Fermented foods are gaining popularity, but can eating items like sauerkraut, kimchi, and kefir actually improve your health? Here’s a look into how these foods could benefit you.
Thirteen years ago, when Donna Schwenk was 41 and pregnant with her third child, she developed severe preeclampsia, causing her liver to fail. The baby, Holli, had to be delivered by C-section almost seven and a half weeks early, weighing just four pounds. Schwenk herself developed diabetes, high blood pressure, and extreme fatigue, making it difficult for her to care for her newborn.
During her search for solutions to improve her health and help her baby thrive, Schwenk discovered The Body Ecology Diet book, which recommended kefir—a fermented milk drink high in beneficial bacteria. Inspired, she added two teaspoons of kefir to Holli’s bottles, and within a month, Holli had gained four pounds. Schwenk also began drinking kefir herself. Remarkably, within 12 weeks, her blood sugar and blood pressure normalized, and she felt better than she had in years.
Convinced of the transformative power of fermented foods, Schwenk went on to write “Cultured Food for Life,” advocating the health benefits of bacteria-rich foods like kefir not only for digestion but also for immunity, metabolism, and mood. She is part of a PBS Special that explores current research into the health benefits of fermented foods.
Fermented foods have become a significant food trend, with endorsements from various health experts and celebrities. For example, LA nutritionist Kimberly Snyder, who advises stars like Drew Barrymore and Hilary Duff, recommends daily consumption of fermented vegetables to her clients for weight management, better skin, and increased energy.
Research highlights the critical role of gut health in overall well-being. Clinical nutritionist Kathie Swift emphasizes that gut health is foundational for absorbing nutrients and maintaining overall body health. Studies have shown that gut bacteria significantly affect weight, immune function, and even mood, thanks to the so-called “second brain” in our gut producing essential chemicals like serotonin.
Despite their recent trendiness, fermented foods have ancient roots and have been part of traditional diets across various cultures. Fermentation was historically the only way to preserve food before refrigeration. Foods like kimchi, sauerkraut, miso soup, and natto are staples in countries known for their long life expectancies.
However, it’s essential to consume fermented foods in moderation. Start with small amounts and gradually increase intake to avoid digestive discomfort. Different fermented foods provide a variety of beneficial bacteria, so a varied diet is key.
Be cautious of manufactured probiotic drinks high in sugar and containing transient bacteria that don’t effectively colonize the gut. Instead, incorporate a mix of naturally fermented foods like kefir, sauerkraut, and kombucha into your diet.
Making fermented foods at home can be simple and allows for variety. For example, homemade sauerkraut involves just cabbage and salt, and kefir can be made using a starter culture added to milk. Coconut yogurt is another option for those who are dairy-intolerant.
Incorporating fermented foods into your diet can significantly benefit your health by promoting a balanced gut microbiome, enhancing nutrient absorption, and supporting overall wellness. Remember to start slow and enjoy a variety of these nutritious foods.
