Fermented foods are popping up everywhere these days, but do options like sauerkraut, kimchi, and kefir really boost your health? Let’s explore this fascinating topic.
About 13 years ago, Donna Schwenk, at age 41 and pregnant with her third child, faced a health crisis. She developed preeclampsia, which led to her liver shutting down. Her baby, Holli, was born prematurely, weighing only four pounds. Schwenk herself struggled with diabetes, high blood pressure, and extreme fatigue, making it challenging to care for her newborn. “I had to find answers because my baby was so small, and I needed to get better to help her grow,” she recalls.
During a trip to a health food store, Schwenk discovered the book “The Body Ecology Diet” by Donna Gates. It introduced her to kefir, a fermented milk drink rich in beneficial bacteria. Intrigued, she added kefir to Holli’s bottles and noticed a remarkable improvement. Within a month, her baby had gained four pounds. Schwenk also started drinking kefir and, after 12 weeks, saw her blood sugar and blood pressure return to normal. She felt healthier and more energized than she had in years.
Schwenk’s experience led her to write “Cultured Food for Life,” advocating for the benefits of fermented foods. She believes these foods, rich in good bacteria, transformed both her and her baby’s health by enhancing gut health. Emerging research supports this, indicating that fermented foods can improve digestion, immunity, weight management, and even mood.
In the U.S., Schwenk contributes to a PBS special, “Health Breakthroughs,” exploring the health effects of fermented foods like kefir, yogurt, and fermented vegetables. The growing interest in these foods is echoed by the New York Times, which recognizes them as a significant food trend for the future.
Advocates like Michael Pollan and nutritionist Kimberly Snyder emphasize the benefits of integrating fermented foods into daily diets. Snyder, with celebrity clients such as Drew Barrymore, recommends fermented vegetables, citing improvements in weight management, skin health, and energy levels.
The gut is a key health hub, according to increasing research. Clinical nutritionist Kathie Swift explains that gut health influences digestion, absorption of nutrients, and overall bodily functions. Her clinic sees patients with various conditions, and she often starts their treatment by focusing on gut health. About 70% of our immune system resides in the gut, which is also home to the enteric nervous system, often referred to as the “second brain.”
Research published in the Journal of Physiology and Anthropology highlights the link between fermented foods and mental health benefits. At McMaster University, a study showed that changing gut bacteria in mice could reduce their anxiety levels.
Our gut houses around 100 trillion bacteria. As we age, the balance between good and bad bacteria shifts due to factors like reduced stomach acid, sugar-rich diets, stress, and medications. An imbalance can lead to health issues ranging from food intolerances to auto-immune diseases. Fixing this balance often alleviates symptoms.
Instead of relying on sugary probiotic drinks, experts like Daniel O’Shaughnessy suggest consuming a variety of fermented foods to get a diverse range of good bacteria. While probiotic pills can help, they might not be as effective as natural sources like kefir and sauerkraut.
Fermenting foods is actually an ancient practice found across cultures worldwide. Before refrigeration, fermentation was a crucial method for preserving food. Today, people are rediscovering its benefits, including better nutrient absorption and digestive aid.
From Korea’s kimchi to Japan’s miso and natto, fermented foods are deeply rooted in many cuisines. The Japanese diet, rich in these foods, is often credited for the country’s long life expectancy.
However, moderation is key. Overdoing it with fermented foods could lead to an upset stomach. Experts suggest starting with small amounts and gradually increasing intake.
When shopping, look for items labeled with raw, live cultures to ensure they haven’t been pasteurized, which would eliminate the beneficial bacteria. Making fermented foods at home is also possible with some basic ingredients like salt and jars.
Along with fermented foods, it’s important to include prebiotics in your diet, which help good bacteria grow. These can be found in foods like onions, garlic, and bananas.
Overall, adding fermented foods to your diet can be beneficial, but it’s best to start slow and enjoy the variety.
