Fermented foods are popping up everywhere these days, but can treats like sauerkraut, kimchi, and kefir actually improve your health? Let’s take a closer look.
Around 13 years ago, Donna Schwenk faced serious health issues during her pregnancy, developing preeclampsia which led to her baby being delivered early, and very small. Schwenk herself ended up with diabetes, high blood pressure, and extreme fatigue. In her quest for solutions, she stumbled upon a book in a health food store that discussed kefir, a fermented milk drink packed with beneficial bacteria. Intrigued and desperate, Schwenk began incorporating kefir into her routine and saw remarkable improvements in her health within 12 weeks. Her baby gained weight, and Schwenk herself felt healthier and more energetic.
Donna Schwenk went on to author a book advocating for fermented foods, attributing both her recovery and her baby’s growth to the bacteria-rich properties of kefir. It’s believed that these fermented foods do more than just aid digestion; they might also bolster immunity, help with weight regulation, and even improve mood.
There’s growing excitement around fermented foods in the health community. Even publications like The New York Times predict fermented foods to be a significant trend in the future. Renowned healthy eating advocate Michael Pollan shares his own enthusiasm for homemade fermentation projects. Likewise, nutritionist Kimberly Snyder recommends her clients, including celebrities, to consume fermented vegetables daily for benefits like weight loss, better skin, and increased energy.
Emerging research underlines the importance of gut health, which is central to overall wellness. Clinical nutritionist Kathie Swift explains that a balanced gut impacts more than just digestion; it affects nutrient absorption and can have implications for various health issues, including auto-immune diseases and mental health conditions. Recent studies even show that altering gut bacteria in mice led to weight loss and reduced anxiety.
As we age, our bodies have a tendency to harbor more bad bacteria, which results from various factors like stress, poor diets, and antibiotics. Daniel O’Shaughnessy, a nutrition therapist, points out that this imbalance can lead to numerous health issues including food intolerances and fatigue. To counter this, incorporating a variety of fermented foods into one’s diet can introduce diverse strains of good bacteria needed for a healthy gut.
While probiotic pills exist, they often contain less bacteria than fermented foods and might even have some undesirable strains. Eating a range of fermented foods, such as kefir, sauerkraut, and kombucha, ensures better diversity of bacteria in your gut, says O’Shaughnessy.
Fermenting foods isn’t a new fad, though. Tradition worldwide has used fermentation for preservation and to improve nutritional absorption. Many cultures have long used fermented foods like Korea’s kimchi or Japan’s miso. The practice is even believed to contribute to better life expectancy, as seen in Japan.
However, a key takeaway from expert Jill Ciciarelli is moderation. Consuming a variety of fermented foods in reasonable amounts is important. Starting slow can help newcomers to fermented foods avoid any temporary digestive discomfort as their bodies adjust. When choosing fermented products, look for those with raw, live cultures, often found in the refrigerated section of health stores.
If you’re up for it, making your own fermented goods at home is simpler than you might think, needing only jars and some salt. For those who prefer convenience, many fermented foods are readily available in stores like Whole Foods. Whether homemade or store-bought, introducing fermented foods into your everyday diet could be a valuable move for your health.
