Fermented foods like sauerkraut, kimchi, and kefir are everywhere nowadays, but do they really benefit your health? Editor Anna Magee investigates this question.
Thirteen years ago, when Donna Schwenk was 41 and pregnant with her third child, she developed preeclampsia which led to her liver beginning to shut down. The baby, Holli, had to be delivered seven and a half weeks early, weighing just four pounds. Schwenk herself suffered from diabetes, high blood pressure, and severe fatigue, making it difficult for her to care for her newborn.
Schwenk started desperately searching for ways to improve her health. While browsing a health food store, she found a book called “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates. This book introduced her to kefir, a fermented milk drink rich in beneficial bacteria. After learning about its potential health benefits, Schwenk decided to add two teaspoons of kefir to Holli’s bottles. Within a month, Holli had gained four pounds. Schwenk also began to drink kefir herself and, within 12 weeks, her blood sugar and blood pressure returned to normal. She felt a renewed sense of wellbeing.
Convinced of the positive impact that fermented foods had on both her and her baby’s health, Schwenk wrote “Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness.” She believes that the bacteria found in fermented foods like kefir not only improve digestion but also benefit immunity, weight management, and even mood.
Schwenk is featured in a PBS special called “Health Breakthroughs” that explores research into the health benefits of fermented foods such as kefir, yogurt, and fermented vegetables. The popularity of fermented foods is growing, with The New York Times highlighting them as a major food trend.
Increasing research points to the gut as a central element for maintaining health. Clinical nutritionist Kathie Swift states that gut health is crucial as it affects digestion and the absorption of vitamins. Issues in the gut can lead to problems throughout the body. Research has even shown that gut bacteria can influence weight and mood, with one study finding that transplanting gut bacteria from lean mice to obese mice resulted in weight loss in the latter.
Gut health can be disrupted by factors like a diet high in sugar and caffeine, stress, and antibiotics. This imbalance can lead to various health issues, including food intolerances, chronic fatigue, and skin disorders. Incorporating a wide variety of fermented foods can help repopulate the gut with good bacteria. Unlike sugary supermarket probiotic drinks, consuming different fermented foods provides a range of beneficial bacterial strains.
Fermented foods are not new; they have been part of traditional diets around the world for centuries. Societies have used fermentation as a method to preserve food and enhance its nutritional value. From Korean kimchi to German sauerkraut and Japanese miso and natto, these foods play a significant role in many cultural diets.
It’s important to consume a variety of fermented foods in moderation. Eating too much can cause digestive discomfort. Experts recommend starting with small amounts and gradually increasing intake. Raw and live cultures should be sought in labels for the highest benefits.
Making your own fermented foods can be simple and rewarding. Start with small quantities and explore different types. Remember to support gut health with prebiotic foods such as onions, garlic, and oats, which help good bacteria grow.
Incorporating foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha into your diet can provide numerous health benefits. However, it’s essential to start slow to avoid digestive issues as your body adjusts to the introduction of beneficial bacteria.
Ultimately, fermented foods can play a valuable role in improving gut health and overall well-being if included as a regular part of a balanced diet.
