less noticeable.
Eating kimchi might have prevented me from getting sick
Midweek, my fiancé and I attended an event where several friends later came down with a circulating virus. We were exposed—but we never got sick. I stayed energized and completely symptom-free. While I can’t prove kimchi was the reason, it’s hard not to wonder.
Fermented foods like kimchi have been studied for their immune-supporting properties. In fact, a 2021 study from Stanford University researchers found that diets rich in fermented foods increased gut microbiome diversity and reduced inflammatory markers, both of which are linked to stronger immune health.
Eating kimchi triggered mild heartburn
While kimchi brought a lot of positives to the table, it also brought a bit of heat—literally. I experienced mild heartburn on the days I ate it as a solo snack, especially if I hadn’t eaten much beforehand.
Kimchi is naturally spicy and acidic, which can be irritating for people with sensitive stomachs or acid reflux. Fortunately, I found that pairing it with a balanced meal helped prevent that burning feeling.
So is kimchi good for you if you have a sensitive stomach? It can be, but moderation is key—Zumpano offers a helpful tip for those who experience discomfort: “For a sensitive belly, begin with a 1/4-cup serving or less, and advance portion slowly as tolerated.”
Also be sure to enjoy it with a meal, then pay attention to how your body responds.
Will I keep eating kimchi every day?
While I won’t be eating kimchi every single day, it’s definitely earned a spot in my diet. I loved the bold, tangy flavor and appreciated the digestive and immune-supporting benefits I experienced throughout the week.
But since I also enjoy other probiotic foods, I plan to rotate kimchi in to keep things balanced while I also get my fix of my other fermented favorites.
Are there side effects to eating kimchi every day?
In general, kimchi is safe and healthy for most people. But there are a few caveats to keep in mind:
Kimchi is a natural source of vitamin K, which can interfere with blood thinners. “Be sure to consult your healthcare provider before adding kimchi into your diet regularly if you are taking a blood thinner,” notes Zumpano.
It’s also fairly high in sodium. “It can be safely eaten daily even on a sodium restricted diet although it should be considered as a high sodium food,” she adds.
About the expert
Julia Zumpano, RD, LD, has been a registered dietitian with the Cleveland Clinic Center for Human Nutrition for almost 20 years, specializing in disease prevention and management.
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