Fermented foods, like sauerkraut, kimchi, and kefir, are everywhere these days, but do they actually boost your health? Here’s a look into how these foods can be beneficial.
About 13 years ago, Donna Schwenk, then 41 and pregnant with her third child, developed preeclampsia, leading to an emergency C-section. Her baby, Holli, was born weighing just four pounds. Schwenk herself faced serious health issues, including diabetes and high blood pressure, leaving her exhausted and barely able to care for her newborn. In search of answers and ways to help her baby thrive, she stumbled upon kefir, a fermented milk drink high in beneficial bacteria, recommended in “The Body Ecology Diet” by Donna Gates.
Desperate for a solution, Schwenk began incorporating kefir into her diet and adding small doses to her baby’s bottles. Remarkably, within a month, Holli gained four pounds. For Schwenk, drinking kefir helped normalize her blood sugar and blood pressure within 12 weeks, bringing a sense of wellness she hadn’t felt in years. Schwenk, who later authored “Cultured Food for Life,” firmly believes that the transformation was due to the impact of bacteria-rich fermented foods on gut health. This not only aids digestion but also supports immunity, metabolism, and even mood.
As part of a PBS special called “Health Breakthroughs,” Schwenk explores the benefits of including fermented foods like kefir, yogurt, and sauerkraut in one’s diet. The trend of consuming fermented foods is growing, heralded even by publications like The New York Times. Michael Pollan, a healthy eating advocate, has shared his excitement about fermenting food at home, emphasizing the simplicity and accessibility of this food trend.
Fermented foods are becoming increasingly popular for their potential health benefits. LA-based nutritionist Kimberly Snyder, who has clients such as Drew Barrymore and Hilary Duff, advises consuming raw, cultured vegetables daily for improved weight management, better skin, and increased energy levels. Research indicates that gut health is essential to overall wellness, affecting not just digestion but also vitamin absorption, weight, and even mood.
Clinical nutritionist Kathie Swift, author of “The Swift Diet,” asserts that gut health is the foundation for overall health, as the gut plays a crucial role in immune function and even mental health, with studies showing that gut bacteria influence mood and anxiety levels. For instance, replacing gut bacteria in mice demonstrated notable changes in weight and behavior, highlighting the gut’s influence.
Our guts contain around 100 trillion bacteria, and as we age, the balance between good and bad bacteria can shift unfavorably. Factors like diet, stress, and medications can disrupt this balance, leading to potential health issues. Registered nutritional therapist Daniel O’Shaughnessy warns that imbalances may manifest as food intolerances, fatigue, autoimmune diseases, and skin conditions.
To maintain a healthy gut, O’Shaughnessy recommends eating a variety of fermented foods to ensure diverse strains of good bacteria. Unlike sugary drink alternatives on supermarket shelves, which often contain transient bacteria, fermented foods provide enduring benefits. It’s ideal to incorporate different types of fermented foods into your diet to nourish your gut’s diverse bacteria landscape.
Fermenting foods is an age-old practice found in cultures worldwide, from Korea’s kimchi to Germany’s sauerkraut, and Japan’s natto and miso soup. Fermented foods have traditionally been valued not just for preservation but also for their digestive benefits and nutritional value.
While these foods attract attention for their health benefits, moderation is key. According to Jill Ciciarelli, varying your intake of fermented foods and starting gradually can help avoid digestive upset. It’s common to experience some gastrointestinal discomfort when initially introducing fermented foods, as beneficial bacteria start to colonize your gut. Starting with small amounts and gradually increasing can ease this transition.
When purchasing fermented foods, look for products with “raw” and “live cultures” labels as these retain beneficial bacteria. Trying DIY fermentation at home with simple ingredients is a great way to include these foods in your diet.
Overall, including fermented foods as part of a balanced diet may offer numerous health benefits. Just remember to start small and diversify your choices for optimal gut health.
