Fermented foods are popping up everywhere, but can munching on things like sauerkraut, kimchi, and kefir actually boost your health? Let’s dive in.
Thirteen years ago, Donna Schwenk was 41, pregnant with her third child, and developed preeclampsia, which caused her liver to start shutting down. Her baby, born via C-section seven and a half weeks early, weighed just four pounds. Donna herself was left with diabetes, high blood pressure, and severe fatigue, making it hard to even care for her newborn.
Desperate for solutions, Donna found a book called “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates in a health food store. She read about kefir, a fermented milk drink loaded with good bacteria, and began adding it to her routine. In 12 weeks, her blood pressure and blood sugar levels normalized, and she felt better than she had in years.
Donna believes that both her and her baby’s health improvements were due to the bacteria in the fermented kefir. It’s not just about digestion; research suggests that these foods can aid in immunity, weight control, and even mood regulation.
Donna’s success story isn’t unique. Fermented foods have been a hot topic in health trends. For instance, health advocate Michael Pollan talks about his love for DIY food fermentation, highlighting how it has taken over his kitchen.
LA nutritionist Kimberly Snyder, who works with celebrities like Drew Barrymore and Hilary Duff, also recommends incorporating fermented vegetables into daily diets for better weight management, clearer skin, and increased energy.
Increasingly, research is showing that our gut health is central to overall well-being. Clinical nutritionist Kathie Swift emphasizes that gut health is critical, as imbalances in gut bacteria can affect everything from vitamin absorption to mental health.
Research has even shown that changing the gut bacteria in mice can lead to weight loss and reduced anxiety. Our guts are home to trillions of bacteria, both good and bad. Unfortunately, as we age, bad bacteria can outnumber the good ones due to poor diet, stress, and medication.
Registered nutritional therapist Daniel O’Shaughnessy warns that an imbalance in gut bacteria can lead to a range of health issues, from food intolerances to skin disorders. Instead of relying on sugary drinks that claim to contain good bacteria, he advises eating a variety of fermented foods. Different types of fermented foods, like kefir, sauerkraut, and kombucha, each contain different strains of beneficial bacteria.
While probiotics are available in pill form, they may not be as effective as food-based options. Plus, fermented foods have been a part of traditional diets around the world for ages. For example, miso soup and various fermented vegetables are staples in Japan, where life expectancy is among the highest in the world.
However, moderation is key. Eating too much fermented food can cause digestive upset. Start slow and gradually increase your intake. Look for products with “raw” or “live cultures” on the label to ensure you’re getting the real deal.
You can also make your own fermented foods at home with simple ingredients and methods. Just remember to eat a variety of these foods to get a broad spectrum of good bacteria. And don’t forget to feed these bacteria with prebiotics found in foods like onions, garlic, and bananas.
Incorporating fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha into your diet can be an easy way to boost gut health and overall wellness. Just start small, experiment with different types, and enjoy the benefits of better digestion, improved immunity, and enhanced mood.
