How is Kimchi Made and What Makes It Healthy?
- Claire Lee
- Sep 23, 2025
- 2 min read
Have you heard of kimchi? A staple Korean side dish, kimchi has risen in popularity alongside an interest in gut health and Korean culture. But what makes it healthy in the first place?
The base is napa cabbage, marinated with salt and a variety of other seasonings including gochugaru, garlic, and sugar. Once combined, it is packed into a jar and left at room temperature to ferment for several days. The longer it remains on the counter, the stronger the flavor gets.
This is because lactic acid bacteria start to consume the natural carbohydrates in the seasoned vegetables, producing compounds that lend kimchi its tanginess. Soon after preparation, kimchi tends to have a milder flavor because of high levels of glucose and fructose, as well as a lack of lactic acid. But as time passes, levels of acetate, lactic acid, and mannitol rise, resulting in a taste that is sour, salty, and even a little sweet.
Fermenting the cabbage promotes the growth of probiotics while limiting harmful bacteria, making kimchi a gut-healthy condiment. It is also high in vitamins, minerals, and antioxidants that help minimize the risk of health issues.
Even so, kimchi is an acquired taste for most and best eaten within a couple months (if refrigerated) after purchase, as the flavor becomes pungent over time.
But if you happen to have some too-sour kimchi leftover, consider using it in a soup, savory pancake, or fried rice for a nice kick!
Claire Lee is a rising senior at Leigh High School in San Jose, California. She is currently a student researcher for miRcore, a non-profit working to democratize medical research for all. She has worked in a confectionary shop and is interested in baking and chocolate.
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