Fermented foods like sauerkraut, kimchi, and kefir are everywhere these days, but can they really boost your health? Here’s what we found out.
About 13 years ago, Donna Schwenk, who was 41 and expecting her third child, developed preeclampsia, which caused her liver to start failing. Her daughter, Holli, was born via C-section seven and a half weeks early, weighing just four pounds. Schwenk herself faced challenges with diabetes, high blood pressure, and severe fatigue. Desperate to feel better and care for her newborn, she began searching for solutions.
She discovered a book about kefir, a fermented milk drink rich in beneficial bacteria. A health store clerk told her it was an essential book. Schwenk decided to give it a try and added kefir to Holli’s bottles. Within a month, Holli gained four pounds. Schwenk also started drinking kefir, and within 12 weeks, her blood sugar and blood pressure normalized, and she felt truly well for the first time in years.
She later authored a book on probiotic foods and is a strong believer in the positive effects of fermented foods on our gut health, which not only aids digestion but also affects immunity, weight management, and mood. Her enthusiasm is shared widely, with fermented foods becoming a significant health trend.
Michael Pollan is another advocate of fermentation, emphasizing the DIY approach to food fermentation at home. Nutritionist Kimberly Snyder advises her celebrity clients to eat fermented veggies daily for benefits like weight loss, better skin, and increased energy.
Current research highlights the gut’s importance for overall health. Nutritionist Kathie Swift emphasizes that gut health impacts digestion, vitamin absorption, and can even manifest problems like food intolerances and skin disorders if not managed properly. The gut also plays a vital role in the immune system and is considered the “second brain,” producing mood-affecting chemicals like serotonin.
Studies demonstrate how changing gut bacteria can impact weight and mood, such as weight loss in mice when their gut bacteria changed or anxiety reduction in mice with altered bacteria. We have trillions of bacteria in our gut, and maintaining a balance of beneficial bacteria is crucial.
Unhealthy diets, stress, and medications can disrupt this balance. Registered nutritionist Daniel O’Shaughnessy warns that the wrong bacteria can lead to various health issues, and advises adding a variety of fermented foods to the diet for their beneficial bacterial strains. While store-bought “gut health” drinks aren’t as effective, kefir, sauerkraut, and kombucha offer diverse benefits.
Different fermented foods provide different bacteria, so consuming a mix is ideal. Though fermented foods are now trendy, they have been a global staple across cultures for ages. They not only preserve food but also enhance nutrient availability and support digestion.
From Korean kimchi to Japanese miso and sauerkraut from Germany, these foods have played pivotal roles in many cuisines. Fermented foods are thought to contribute to the long lives seen in places like Japan.
However, moderation is key, says Jill Ciciarelli. Only small, varied servings are necessary, as overconsumption can upset your stomach. It’s common to experience some initial digestive discomfort when introducing fermented foods, but starting slowly can help.
When choosing products, look for “raw” or “live cultures” labels for the highest benefit. DIY fermentation is also an easy approach to introduce these foods into your diet. Incorporate prebiotics like onions and oats to help good bacteria grow while avoiding excess sugar, which feeds harmful bacteria.
For those interested in trying specific fermented foods, kefir, miso, sauerkraut, coconut yogurt, and kombucha are widely available and can be made at home for fresher options. Including these in your daily meals can contribute to better gut health and overall wellness.
