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You do not actually want to “boost” your immune system. An overactive immune system is just inflammation. You want to regulate it.

A 12-week clinical trial tracked what happens when adults consume daily fermented kimchi powder. Their immune cells became significantly better at targeting actual threats—like viruses and bacteria—without going into overdrive. It makes perfect sense when you realise 70% of your body’s immune cells live in your gut. Keep the microbiome fed with the right bacteria, and it dictates how your body defends itself.

The study was small, involving just 13 people. But it adds to a growing mountain of evidence that traditional fermented foods do much more than aid digestion. They actively alter our internal defence mechanisms.