Kimchi: Probiotic-Rich Fermented Vegetables for Gut Health

Looking after your gut has never been so tasty. Kimchi is a naturally fermented Korean staple that fits right in next to kefir, kombucha, and sourdough. Tangy, alive, and full of beneficial bacteria, it’s one of the simplest ways to support digestion and gut balance through everyday food.

Often mistaken for something overly spicy or exotic, kimchi is actually very adaptable. It doesn’t have to be hot at all, and it doesn’t rely on one specific vegetable. Much like sauerkraut, it’s a fermented dish that can be made with napa cabbage, local cabbage, carrots, radishes, or leafy greens—using what you already have at home.

Simple Kimchi Recipe 

Ingredients:

• 1 kg napa cabbage, chopped 

• 2 medium carrots, thinly sliced

• 1 medium daikon or white radish, cut into matchsticks

• 2 small shallots, sliced

• 2–3 cloves garlic

• 2 cm piece of fresh ginger

• 2 tsp rice flour (cooked with 4 tbsp water into a slurry)

• 1 small apple, blended

• 1–2 tsp chili flakes (optional, adjust to taste)

• 2 tsp salt (non-iodized)

• 1–2 tsp soy sauce or fish sauce

Instructions:

1. Prep the cabbage: Cut the napa cabbage in half lengthwise. Slice a small slit in the base of each half so the leaves can loosen but stay attached to the core. Dunk the cabbage halves in a large bowl of water to get them wet. Sprinkle 2 tsp salt between the leaves, especially near the thicker stems. Let sit 1–2 hours at room temperature, turning every 30 minutes to ensure even salting. The cabbage will soften and release some liquid. Note: If using regular cabbage (local or European varieties), prepare a brine by dissolving the salt in enough water to cover the cabbage completely. Soak the cabbage in the brine for 1–2 hours, then drain before mixing with the paste.

2. Cook the rice slurry: Mix 2 tsp rice flour with 4 tbsp water and cook over low heat until slightly thickened. Let it cool. (This rice slurry helps bind the kimchi paste together and gives it a slightly creamy texture. It also feeds the natural fermentation process, helping beneficial bacteria thrive.)

3. Make the kimchi paste: In a blender, combine shallots, garlic, ginger, apple, chili flakes (if using), soy or fish sauce. Blend until smooth. Stir the cooled rice slurry into the paste.

4. Combine vegetables and paste: Drain excess liquid from cabbage if necessary, reserving some in case the mixture is too dry. Mix cabbage, carrots, daikon, and kimchi paste together until evenly coated.

5. Pack into a jar: Transfer the mixture into a clean glass jar. Press down to remove air pockets, leaving about 2–3 cm space at the top. Ensure vegetables are submerged in their own liquid or a bit of reserved brine.

6. Ferment: Leave the jar at room temperature for 2–3 days to ferment. Open once or twice a day to release gas if needed. Taste after 2 days and continue fermenting until it reaches your preferred sourness.

7. Store: Once fermented, close tightly and store in the refrigerator. Kimchi will continue to develop flavor and can be kept for several weeks. Enjoy as a side dish or incorporate into meals!

Tips:

• Keep vegetables submerged in liquid to avoid spoilage.

• Use a variety of local or seasonal vegetables for different flavors. Once you’re familiar with the basic process, you can experiment with whatever vegetables you have at home: kohlrabi, daikon, black radish, or assorted leafy greens.

• Mild kimchi works just as well for gut health; no need for it to be spicy. 

Making Kimchi Part of Everyday Meals

Eat it as a side dish, mix it into stir-fries, soups, or salads. By adding kimchi to your meals, you support digestion naturally and introduce beneficial probiotics to your gut.

Kimchi doesn’t require perfection or complicated techniques. Whether you make it mild or spicy, with napa cabbage or seasonal vegetables, it’s a flexible fermented food that easily adapts to your taste and ingredients.

By fermenting vegetables at home, you support digestion, increase microbial diversity, and add naturally probiotic foods to your everyday meals. Start simple, follow the basic process, and let fermentation develop the flavor over time. [Read more: TCM Dietary Advice]