Fermented foods like sauerkraut, kimchi, and kefir are becoming increasingly popular, but do they really benefit our health? Thirteen years ago, Donna Schwenk, pregnant and suffering from preeclampsia, discovered the potential of fermented foods. After her baby Holli was born prematurely, Schwenk developed diabetes, high blood pressure, and severe fatigue. In her quest for better health, she found a book called The Body Ecology Diet and learned about kefir, a fermented milk drink rich in beneficial bacteria. She started adding kefir to Holli’s bottles, and within a month, Holli had gained four pounds. Schwenk also began drinking kefir, and within 12 weeks, her blood pressure and blood sugar levels normalized, and she felt significantly better for the first time in years.
Schwenk’s experience spurred her to write Cultured Food for Life, advocating for fermented foods due to their positive impact on gut health, digestion, immunity, and even mood. The rediscovery of fermented foods has been highlighted in media, including a PBS Special called Health Breakthroughs and the New York Times naming fermented foods a major future trend.
Healthy eating advocate Michael Pollan and LA nutritionist Kimberly Snyder also support incorporating fermented foods into daily diets. Snyder encourages her clients to eat fermented vegetables every day to improve their overall health.
Research indicates that gut health is crucial for overall well-being. Nutritionist Kathie Swift emphasizes that the gut affects digestion, vitamin absorption, and even mood regulation due to the production of serotonin. Studies have shown that altering gut bacteria in mice can result in significant changes, such as weight loss and reduced anxiety.
As we age, our gut’s bacterial balance can be disrupted by factors like diet and medications. This imbalance can lead to various health issues, including food intolerances, chronic fatigue, autoimmune diseases, and skin disorders. According to nutritionist Daniel O’Shaughnessy, consuming a variety of fermented foods can help repopulate the gut with good bacteria, potentially alleviating these problems.
While probiotic drinks available in supermarkets contain bacteria, they often have high sugar content and only provide temporary bacteria that don’t colonize the gut long-term. Instead, a variety of fermented foods like kefir, sauerkraut, and kombucha offer a broader range of beneficial bacteria. Probiotic pills may not be as effective and sometimes contain unwanted bacteria.
Fermenting foods is not a new practice; it has been part of traditional diets worldwide for centuries. Paleo diets, which focus on ancient eating habits, often include fermented foods for their preserved nutrients and digestive benefits. Examples include kimchi in Korea, sauerkraut in Germany, and miso soup in Japan. Japan, with its high life expectancy, regularly incorporates fermented foods like natto, miso, and various fermented vegetables into its diet.
However, it’s important to consume fermented foods in moderation. Introducing these foods slowly into your diet can help avoid digestive discomfort. Labels indicating “raw” or “live cultures” are essential, as pasteurized products won’t contain live beneficial bacteria. Making your own fermented foods at home is also feasible and can ensure you’re getting the freshest and most beneficial bacteria.
In summary, starting with small amounts of fermented foods, like kefir, miso, or sauerkraut, and gradually increasing variety can greatly improve gut health and overall well-being. Adding prebiotic foods like onions, garlic, and bananas can further support the growth of good bacteria in your gut.
