Kimchi is a spicy, savory, traditional Korean food that brings so much flavor to our plates—but is it safe to eat while you’re pregnant? Here’s all you need to know about eating kimchi during pregnancy, from its gut-friendly benefits to any food safety concerns.

What Is Kimchi?

Kimchi is a beloved traditional Korean dish made with salted and fermented vegetables. Kimchi usually consists of cabbage, garlic, ginger, salt, fish sauce, gochugaru (Korean chili flakes) and spring onions (scallions). Generally, the vegetables in kimchi are marinated and then fermented—this two-step process is what gives this food its out-of-this-world flavor. Fermentation is a process in which bacteria break down the sugars in food and transform them into beneficial gases or acids. 

Kimchi has been enjoyed for thousands of years in Korea. Not all kimchi is spicy, although many varieties are.  The fermented dish has become popular in other parts of the world in the past few decades, due to its delicious taste and host of health benefits. You may have seen kimchi tacos, kimchi macaroni and cheese, or even kimchi pizza on the menu of your favorite local takeout spot. Kimchi is often used to add flavor to other dishes. It’s similar to a condiment, so you can add as much or as little as you want. 

What Are the Benefits of Eating Kimchi While Pregnant?

Eating kimchi has some very real benefits for you during pregnancy, specifically for your gut health, immune system, and nutrient intake. 

As you may have heard, kimchi is chock full of probiotics [1]. It is rich in lactic acid bacteria (LAB) [2], which can diversify your gut microbiome. Why is that a good thing? Well, the more healthy microbes doing their thing in your gut, the better for your health, including your digestion, nutrient absorption, and immune function. 

That lactic acid bacteria in kimchi is considered an immunomodulator, [3] too—which means it helps your immune system stay balanced. LAB may help prevent infections [4] and improve your overall immune response.

Plus, the veggies and other ingredients in kimchi (like garlic, ginger, and red pepper) are rich in vitamins (like vitamin C and vitamin K) and minerals (like calcium and iron), that are essential for your health and that of your developing baby [5]. 

What Are the Potential Risks of Eating Kimchi While Pregnant?

There’s plenty of good things about eating kimchi throughout your 40 weeks of pregnancy, but there are a few concerns, too. 

As a fermented food, kimchi can harbor harmful bacteria that contribute to foodborne illnesses. For example, listeria can survive the fermentation process in kimchi, although research suggests [6] kimchi is a generally safe product in terms of listeria contamination. You can reduce the risk associated with eating kimchi while you’re pregnant by choosing high-quality, commercially available kimchi. These products are less likely to be contaminated than that is kimchi made at home or by small vendors. 

Kimchi is often quite high in sodium, a nutrient that should be consumed mindfully during pregnancy. This is because high levels of sodium in the diet can cause you to retain fluid, potentially increasing your risk of swelling. 

And since kimchi is usually spicy, some pregnant women might find that it causes or exacerbates heartburn (acid reflux) or other gastrointestinal discomfort. Your mileage may vary in terms of feeling symptoms like this after eating kimchi, so try a little at a time and see how you feel. 

What Kind of Probiotics Does Kimchi Have?

The main probiotic in kimchi is lactic acid bacteria (LAB). Lactic acid bacteria can include multiple strains of probiotics, like Lactobacillus [7] and Weisella [8].

The health benefits of LAB include:

• Gut Health: The LAB in kimchi can help maintain a healthy gut microbiota [1]. 
• Immune Support: Probiotics from kimchi have been shown to enhance immune function by modulating the production of cytokines and reducing inflammation [1, 3,4].
• Anti-Inflammatory Effects: LAB from kimchi show significant anti-inflammatory properties [9].
• Metabolic Benefits: Certain LAB strains in kimchi can inhibit enzymes like α-amylase and α-glucosidase. These enzymes are involved in carbohydrate metabolism. This can potentially help in the management of blood sugar [9]. 
• Stress Reduction: Probiotics from kimchi have been shown to reduce cortisol levels [9].

How Do You Choose Kimchi?

Homemade vs Store Bought

Kimchi is quite easy to make at home, so many mothers eat their own kimchi. That kimchi might be made from a time-honored recipe passed down through your family or one you found a few years ago on a favorite food blog. If making and eating your own kimchi feels good to you during your pregnancy, it can be a rewarding and beneficial way to nourish yourself. 

Still, there can be contamination concerns with homemade kimchi, as we covered above. If you’re concerned about food safety during pregnancy, the safest bet is to choose store-bought or commercially-prepared kimchi (like the one that comes with many of our meals at Chiyo, like the Spicy Salmon Kimchi Rice Bowl and Kimchi Frief Rice with Mapo Tofu.

Pasteurized vs Unpasteurized

Pasteurization is a process that kills harmful bacteria by heating food to a specific temperature. Generally, it is safer to choose pasteurized kimchi during pregnancy due to the lower risk of foodborne illness. You may wonder, though, if the heating process also kills off all the good bacteria in kimchi. 

Well, there’s good news on that front. In the case of kimchi, research indicates [10] that much of the lactic acid responsible for the beneficial bacteria actually does survive the pasteurization process, so pasteurized kimchi has a similar microbial community as unpasteurized kimchi. 

Fresh vs. Fermented

While most kimchi is fermented, fresh kimchi is an option. This is kimchi that has been made and put into jars on the same day, so the fermentation process has not yet begun. It is generally crunchier and less sour in flavor. 

What Are Other Pregnancy-Safe Fermented Foods?

All about fermented food? We hear you! Not only are these foods tasty and beneficial for your body, their traditional use spans cultures and centuries.

Other fermented foods that are safe and beneficial during pregnancy include:

• Yogurt, including non-dairy yogurt
• Kefir
• Miso
• Tempeh
• Sauerkraut
• Sourdough bread
• Apple cider vinegar
• Other fermented vegetables, like fermented cucumbers (pickles)

Should You Eat Kimchi During Pregnancy? 

If you like the taste of kimchi, it can be a wonderful addition to your diet during pregnancy, due to its gut health benefits and immune-boosting properties. Kimchi is an easy, tasty way to get some flavor and probiotics into any meal, be it your morning eggs, a salad, or to add some spice to a sandwich.

At Chiyo, our Prenatal Nourish program is designed to provide the exceptional nourishment your body needs to thrive in pregnancy. Our delicious, expert-crafted meals are made with optimal gut health and nutrient uptake in mind.