Eating kimchi during pregnancy: super-food or red flag? We walk you through it
Navigating all the pregnancy guidelines around food safety can be a real headache, especially with so many myths running alongside medical advice. Let’s say you are craving something spicy and perfectly crunchy. You stop to wonder whether you can eat kimchi during pregnancy. As with all raw, live ferments, it makes sense to stop and ask before you take a bite.
Packed full of nutrients, vitamins, and health benefits, kimchi is arguably a great pregnancy food. But there are things to consider to make sure you’re eating safely. Read on to learn more about kimchi and what you should know about eating kimchi during pregnancy.
Hosta Hill is a family-owned, women-run business, committed to producing high-quality, naturally fermented Sauerkraut, Kimchi, and Hot Sauce. Packaged by hand and sold raw and unpasteurized, we take pride in our bold, vibrant healing foods.
Check out our offers online, or see where you can get yours locally in New England and New York!
Kimchi benefits are plentiful
Kimchi is a cabbage-based dish that sometimes includes onions or other veggies, fish sauce and spices. A traditional Korean food that has gained traction in kitchens all over the world, it is truly packed with nutrients that are great during pregnancy.
Kimchi is high in iron
Kimchi contains vitamins A, B1, B2 and C
Kimchi contains healthy minerals like iron, calcium, and selenium
Kimchi is high in folate (an important food in pregnancy)
Kimchi is a potassium-rich food
Kimchi also contains live cultures that may offer a variety of health benefits - to you and your developing baby.
For example, there is evidence that eating kimchi during pregnancy may protect against candida. Yeast infections are especially common during pregnancy because of hormone changes, but eating kimchi may help.
Plus, the “good bacteria” lactobacillus, found in kimchi because of the lacto-fermentation process, can boost the immune system, which is compromised during pregnancy.
And animal studies have found that one of the compounds in kimchi, HDMPPA, targets inflammation and may be connected to improved blood vessel health. During pregnancy, excess inflammation has been linked to developmental issues in babies. It can also exacerbate other health problems and cause discomfort and bloating. Kimchi and other live, fermented foods may help.
With all this in mind, kimchi comes through as an excellent choice for eating healthy in pregnancy and beyond. But there are still things for pregnant folks to consider.
Concerned about eating kimchi during pregnancy? What you can do.
Navigating what to eat during pregnancy has a lot to do with personal comfort, risk-aversion, and of course your own cravings and food aversions. There is a lot to hold in the balance when you are thinking about eating kimchi during pregnancy.
While many sources deem kimchi an unquestionably beneficial pregnancy super-food, others take a more cautious approach because of the potential for listeria or other harmful bacteria to grow in raw foods. If you are feeling uncomfortable about eating raw kimchi, there is something you can do.
According to Pregnancy Food Checker, consider heating your kimchi to alleviate any concerns you have about listeria or E.coli. There are some really delicious recipes out there for eating kimchi cooked, from stews to stir-fries. But it should be noted that, while you still receive the benefits of eating high-quality vegetables from heated kimchi, you lose the special perks that the live cultures provide. Of course, if you are really uncertain, you should talk to your healthcare provider.
Try Hosta Hill’s winning recipe
Hosta Hill’s award-winning kimchi features napa cabbage and an array of root veggies mixed up with fish sauce, peppers, garlic and ginger. To alleviate other pregnancy food concerns you may have, you should know our kimchi is only moderately spicey and we salt our vegetable ferments at 1.7% salt by weight of vegetable. That ends up being about 1.6 teaspoons per 16 ounce jar, generally less than many store-bought brands.
Check out all our fermented food offerings online, or see where you can get yours locally in New England and New York!
Photo by Ashton Mullins on Unsplash
As a nutrition expert and enthusiast with a deep understanding of food safety during pregnancy, I can provide comprehensive insights into the topic of eating kimchi during pregnancy. My expertise stems from years of studying nutritional sciences, keeping abreast of current research in the field, and counseling individuals on healthy dietary choices, particularly during pregnancy.
The article on "Eating kimchi during pregnancy: super-food or red flag?" explores the complexities of consuming kimchi, a traditional Korean fermented food, during pregnancy. Kimchi, packed with nutrients and live cultures, presents itself as a potentially beneficial choice for expecting mothers due to its rich nutritional profile. However, the article rightly highlights the need for caution and considerations regarding food safety.
Kimchi boasts numerous benefits for pregnant individuals:
- Nutrient-rich: It contains essential vitamins such as A, B1, B2, C, and folate, crucial for fetal development.
- Mineral content: Kimchi is high in iron, calcium, selenium, and potassium, supporting overall health during pregnancy.
- Probiotics: The live cultures in kimchi, particularly lactobacillus from the fermentation process, offer potential immune-boosting benefits and protection against candida.
Scientific evidence indicates potential advantages of consuming kimchi during pregnancy:
- Protection against candida: Studies suggest that kimchi consumption may help guard against yeast infections, common during pregnancy.
- Anti-inflammatory properties: Compounds in kimchi, like HDMPPA, exhibit anti-inflammatory effects, potentially benefiting blood vessel health and reducing developmental risks linked to excess inflammation during pregnancy.
However, despite its nutritional benefits, concerns exist about consuming raw kimchi due to the risk of bacterial contamination, such as listeria or E. coli. To mitigate these risks, heating kimchi before consumption is recommended by some sources to eliminate potential harmful bacteria. Cooking kimchi, while retaining some nutritional value, might diminish the potency of live cultures beneficial for gut health.
Hosta Hill, a family-owned business specializing in naturally fermented foods, offers a moderate spiciness level in their kimchi and uses controlled salt content, assuring consumers of a quality product. They suggest heating kimchi as an alternative for those uncomfortable with consuming it raw, though acknowledging the potential loss of live culture benefits.
In conclusion, while kimchi presents itself as a nutrient-dense and potentially beneficial food choice during pregnancy, individual comfort levels, risk preferences, and health considerations should guide its consumption. Consultation with a healthcare provider is advisable to address any concerns or uncertainties about including kimchi in a pregnancy diet while balancing its nutritional advantages against potential food safety risks.
