Fermented foods are popping up everywhere, but can eating things like sauerkraut, kimchi, and kefir really improve your health?
Over a decade ago, Donna Schwenk faced significant health challenges when she developed preeclampsia during her third pregnancy at age 41. Her baby, Holli, was born prematurely and Schwenk herself experienced diabetes, high blood pressure, and extreme fatigue. In search of solutions to her health issues, Schwenk stumbled upon kefir, a fermented milk drink rich in beneficial bacteria.
After reading about its benefits in a health book, she began adding kefir to Holli’s formula. Within a month, Holli gained four pounds. Inspired by the results, Schwenk also started consuming kefir and noticed her own health improvements within 12 weeks, including normalized blood sugar and blood pressure levels.
Schwenk became a firm believer in the power of fermented foods and went on to write a book about their health benefits. Research suggests these foods can improve not just digestion, but also immunity, metabolism, and even mood. Schwenk’s experiences are highlighted in a PBS Special exploring the health benefits of eating more fermented foods, such as yogurt and fermented vegetables.
The trend towards fermented foods is growing as more people recognize their potential health benefits. Experts like Michael Pollan and nutritionist Kimberly Snyder advocate incorporating fermented foods into our diets. Snyder emphasizes their role in promoting weight loss, enhancing skin health, and boosting energy levels.
Gut health has emerged as a critical area of focus, with scientists revealing its impact on various aspects of well-being. Kathie Swift, a clinical nutritionist, points out that our gut’s bacterial balance not only affects digestion but also influences vitamin absorption. Problems with gut bacteria can manifest as various health issues, including autoimmune diseases and mood disorders.
Studies demonstrate that altering gut bacteria can have profound effects. For example, transplanting gut bacteria from lean mice into obese ones resulted in weight loss. Further, researchers have linked traditional fermentation practices to better mental health, supported by experiments where gut bacteria from less anxious rodents led to calmer behavior.
Our gut is home to trillions of bacteria, with an ideal balance being 85% good bacteria. However, factors like poor diet, stress, and medications can disrupt this balance, leading to health problems. Daniel O’Shaughnessy, a nutritional therapist, notes that fermented foods offer a diverse range of beneficial bacteria needed for health maintenance.
Fermented foods have a rich history. Cultures worldwide have used methods like fermentation to preserve food long before refrigeration existed. Today, their renewed popularity is due to their nutrient-rich profiles and potential health benefits.
Japan, known for its high life expectancy, frequently includes fermented foods like miso soup and natto in its diet. While fermented foods can be beneficial, experts like Jill Ciciarelli advise moderation and variety to avoid digestive upset.
Starting with small amounts and gradually increasing intake is recommended for those new to fermented foods. Reading labels and choosing products with live cultures is essential. Additionally, making your own fermented foods at home is simpler than you might think.
Whether you enjoy kefir or kombucha, including a variety of fermented foods in your daily routine can be a tasty and beneficial way to support your gut health.
