Fermented foods are all the rage these days, but can munching on things like sauerkraut, kimchi, and kefir actually make you healthier? Here’s what happened to Donna Schwenk, and what experts are saying about the benefits of fermented foods.
Thirteen years ago, Donna Schwenk was pregnant with her third child at the age of 41 and she developed preeclampsia. Her liver began to fail, and her baby, Holli, had to be delivered by C-section nearly seven and a half weeks early, weighing a mere four pounds. Post-delivery, Schwenk faced diabetes, high blood pressure, and extreme fatigue, making it hard to even move from the sofa, let alone care for her newborn.
Schwenk began seeking ways to improve her health, as she needed to be strong to care for Holli. In a health food store, she stumbled across a book by Donna Gates, “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity,” which introduced her to kefir, a fermented milk drink rich in beneficial bacteria. She started adding a small amount to Holli’s bottles, and within a month, the baby gained four pounds. Schwenk herself started drinking kefir, and within 12 weeks, her blood sugar and blood pressure normalized, and she felt a sense of joy and well-being she hadn’t experienced in years.
Schwenk later wrote “Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness,” convinced that the beneficial bacteria in fermented foods like kefir played a massive role in their health improvements. These foods are believed to enhance digestion, boost immunity, control weight, and even improve mood, according to emerging research.
Schwenk’s enthusiasm for fermented foods aligns with current trends; the New York Times recently recognized them as a significant future food trend. Healthy eating advocate Michael Pollan, in his foreword to “The Art of Fermentation,” expressed his passion for home fermentation.
Kimberly Snyder, a nutritionist for celebrities like Drew Barrymore and Hilary Duff, recommends daily consumption of fermented vegetables to her clients, stating they can promote weight loss, improve skin, and boost energy by restoring the balance of good bacteria in the body.
Research highlights the gut as a crucial health center. Kathie Swift, a clinical nutritionist, emphasizes that the gut’s role in health extends beyond digestion, influencing the immune system and mood through the production of serotonin and other chemicals. Studies have shown that altering gut bacteria can lead to weight loss in mice and reduce anxiety, indicating the broader influence of gut health on overall well-being.
Our guts host around 100 trillion bacteria. As we age, the proportion of bad bacteria tends to increase, influenced by diet, stress, and medication. Poor balance between good and bad bacteria can manifest in various health issues, including food intolerances, chronic fatigue, and skin disorders.
Daniel O’Shaughnessy, a registered nutritional therapist, explains that while probiotic drinks from the supermarket often contain sugar and transient bacteria, a diverse intake of fermented foods offers a variety of beneficial bacterial strains more conducive to long-term gut health. He suggests incorporating different fermented foods like kefir, sauerkraut, and kombucha into your diet for optimal results.
Fermented foods have been a staple in traditional diets worldwide for centuries, offering not just preservation but enhancing nutritional value and aiding digestion. Examples from different cultures include Korea’s kimchi, Germany’s sauerkraut, and Japan’s miso soup, with Japanese eating habits partly credited for their high life expectancy.
However, moderation is key, as overconsumption of fermented foods can cause stomach upset. Starting with small amounts and gradually increasing intake is advisable.
Tips for incorporating fermented foods into your diet include looking for labels that indicate raw, live cultures, and trying DIY fermentation, which is easier than it might seem. Mixing different types of fermented foods ensures a wide range of beneficial bacteria.
Some accessible fermented foods include kefir, miso, sauerkraut, coconut yogurt, and kombucha tea. Each brings unique strains of probiotics that contribute to a healthy gut.
Ultimately, while now trendy, fermented foods have long been a part of many traditional diets and offer significant health benefits when consumed correctly. So, consider adding a variety of fermented foods to your daily meals to support your gut health.
