Fermented foods like sauerkraut, kimchi, and kefir are popping up everywhere, but can they actually improve your health? Let’s take a look.
Thirteen years ago, Donna Schwenk, who was 41 and pregnant with her third child, faced severe health issues. She developed preeclampsia, causing her liver to fail, leading to an early C-section for her daughter Holli, who weighed just four pounds at birth. Schwenk herself was left with diabetes, high blood pressure, and extreme fatigue, struggling to care for her newborn.
Searching for solutions, she discovered a book about The Body Ecology Diet and kefir, a fermented milk drink full of beneficial bacteria. After adding kefir to Holli’s diet and her own, Holli gained four pounds in a month, and within three months, Schwenk’s blood sugar and blood pressure normalized. She felt healthier and more energetic than she had in years.
Convinced by her experience, Schwenk wrote a book about the benefits of probiotic foods. She believes these foods support gut health, affecting not just digestion, but also immunity, metabolism, and mood. She became part of a PBS Special exploring the benefits of incorporating fermented foods like kefir, yogurt, and sauerkraut into your diet. Fermented foods have even been highlighted as a future food trend by The New York Times.
Michael Pollan, a healthy eating advocate, talks about his passion for fermenting foods at home, noting the positive effects on health. Nutritionist Kimberly Snyder also suggests eating fermented vegetables daily, as they can help restore good bacteria in the body, aiding weight loss, improving skin, and boosting energy.
Emerging research shows that gut health is crucial to overall wellness. Clinical nutritionist Kathie Swift emphasizes starting with gut health to tackle various health issues, as gut bacteria balance impacts digestion and vitamin absorption. Studies show replacing the gut bacteria of obese mice with that of lean mice led to weight loss, underscoring the impact of gut flora on health.
Moreover, gut bacteria are crucial for immune function and mood regulation through chemical production like serotonin. Recent research links fermenting foods to better mental health. For example, experiments showed that mice with anxious behavior became calmer when their gut bacteria were swapped with bacteria from more relaxed mice.
Our gut hosts about 100 trillion bacteria, both beneficial and harmful. As we age, bad bacteria may increase due to declining stomach acid, affecting our gut balance. Factors like high sugar diets, stress, and medications can further disrupt this balance. When imbalance occurs, it might result in health issues ranging from food intolerances to skin disorders.
Instead of relying on sugary drinks with transient bacteria, nutritional therapist Daniel O’Shaughnessy recommends a variety of fermented foods, which provide diverse and permanent strains of good bacteria. Incorporating a mix of fermented foods like kefir, sauerkraut, or kombucha can benefit your health more effectively than store-bought probiotic drinks.
Fermentation isn’t new; it’s an ancient food preservation method found in many cultures. It’s resurging because fermentation enhances nutrient availability and digestion. Fermented foods are central to traditional diets, with countries like Japan having some of the world’s highest life expectancies partly due to their inclusion of fermented dishes.
However, don’t overdo it. Balance is key, says expert Jill Ciciarelli. Start with small portions and increase gradually to let your body adjust. Be ready for temporary digestive discomfort as your gut settles.
When buying fermented foods, look for raw and live cultures in the refrigerated section to ensure they contain active bacteria. Making fermented foods at home is also easy and offers a variety of health benefits.
Start small and slowly add different fermented foods to your diet. Remember, prebiotic foods like onions and garlic also support beneficial gut bacteria. Foods high in sugar should be limited, as they feed harmful bacteria.
With all these benefits in mind, consider adding some vibrant and tasty fermented foods to your meals today!
