Can Fermented Food Improve Your Mood & Mental Health? Try This Kimchi Recipe to Find Out!

• 1 medium Napa cabbage
• ¼ cup of iodine-free salt
• Distilled or filtered water
• 1 tablespoon of garlic (grated)
• 1 teaspoon ginger (grated)
• 1 teaspoon of granulated sugar
• 2 tablespoons of fish sauce
• 1-5 tablespoons of red pepper flakes
• 8 ounces of Korean radish (peeled and cut into “matchsticks”)
• 4 medium scallions (cut into one-inch pieces)

Tools

• Cutting board 
• Knife
• Plate(s) or bowl
• Colander
• A clean one-quart jar with a lid

1. Cut the cabbage lengthwise into 2-inch wide strips and mix with salt in a bowl.
2. Massage the salt into the cabbage, then pour water into the bowl, just enough so it covers the cabbage. 
3. Place a plate on top of the cabbage (or something that weighs it down and keeps it in the water), and leave for 1-2 hours.
4. Rinse the cabbage under cold water at least three times. 
5. Let it drain from a colander for at least 15 minutes.
6. Mix garlic, ginger, sugar, fish sauce, and water together. Use just enough water that it helps create a paste with the spices. 
7. Add the red pepper flakes (The exact amount will depend on the spiciness you prefer) and stir.
8. Mix the vegetables and spice paste together. Use your hands to thoroughly work the paste into the veggies.
9. Pack the mixture into the one-quart jar. 
10. Push the mixture down until the liquid comes above the solid components, leaving about one-inch at the top of the jar, then seal the jar.
11. Leave the jar at room temperature (not in the sun) for 1-5 days. You may want to place a plate under the jar for any overflow. The mixture will bubble during this time. Don’t worry; this is completely normal!
12. Once a day, open the jar and check the kimchi. Press down on the veggies to make sure they are immersed in the liquid. As time goes on, taste it and see if it’s ready!
13. Once the taste is where you want it, put it in the fridge and enjoy! Kimchi can be stored for about 2-3 months in the fridge.

You can follow this very similar process for other vegetables you wish to ferment. However, it’s best to look up an exact recipe to ensure you’re doing it safely and correctly. 

Kimchi can be added as a side or eaten as a snack. It’s also frequently used in salads or as a topping for fish, meat, or shellfish.

Related Article: Boost Your Serotonin Levels With This Easy Turmeric Chicken Recipe

How Can Kimchi Enhance Your Mental Well-Being?

The magic of kimchi is truly in its bacterial content, which is created during the fermentation process and has tons of benefits for your gut (and mind!). There is mounting evidence that fermented foods can help improve the bacteria (microbiome) in the gut, both in the short-term and long-term. 

When the gut is happy, your body can properly produce the right amount of serotonin, which impacts your brain and how you feel. In the brain, serotonin regulates our mood. However, it also has a huge impact on your sleep.

Serotonin is a precursor for melatonin, which helps regulate the sleep-wake cycle specifically in the evening. Without enough serotonin, you might actually struggle to get to sleep, which can further impact your mood and mental wellness.

Interestingly, the gut-brain connection isn’t a one-way pathway. It also goes the other way. This is why when we feel stressed, our digestion is one of the first things to go awry.

There’s also the idea of a “gut feeling,” which actually signifies the connection between the brain and the gut. You really can have your feelings arise from your gut.

When you look after your digestion and microbiome via the foods you eat, your entire health improves, both physically and mentally. So, go ahead: Add a little bit of kimchi to your regular diet! See how you feel.

Related Article: The Ultimate Yogurt Parfait: Can Greek Yogurt Improve Your Mental Well-Being? How?

Take Care of Your Gut for Better Mental Health

As the studies continue to come out, experts indicate that tackling gut health issues may play a significant role in treating mental health issues like depression. At the end of the day, the body’s systems don’t work in separate bubbles; they are all connected.

When you look after your overall health, you feel better. This is also why exercise is often recommended in cases of mental illness. Physical and mental health are undeniably linked. 

So, will you try this kimchi recipe? Let us know in the comments!

Read Next: Coffee and Your Gut Health: Is it Friend or Foe?

Photo by makafood