Fermented foods like sauerkraut, kimchi, and kefir are becoming more popular, but are they actually beneficial for your health? Here’s the scoop:
Thirteen years ago, Donna Schwenk was grappling with severe health issues. At 41, during her pregnancy with her third child, she developed preeclampsia, causing her liver to malfunction. Her daughter, Holli, had to be delivered prematurely, weighing just four pounds. Struggling with diabetes, high blood pressure, and fatigue, Schwenk needed to find a solution.
While exploring a health food store, Schwenk discovered kefir, a fermented milk drink rich in beneficial bacteria, through the book “The Body Ecology Diet” by Donna Gates. Encouraged by a store assistant, she started adding kefir to her baby’s diet and noticed Holli gained weight quickly. Schwenk began consuming it herself and experienced improvements in her blood sugar and blood pressure in just 12 weeks.
This marked the beginning of her belief in the power of fermented foods. Schwenk, who authored “Cultured Food for Life,” claims that these foods can significantly impact our gut health, benefiting digestion, immunity, metabolism, and even mood.
In the US, Schwenk features in a PBS Special called “Health Breakthroughs,” which examines research on the health benefits of fermented foods like kefir, yogurt, and vegetables. This trend toward fermented foods is gaining traction worldwide, with The New York Times highlighting it as a significant future food trend.
Michael Pollan, in his book’s foreword, shares his own enthusiasm for fermenting foods, describing how his home now brims with various fermented concoctions. Another advocate, nutritionist Kimberly Snyder, advises her celebrity clients to eat fermented vegetables daily, suggesting benefits like improved skin, vibrant energy, and weight loss.
Research increasingly focuses on the gut as crucial to overall health. Clinical nutritionist Kathie Swift, in her book “The Swift Diet,” emphasizes starting with gut health, which affects everything from digestion to vitamin absorption. Studies on mice reveal how swapping gut bacteria can influence weight and behavior, underpinning the gut’s vital role in our body’s functions.
With around 100 trillion bacteria residing in our gut, maintaining a healthy balance is crucial. Factors like poor diet, stress, and medications can upset this balance, leading to various health issues. According to Daniel O’Shaughnessy, a nutritional therapist, increasing good bacteria can alleviate symptoms like food intolerances and skin disorders.
Supermarket drinks claiming to boost gut health often fall short due to high sugar content and ineffective bacteria. Instead, including a variety of fermented foods ensures exposure to different bacterial strains necessary for good health. Fermented foods such as kefir, sauerkraut, kombucha, and miso provide diverse strains beneficial to our bodies.
Fermentation is an ancient practice, integral to many cultures for its ability to preserve and enhance foods. Examples include Korea’s kimchi and Japan’s miso and natto, which are credited for their health benefits and contribution to longevity.
Jill Ciciarelli advises moderation when consuming fermented foods, suggesting small servings spread throughout the day to avoid digestive issues. It’s important to gradually incorporate them into your diet to help your gut adapt.
For those keen to try, many fermented foods are easy to make at home. Starting small and incorporating a range of fermented foods can help improve health by fostering a diverse gut flora.
Remember, choose products with raw, live cultures for the best results, and don’t shy away from making your own at home.
