Eating just 3g of this food each day could help you lose weight

A new study published in the Journal of Functional Foods has revealed the substantial effects of incorporating kimchi into your daily diet. The extensive team of researchers found a single daily serving can reduce body fat and alleviate the symptoms of obesity such as metabolic issues.

The researchers found consuming just 3g of kimchi daily reduced the body fat percentage and increased the bacteria that helps regulate your metabolism in your gut. One particular type of kimchi also resulted in an increase of fat-free mass.

They theorised that kimchi may act like prebiotics, enhancing the growth of healthy bacteria or probiotics in your gut which is directly tied to your metabolic health. The bacteria in your gut also play a major part in weight loss efforts as a result and can even dictate your appetite and cravings.

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Unlike many other weight loss products, the study revealed kimchi’s substantial impact on body fat almost regardless of a person’s age. The study took 90 adults aged between 20 and 65 years old who had BMI readings ranging from slightly overweight to obese.

They were split into 3 groups, the first of which received a placebo while the other two consumed 2 different types of kimchi, spontaneously fermented and starter-fermented powder. Each group consumed 3,000mg of their respective products and avoided drastic changes in the rest of their diet and lifestyle. 83 of the participants were able to complete the study but this didn’t create a significant difference between the groups.

After 12 weeks, the placebo group had a significant increase in body fat percentage, body weight and BMI while both kimchi groups had reductions in body fat percentage. In terms of BMI and body weight both kimchi groups remained relatively stable throughout the study but those eating the starter-fermented powder showed an increase in fat-free mass.

Both kimchi groups were also found to have increased levels of one gut bacteria known to help metabolic health, Akkermansia muciniphila. Additionally, the trial didn’t see any reports of serious adverse events.

Kimchi is a fermented Korean dish usually made of cabbage, Korean radish or other vegetables. It also generally contains flavourings like garlic, ginger and red pepper which become active ingredients during the fermentation process.

Animal and clinical studies have previously shown the potential of kimchi in reducing body fat and rebalancing metabolism and gut bacteria. However, researchers note further studies are still needed to gauge the effect it has on humans.