Fermented foods are popping up everywhere, and you might be wondering if foods like sauerkraut, kimchi, and kefir actually provide health benefits. Let’s dive into Donna Schwenk’s story, who experienced firsthand the transformative power of these foods. Thirteen years ago, at 41, she was pregnant with her third child and developed preeclampsia, which led to a premature birth. Besides, she ended up with diabetes, high blood pressure, and severe fatigue, leaving her struggling to take care of her newborn.
Looking for solutions, she stumbled upon a book called “The Body Ecology Diet” by Donna Gates at a health food store, which introduced her to kefir, a fermented milk drink packed with beneficial bacteria. Encouraged by a store assistant, she began adding kefir to her routine. Within weeks, she saw improved health, and her baby gained weight too. Her turnaround inspired her to write “Cultured Food for Life,” attributing her recovery to fermented foods, which not only aid digestion but can also impact immunity, weight management, and mood.
Schwenk’s story isn’t unique. Current research explored in PBS’s “Health Breakthroughs” shows how fermented foods like kefir, yogurt, and vegetables can boost health. The New York Times even considers fermented foods the next big trend. Michael Pollan, a healthy eating advocate, shares a newfound enthusiasm for fermenting foods at home.
LA nutritionist Kimberly Snyder recommends daily consumption of fermented vegetables for her celebrity clients, suggesting that these foods aid weight loss, improve skin, and increase energy. More researchers are focusing on the gut as crucial for good health. According to Kathie Swift, a clinical nutritionist, the gut plays a vital role in overall health. Her clinics treat various conditions by improving gut health, which affects nutrient absorption and the balance of good bacteria.
Studies have shown intriguing results by replacing gut bacteria in animals, affecting weight and anxiety levels. We have about 100 trillion bacteria in our guts, and as we age, the ratio of harmful bacteria can increase due to factors like diet and medication. Daniel O’Shaughnessy, a registered nutritional therapist, explains how this imbalance can lead to health issues but can be corrected by reintroducing good bacteria.
While there are many drinks on supermarket shelves claiming to contain beneficial bacteria, O’Shaughnessy warns that they might be too sugary and lack lasting probiotics. Instead, he recommends a varied diet of fermented foods, which provide a diverse range of beneficial strains. Fermented foods like kefir, sauerkraut, and kombucha offer different bacterial benefits. O’Shaughnessy advises mixing these foods into your daily diet rather than relying solely on probiotic pills.
Fermentation has a long history in traditional diets worldwide, being the primary preservation method before refrigeration. Jill Ciciarelli, author of “Fermented: A Four Season Approach to Paleo Probiotic Foods,” highlights the nutrient availability and digestive benefits of fermented foods. Different cultures incorporate fermented foods like kimchi and miso into their cuisines, believed to contribute to longer life spans, such as in Japan.
However, moderation and variety are key when adding fermented foods to your diet. Starting slowly can help avoid digestive upset as the good and bad bacteria in your gut adjust. When choosing fermented foods, look for labels indicating raw, live cultures, as heat-treated products lack live cultures. You can even try making your own fermented foods at home, which is simpler than you might think and allows you to control the types of bacteria you introduce to your diet.
Include prebiotics, like onions and oats, to feed good bacteria, while minimizing sugar intake to prevent feeding harmful bacteria. Whether you buy them or make your own, incorporating fermented foods like kefir, miso, sauerkraut, coconut yogurt, or kombucha can be a delicious and beneficial addition to your daily routine.
