Kimchi, a traditional Korean dish made from fermented vegetables, has been prized for its flavor and shelf life for centuries. But in recent years, its popularity has been rapidly growing outside of Korea – and studies confirm the influence of this food on the microbiome and the general condition of the body. New work by scientists published in Science of Foodadded another unexpected effect to this:kimchi can “stimulate” the immune system in almost the same way as natural infections do, but without harm to health.

How the experiment went

The study involved 13 overweight adults. They received either a placebo or kimchi powder capsules daily for 12 weeks. The product was available in two versions: the first was naturally fermented, the second was prepared using a specially selected bacterial culture. The dosage corresponded to approximately 30 grams of fresh kimchi, a portion that can easily be included in the diet.

Before the start of the work and after its completion, blood samples were taken from all participants. The scientists analyzed the activity of immune cells individually to see exactly how each one responded, rather than an average.

What exactly changed in the immune system

The study found that the fermented product affectedto specific parts of the immune system.

The main effect is to enhance the work of antigen-presenting cells. These cells play the role of “scouts”: they absorb potentially dangerous particles, disassemble them and display their fragments to other immune cells. After such a “demonstration,” T-helper cells are activated and begin to coordinate the body’s protective response.

Scientists noticed that in participants who received kimchi, the activity of the genes that control this chain of signals increased.Immune cells began to transmit information to T cells faster, and T helper cells themselves responded to threats energetically.

At the same time, the remaining elements of the immune system did not experience significant changes, which is especially important: the beneficial stimulation was not accompanied by excessive inflammation. This balance helps the body effectively resist infections without risking damage to its own tissues.

According to the researchers, both types of powder gave similar results, although kimchi fermented with wild microflora showedslightly pronounced effect.The placebo group showed no noticeable changes, strengthening the conclusions about the effect of the product.

Scientists emphasize that the work was small and concerned only immune mechanisms, and not a real reduction in morbidity.However, it does provide a biologically substantiated explanation for why fermented foods are often associated with better immunity.

Not just kimchi

Experts remind that other fermented foods may have a similar effect:quake hood, misso, yogurt, kefir, kumbucha. Each contains its own set of microbes and metabolites, so diversity in the diet can have a greater effect than eating just one dish.

There are no universal recommendations for the amount of fermented foods yet. But as part of the experiment, participants received the equivalent of a tablespoon of kimchi daily – a safe and quite realistic serving under normal conditions.

Small habits, big impact

Researchers note that even modest dietary supplements can gently “train” the immune system, helping it quickly recognize threats.This is not a panacea or a replacement for therapy, but a simple way to maintain health.

As one of the authors of the work, physiologist Rachel Woods from the University of Lincoln, said:

“Fermented food is not just a taste tradition. It communicates directly with our immune system.”