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Preventative Gastroenterology: Kimchi

In continuation in this series of food items that may help your gut, today we discuss Kimchi.

I have to admit I had a Kimchi kick (no pun intended) about 6 months ago and I fell off the wagon. It seems that I personally like Kimchi in the winter but not so much in the summer. Wait. Before I get too far ahead of myself. What is Kimchi? Chances are you have seen it, heard about it, and maybe even tried it.

Nonetheless, I will break it down.

Kimchi is fermented cabbage and spices that is a traditional condiment in Korean food culture. It is thought to be healthful and is being studied for its effect on boosting the metabolism and also for improving the gut microbiota to a more favorable balance. Typically it is made of fermented cabbage, garlic, ginger, red pepper, and green onion. (Matthews, 2014)

If you can include Kimchi in your diet while you are feeling well then then its likely to build upon your good health and prevent recurrence of digestive problems.

I recently listened to the Tap Integrative summary of an excellent research paper that studied Kimchi(Alschuler, 2016) (Han et al., 2015). The review  explained that in human trials Kimchi has been studied for its ability to change the microbiome of the gut to species that lowered the risk for obesity. Also Kimchi is studied for its ability to change the way we burn fat.

Specifically Bifidobacterium longum increased with the consumption of Kimchi.  Bifidobacterium longum is inversely associated with waist circumference. Also proteobacteria and actinobacteria increased and this inversely associated with body fat. 

If that wasn't enough for you ; Fermented kimchi increased acetyl coA synthases upregulation. Acetyl CoA sythases activates amp activated protein kinase which increases fatty acid Beta oxidation and reduces biosynthesis of fatty acids.  Excuse me? What? This would mean it burns fat and prevents fat in the diet from turning into harmful cholesterol.

I certainly think a serving of Kimchi per day will likely keep the gut happy and perhaps help with weight management. Want to try and make your own? I borrowed this recipe to try.

 Kimchi: (Gensler, 2015)


Ingredients:
  • 2 heads of Chinese Cabbage, Napa Cabbage, or Bok Choy.
  • 1 tablespoon  (18g) sea salt, or non-iodized salt.
  • 2 to 3 cloves garlic crushed.
  • 1 (1 inch or 2.5cm) piece of ginger finely chopped.
  • 1 onion chopped.
  • 1 tablespoon (15ml) kimchi sauce (available at Asian Markets). I like Uwajimaya.
  • 4 tablespoon (30 g)  Korean chili powder or  3 tablespoon (23g) Mexican chili powder.
  • 2 tablespoon (25g) brown  sugar.
   Instructions: 
1.     Place cabbage in several large, clean plastic re-sealable bags.
2.     Sprinkle the salt on your wet hands and then rub into cabbage.
3.     Use your hands to squeeze as much water out of the cabbage as possible
4.     Once finished seal the bag and  set aside on counter for 5-6 hours.
5.     Take the cabbage out of the salt solution and rinse it, then squeeze out the excess water.
6.     Place cabbage back in the bags. Add scallions, garlic,  ginger, and onion to mixture and mix well
7.     Add  kimchi sauce, chili powder, and sugar, stirring well to combine.
8.     Lay the bag out on the counter for two days.
9.     It will be ready when not too mushy but soft with a little crunchiness
10. After two days on the counter; store the kimchi in the refrigerator.

Yields 10 servings each serving has: 37 calories, .6 g fat. 1 g saturated fat, 0 grams. transfat, 0 mg cholesterol, 8 g.  Carbohydrate, 2g protein, 738 sodium, 2.4 grams fiber.

References

Alschuler, L. (2016, 08 26). Dietary Management of Microbiome Perspectives. Retrieved from www.tapintegrative.org: http://www.tapintegrative.org/Subscription/Clinical-Topics/Dietary-Management-of-the-Microbiome#perspectives
Gensler, T. (2015). Probiotic and Prebiotic Recipes for Health. Beverly Massachucets: Fair Winds Press.
Matthews, R. (2014). The Symbiont Factor: How the gut bacteria microbiome redifines health, disease,and humanity. self.

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