Homemade Kimchi for a Happy Gut - My Go-To Recipe
Hey there! Natalie from Healing with Confidence Podcast here.
My husband and I have been making kimchi for years now, and I'm excited to share my personal recipe with you.
It's one we've tweaked and perfected over time, and we've gotten some great feedback from clients and friends who've tried it.
If you're looking to boost your gut health while enjoying something that actually tastes amazing, kimchi might be your new best friend.
How to make kimchi?
Kimchi is basically Korea's national dish - a fermented veggie concoction that's been around for thousands of years.
Originally, it was just a clever way to keep veggies edible through those long winter months, but now we know it's packed with probiotics and nutrients that can work wonders for your health.
The traditional stuff typically includes:
Napa cabbage (the star of the show)
Korean radish (I use daikon as a substitute because it's easier to find)
Garlic (and plenty of it)
Ginger (fresh is best!)
Korean red chili flakes (called gochugaru - they have a unique flavor you'll fall in love with)
Fish sauce or salted shrimp paste (though I'll share how to make it vegan too)
Sea salt (the good stuff, not the processed table salt)
I should mention that there are literally hundreds of kimchi varieties in Korea. Different families have their own secret recipes, and ingredients vary by region. Some use cucumber, green onions, mustard greens, and I've even heard of fruit kimchi!
How Kimchi Fermentation Works?
The real magic happens during fermentation. When you salt the veggies, you're activating the naturally occurring lactic acid bacteria that live on the cabbage leaves. These little microbes get to work, munching on the sugars in the vegetables and converting them to lactic acid.
This process does three important things:
Creates that distinctive tangy flavor we love
Naturally preserves the veggies (people were doing this long before refrigerators!)
Develops all those gut-friendly probiotics
The flavor evolves over time - it starts off fresh and crisp, then develops more complexity and tanginess the longer it ferments. Batches will taste completely different at 2 weeks versus 2 months. The sweet spot for my husband and I tends to be 3 week to 5 week depending on the temperature of our home.
Is Kimchi healthy? And why we need Kimchi for Gut Health
In my nutrition practice, I've seen firsthand how adding fermented foods like kimchi can transform digestive health. Our gut microbiome influences everything from our digestion to our immunity and even our mood - it's wild how connected everything is.
Most of my clients have lost touch with traditional fermentation practices (thanks, modern food system). Reconnecting with these ancient preservation methods not only nourishes our bodies but creates a deeper relationship with our food. There's something profoundly satisfying about creating something delicious through this age-old process.
Did you know that Kimchi has Probiotics?
Well-fermented kimchi is teeming with beneficial bacteria, mainly Lactobacillus species. These guys:
Help break down your food more efficiently
Produce compounds called short-chain fatty acids that nourish your gut lining
Support your gut barrier (keeping the bad stuff out)
Communicate with your immune system
Support overall digestive health
The nice thing is that homemade kimchi typically gives you a much wider variety of probiotic strains than those pricey supplements.
Digestion Boost
I've noticed that clients who add small amounts of kimchi to their meals often report better digestion. The probiotics help break down food, the natural enzymes improve nutrient absorption, and the fiber keeps things moving (if you know what I mean).
If you're new to fermented foods, start small! A tablespoon or two with meals is plenty. Your system needs time to adjust, and diving in with a huge serving might leave you feeling... uncomfortable. Trust me on this one.
How Kimchi Changes Your Gut (In a Good Way)
Research shows that regular kimchi consumption can positively shift your gut bacteria population. Studies have found increases in beneficial bacterial groups including Bifidobacterium and various Lactobacillus species.
This diversification of your gut ecosystem may help reduce inflammation, improve how you absorb nutrients, and enhance overall digestive function. I've seen this play out in real-time with clients who make fermented foods a regular part of their routine.
Kimchi is especially beneficial because it provides both probiotics (the good bacteria themselves) AND prebiotics (the fiber that feeds your existing good bacteria). The fiber in the vegetables serves as food for your gut buddies, supporting their growth.
This two-pronged approach can be particularly helpful for restoring gut health after disruptions like antibiotics, illness, or major diet changes.
How Much Kimchi Should You Eat?
In my practice, I recommend starting with just 1-2 tablespoons daily, especially if you're new to the fermented food scene. You can gradually work your way up to about ¼ to ½ cup daily as your system adapts.
For those with sensitive digestion, definitely start small. The fiber and probiotic content might cause some temporary adjustments (read: gas and mild bloating) as your gut microbiome shifts.
Also, keep in mind the sodium content if you have high blood pressure, though the fermentation process does reduce the sodium levels somewhat compared to freshly salted veggies.
Our Personal Kimchi Recipe
After years of experimentation, here's the kimchi recipe we've landed on. I also have an easy How to Make Kimchi Video on our Healing with Confidence Podcast, so you can watch and follow step by step!
Ingredients:
1-2 large napa cabbages (about 2 pounds)
1-2 medium daikon radishes
2-4 medium carrots
1 bunch cilantro (this is my secret ingredient - not traditional but adds amazing flavor)
4-6 garlic cloves, minced
1-inch piece of ginger, grated
3 tablespoons sea salt
2-4 tablespoons gochugaru (Korean red pepper flakes), adjusted to your spice preference
Optional: Additional brine (1 cup water + 1 teaspoon salt) if needed later
Equipment:
Large mixing bowl
Knife and cutting board
Peeler
3-liter jar (or a couple smaller jars)
Weight for keeping vegetables submerged
Plate (to catch any overflow during fermentation)
Instructions:
Prep work: Wash those hands thoroughly! Clean hands are essential when working with fermented foods.
Cabbage prep: Wash the napa cabbage and remove 4-5 outer leaves, setting them aside for later (we'll use these as a protective top layer). Cut the cabbage into bite-sized pieces, about 1-2 inches in size. For big batches, my food processor with a slicing setting is a lifesaver.
Salt it down: Place the cabbage in a large mixing bowl and add 2 tablespoons of salt. Mix thoroughly to coat all pieces. (Pro tip: I use more salt in summer and less in winter since fermentation happens faster in warm weather.)
Prep the supporting cast:
Peel the daikon and ginger
Wash the cilantro and cut off the large stems at the bottom, then chop the rest (including smaller stems)
Cut the carrots into matchsticks: cut them in half, then lengthwise, then slice at an angle
Cut the daikon into matchsticks by first cutting to your desired length, then slicing lengthwise
Mix it up: Add the garlic, ginger, cilantro, carrots, and daikon to the cabbage. Sprinkle the third tablespoon of salt on top.
Let it rest: Allow this mixture to sit for 2-3 hours (minimum 30 minutes) to let the salt work its magic. The salt will draw water out of the veggies, creating the brine that makes fermentation possible.
Spice it right: Add the gochugaru to your desired heat level. Mix thoroughly and taste, adjusting salt or spice as needed. Don't worry if it seems too spicy - the heat mellows during fermentation.
Pack it in: Pack the kimchi into your jar with moderate pressure to remove air bubbles. Use enough pressure to eliminate gaps but be gentle with glass containers.
Create a barrier: Place those reserved outer cabbage leaves on top, tucking them in around the sides. This helps keep smaller pieces from floating to the surface.
Brine check: The brine level will rise over the first few days as more water is extracted. If there's not enough liquid to cover all veggies after 2-3 days, add some of that additional salt water brine.
Fermentation time:
Set the jar on a plate to catch any overflow (trust me, this happens!)
Let it ferment for 1-2 months (though traditional kimchi can go 3-6 months or longer)
Remember that warmer rooms = faster fermentation, cooler rooms = slower fermentation
Taste it periodically with a clean fork to find your preferred flavor profile
Storage: When it reaches your desired level of funk, pop it in the refrigerator. This slows down fermentation but doesn't stop it completely. A good batch can last up to a year in the fridge, though the flavor will continue to develop (I think 2-6 months is the sweet spot).
Making kimchi has become a kind of meditation for me. There's something deeply satisfying about continuing this ancient tradition, knowing I'm creating something that nourishes my body while connecting me to food practices that have sustained people for generations.
The finished kimchi is incredibly versatile - I love it with eggs in the morning, mixed into stir-fries, alongside soups and stews, or just as a zesty side.
For those who are new to fermentation, remember it's a learning process. Start with a smaller batch if you're nervous. Your first attempt might not be perfect, but that's how you learn.
My first batch was way too salty, but I've gotten better with each round.
Happy fermenting!
~ Natalie