Fermented foods like sauerkraut, kimchi, and kefir are being talked about everywhere, but are they actually good for your health?
Thirteen years ago, Donna Schwenk, while pregnant with her third child, developed serious health issues. She had preeclampsia, which led to her early C-section delivery, and soon after, she developed diabetes, high blood pressure, and severe fatigue. Desperate to get better for her newborn, she discovered kefir, a fermented milk drink full of healthy bacteria, from a book in a health food store.
Schwenk started adding kefir to her baby Holli’s diet, and in a month, Holli gained four pounds. Schwenk also began drinking kefir, and within 12 weeks her blood sugar and blood pressure normalized, and she felt healthier and happier. Convinced of its benefits, Schwenk wrote a book on the positive impacts of fermented foods on health.
Research supports the health benefits of fermented foods, from improving digestion and immunity to possibly aiding weight management and mental health. Expert nutritionists like Kimberly Snyder recommend incorporating fermented vegetables into daily meals to enhance overall well-being. The gut, home to trillions of bacteria, plays a key role in health, influencing everything from weight to mood.
Studies have shown that replacing gut bacteria in obese mice with bacteria from lean mice causes weight loss. Gut bacteria are essential for many functions, including immunity and mood regulation, as they produce chemicals like serotonin.
As we age, the balance of good and bad bacteria in our gut can be disrupted by factors like diet, stress, and medication, leading to various health issues. Eating fermented foods can help restore this balance, but it’s important to start slow to avoid digestive problems.
Fermented foods include kefir, yogurt, kombucha, and vegetables like sauerkraut. These foods contain different strains of beneficial bacteria that contribute to gut health. It’s better to consume a variety of these foods rather than relying on store-bought probiotic drinks, which may be high in sugar and contain less effective bacteria.
Historically, fermenting foods was a method to preserve them before refrigeration existed. Cultures around the world have long included fermented foods in their diets for their digestive benefits. Foods like kimchi in Korea, sauerkraut in Germany, and miso in Japan are well-known examples.
When including fermented foods in your diet, variety and moderation are key. Overeating them might result in digestive discomfort. Start with small amounts and gradually increase intake, aiming for a mix of different fermented foods each day.
If you’re buying fermented foods, look for products with live cultures found in the refrigerated section, as these likely contain the beneficial bacteria you need. You can also make your own fermented foods at home easily with a few ingredients and some patience.
In conclusion, adding fermented foods to your diet can benefit your gut health and overall wellness. These foods provide a natural way to boost the good bacteria in your gut, potentially leading to better digestion, immunity, energy levels, and even mood improvement.
