Daily kimchi consumption increases gut microbial diversity in two-week study

A two-week experiment involving four participants found that consuming 100g of kimchi daily increased gut microbial diversity. The study, featured on the November 4, 2026, episode of Mysteries of the Human Body, also observed smoother bowel movements in a participant who previously only visited the bathroom once or twice a week.

The 1014th episode of Mysteries of the Human Body, titled "K-Superfood Part 2: Sak: Food That Lives by Dying," will examine the global attention surrounding kimchi and scientifically highlight the impact of fermented foods on the human body. The program is scheduled to air on Wednesday, November 4, 2026, at 10:00 PM on KBS 1TV.

As time passes, the flavor of kimchi deepens, fostering new life within. While a staple on Korean tables, researchers worldwide are now focusing on kimchi as a fermented food that can help explain the relationship between gut microbes and health. The program explores how the wisdom of long-standing fermentation processes affects the human body.

The world falls for kimchi

In New York, United States, a chef has captured global palates with Korean fermented foods. Hooni Kim, the first Korean chef to receive a Michelin star, chose the culinary path after studying medicine and has placed traditional Korean fermented foods such as kimchi, doenjang (soybean paste), and ganjang (soy sauce) at the center of his cooking. His focus on fermentation is not merely for taste, but because he believes consuming fermented foods is essential for maintaining health.

Meanwhile, Sandor Katz, a world-renowned fermentation expert, prepares green onion kimchi (pa-kimchi) using homegrown ingredients. Having researched fermented foods from around the world, he highly values kimchi due to its diverse ingredients and complex fermentation processes. The program explores the special value of kimchi discovered by both the global chef and the fermentation expert.

What changes occur in the gut after consuming 100g of kimchi?

The program also conducts an experiment to observe the changes in the body caused by daily kimchi consumption. The production team conducted a study on four individuals in their 20s who do not typically eat much kimchi. The participants were divided into two groups and instructed to consume either 100g or 10g of kimchi daily for two weeks.

Park Seo-yoon, who previously struggled with bowel movements—visiting the bathroom only once or twice a week—reported that her bowel movements became smoother after consistently eating 100g of kimchi per day. The study then investigated whether these changes were reflected in actual gut microbes.

After two weeks, analysis of the participants' gut microbes revealed that the two individuals who consumed 100g of kimchi daily showed an increase in their gut microbial diversity index. The broadcast will reveal the significance of these observed changes.

Is kimchi just salty? The role of potassium

A common concern when discussing the health value of kimchi is sodium. The program examines the impact of kimchi, which is made using salt, on health. In collaboration with the World Institute of Kimchi, the production team measured changes in salinity from the cabbage salting process to the completion of the kimchi.

Experts also highlight another nutrient abundant in kimchi's main ingredients, such as cabbage and radish: potassium. Potassium is a nutrient that helps the body excrete sodium, and the balance between sodium and potassium intake has recently become an important topic. The program will explore the roles of sodium and potassium in kimchi and share methods for eating kimchi healthily with experts.

Fermented foods connecting the gut and the brain

Traditional fermented foods like kimchi and cheonggukjang (extra-strong fermented soybean paste) are frequent items on the table of Professor Park Young-ho from the Department of Neurology at Seoul National University Bundang Hospital. He places great importance on dietary habits for a specific reason.

Professor Park's grandfather was diagnosed with Alzheimer’s disease in his 80s. Due to this family history, he has focused on brain health and manages his lifestyle through healthy eating and exercise.

His focus is on the relationship between the gut and the brain. Recently, the medical community has been actively researching the "gut-brain axis," where gut microbes and the brain influence each other. As the link between gut microbes and inflammatory responses in the brain is being studied, interest in how dietary habits affect brain health is also increasing.

Can the food we eat every day affect not just the gut, but also brain health? While it is a familiar side dish to many, the world is now viewing kimchi through a new lens. The special "K-Superfood Part 2: Sak: Food That Lives by Dying" on the November 4, 2026, episode of Mysteries of the Human Body will reveal the secrets of the living microbes in kimchi and the health potential of traditional Korean fermented foods.

Read the original (Korean)