Fermented foods are everywhere these days, but can eating things like sauerkraut, kimchi, and kefir really boost your health? 13 years ago, Donna Schwenk was 41 and expecting her third child when she got preeclampsia. Her liver was failing, so baby Holli had to be delivered via C-section over seven weeks early, weighing just four pounds. Schwenk ended up dealing with diabetes, high blood pressure, and severe fatigue, barely able to care for her newborn. “I needed to find solutions because my baby was so small and I had to get better to help her thrive,” she recalls.
While in a health food store, Schwenk found a book about kefir, a fermented milk drink rich in beneficial bacteria, and was curious. With encouragement from a store assistant, she started researching kefir and added it to Holli’s diet. Within a month, Holli gained four pounds. Schwenk also tried kefir, and 12 weeks later, her blood sugar and pressure normalized, making her feel better than she had in years. She later wrote a book about fermenting foods, convinced that kefir and similar foods were key to both her and her baby’s health improvements. Fermented foods, loaded with beneficial bacteria, are believed to improve digestion, immunity, weight, metabolism, and even mood.
In the U.S., Schwenk participated in a PBS Special called Health Breakthroughs, which discusses new research on the benefits of eating more fermented foods like kefir, yogurt, and sauerkraut, among others. Fermented foods are gaining popularity, even named as a big trend by The New York Times. Michael Pollan, a healthy eating advocate, shared his enthusiasm for home-fermenting food, inspired by a popular book about fermentation.
Nutritionist Kimberly Snyder, who works with celebrities, advises her clients to eat fermented veggies daily, highlighting the benefits for weight, skin, and energy. More research is highlighting the gut as a central point of health. Clinical nutritionist Kathie Swift views the gut as crucial to overall health, addressing various conditions by focusing on gut bacteria balance, vital for digestion and vitamin absorption. Studies have even shown that changing gut bacteria can affect weight and mood.
We host around 100 trillion bacteria in our gut, both good and bad. As we age, the balance tips towards bad bacteria due to reduced stomach acid, stress, poor diet, antibiotics, and medications. This imbalance can lead to health issues, but restoring good bacteria can alleviate many symptoms. O’Shaughnessy, a nutrition therapist, warns against relying solely on store-bought drinks for probiotics, as they often contain too much sugar and transient bacteria. For optimal health, eating a variety of fermented foods is recommended because different types offer varied strains of good bacteria.
Traditions across the globe have long included fermentation, not just for preserving food but also for nutritional value and aiding digestion. Fermented foods like Korea’s kimchi, Germany’s sauerkraut, and Japan’s natto play significant roles in their respective cuisines. Japan’s high life expectancy is partly attributed to its diet rich in fermented foods, green tea, and fish.
However, moderation in consuming fermented foods is important. A combination like a bit of kefir, miso soup, or kombucha and a small serving of sauerkraut per day is sufficient. Starting slow is advised to avoid digestive discomfort as your body adjusts to the good bacteria.
When buying fermented foods, look for those with live cultures, usually found in refrigerated sections, as pasteurization kills beneficial bacteria. Making fermented foods at home is simple, requiring a jar and some salt. A diverse intake ensures a variety of beneficial bacteria strains in your gut.
To support the growth of this healthy bacteria, include prebiotic foods like onions, garlic, and bananas in your diet, and limit sugar intake to avoid feeding the bad bacteria.
