Fermented foods are everywhere these days, but can eating things like sauerkraut, kimchi, and kefir really boost your health? Here’s a closer look.
Thirteen years ago, Donna Schwenk, pregnant with her third child, developed preeclampsia, causing her liver to fail. Her baby, Holli, was delivered early, weighing just four pounds. Schwenk was left with diabetes, high blood pressure, and severe fatigue, making it hard to take care of her newborn. “I started looking for answers because I needed to get better to help my tiny baby thrive and grow.”
During this time, Schwenk discovered a book called “The Body Ecology Diet” by Donna Gates in a health food store. The book emphasized the health benefits of kefir, a fermented milk drink rich in bacteria. Following the advice, she added kefir to her diet and her baby’s bottles. In a month, Holli gained four pounds, and within 12 weeks, Schwenk’s own blood sugar and blood pressure normalized. She felt well for the first time in years.
Schwenk later wrote “Cultured Food for Life,” attributing their health improvements to the beneficial bacteria in fermented foods like kefir. According to new research, these foods not only aid digestion but also enhance immunity, weight metabolism, and mood.
Schwenk’s story features in a PBS special, “Health Breakthroughs,” which explores the health benefits of fermented foods such as kefir, yogurt, and fermented vegetables. Fermented foods are becoming trendy, and even The New York Times recognizes them as a significant future food trend.
In “The Art of Fermentation,” food enthusiast Michael Pollan shares his own passion for homemade fermented foods, highlighting their growing popularity. Fermented foods are said to aid in weight loss, improve skin, and boost energy.
LA nutritionist Kimberly Snyder advises her celebrity clients to eat fermented vegetables daily, saying these foods restore the body’s balance of good bacteria, aiding weight loss and overall health. Increasingly, research points to the gut as central to health. Kathie Swift, a clinical nutritionist, states in her book “The Swift Diet” that gut health affects digestion, vitamin absorption, and overall well-being.
Studies show replacing gut bacteria in obese mice with that from lean mice results in weight loss. Gut bacteria play many roles, including influencing the immune system and producing mood-related chemicals like serotonin.
Research published in the “Journal of Physiology and Anthropology” suggests that fermented foods can positively impact mental health. Another study found that anxious mice became calmer when given gut bacteria from fearless mice.
Our guts host about 100 trillion bacteria, both good and bad. Poor diets, stress, and medications can disrupt this balance, leading to health issues. Registered nutritional therapist Daniel O’Shaughnessy explains that bad bacteria thrive on sugar and refined carbs, causing problems over time.
Restoring gut bacteria can alleviate symptoms from food intolerances to chronic fatigue. Although probiotic drinks in stores might seem convenient, O’Shaughnessy says they’re usually high in sugar and contain transient bacteria. Diverse fermented foods offer a wide range of beneficial bacteria needed for a healthy gut.
Kefir, sauerkraut, and kombucha each have unique bacteria, so a varied diet of fermented foods is ideal. Probiotic pills might contain billions of bacteria, but foods like sauerkraut contain trillions and avoid the drawbacks of some pills.
Fermentation isn’t new; it’s a traditional practice in many cultures. Author Jill Ciciarelli notes that fermented foods have long been part of diets worldwide, aiding digestion thanks to their natural acids. Fermented foods also play a significant role in the diet of countries with high life expectancies, such as Japan.
However, more isn’t always better and moderation is key. Start with small portions of various fermented foods to avoid stomach upset. Raw, live cultures are best, so look for products in the refrigerated sections of health food stores.
Making your own fermented foods is simple and beneficial. Introducing a variety of fermented foods gradually can ensure you get a range of beneficial bacteria strains for optimal gut health. Including prebiotic foods like onions, garlic, and bananas also helps nourish good gut bacteria.
In summary, incorporating small amounts of fermented foods like kefir, miso, sauerkraut, and coconut yogurt can support gut health and overall wellness. Starting small and choosing raw products are key steps in reaping the benefits of these traditional foods.
