Fermented foods like sauerkraut, kimchi, and kefir are becoming really popular, but do they actually help your health? Well, 13 years ago, Donna Schwenk, pregnant with her third child at 41, faced some serious health challenges. She developed preeclampsia, and her liver began to fail, resulting in her daughter, Holli, being born seven and a half weeks early, weighing just four pounds. After that, Donna dealt with diabetes, high blood pressure, and extreme fatigue, making it tough to care for her newborn.
Wanting to improve her health for her baby’s sake, Donna discovered a book about the benefits of kefir, a fermented milk drink rich in beneficial bacteria. She began adding kefir to Holli’s bottles, and the baby gained four pounds in a month. Donna also started drinking kefir and, within 12 weeks, her blood sugar and blood pressure stabilized, and she began feeling healthier.
Donna, who wrote “Cultured Food for Life,” believes fermented foods helped transform both her and her baby’s health. According to research, these foods can not only aid digestion but also boost immunity, metabolism, and even mood. This idea is gaining traction, with shows and articles highlighting the benefits of including kefir, yogurt, and fermented veggies in our diet.
Nutrition experts like Kimberly Snyder, who works with celebrities like Drew Barrymore, recommend eating fermented vegetables daily. Snyder says they can help with weight loss, improve skin, and boost energy by restoring the balance of good bacteria in our system. Growing research suggests that gut health plays a crucial role in overall wellness.
Kathie Swift, a clinical nutritionist, explains that maintaining a balance of gut bacteria is essential because it aids digestion and nutrient absorption. Problems in the gut can lead to various health issues. For example, studies show that changing the gut bacteria in mice can lead to weight loss, and it’s noted that the gut is linked to the immune system and mood regulation.
An abundance of both good and bad bacteria lives in our guts, and as we age, the balance often tips in favor of the bad due to factors like diet, stress, and medications. This imbalance can lead to health problems like fatigue, skin disorders, and more.
While supermarket drinks claim to offer good bacteria, they often contain too much sugar and lack the ability to establish themselves in the gut. Eating a diverse range of fermented foods is a better option, providing different strains of beneficial bacteria.
Kefir, sauerkraut, and kombucha each host distinct strains of bacteria. To achieve optimal health benefits, it’s recommended to incorporate a variety of fermented foods into your diet. A tablespoon of sauerkraut can offer more bacteria than some probiotic pills, which might even contain unwanted bacteria.
Despite the current trend, fermented foods are traditional in many cultures and were originally used for preserving food. Fermented foods are thought to aid digestion and make nutrients more accessible to the body.
Globally, many ethnic cuisines include fermented foods. For example, Japan’s diet, known for contributing to long life expectancy, includes various fermented dishes like miso soup and natto. Fermenting foods is not about volume but variety and moderation. Consuming small amounts of different types of fermented foods is key to reaping their benefits without causing digestive upset.
For those interested in trying fermented foods, starting with small amounts is recommended. Look for products with live cultures in health food stores, and consider making your own. Feeding the good bacteria with prebiotics like onions and bananas can enhance the benefits. Finally, fermented foods such as kefir, miso, sauerkraut, coconut yogurt, and kombucha are all worth trying to support gut health.
