Fermented foods are popping up everywhere these days, but are they really good for you? Let’s dive into the benefits.
Thirteen years ago, Donna Schwenk faced some serious health issues when she was pregnant with her third child. She developed preeclampsia, which meant her liver was in trouble and her baby, Holli, had to be delivered prematurely. As a result, Holli weighed a mere four pounds at birth. Schwenk’s own health also took a hit, leaving her with diabetes, high blood pressure, and extreme fatigue. Desperate to recover and take care of her newborn, she began searching for solutions.
While browsing a health food store, Schwenk found a book called “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates. The book highlighted kefir, a fermented milk drink packed with beneficial bacteria. She started adding small amounts of kefir to Holli’s bottles, and within a month, Holli gained four pounds. Schwenk also began drinking kefir, and in just 12 weeks, her blood sugar and blood pressure normalized, and she felt better than she had in years.
Schwenk went on to write her own book, “Cultured Food for Life,” sharing her belief that fermented foods like kefir can transform health by improving gut bacteria. It’s not just about digestion; these foods can boost your immunity, help with weight management, and even improve your mood, according to recent studies.
In the U.S., Schwenk took part in a PBS Special called “Health Breakthroughs,” which explored the latest research into the health benefits of fermented foods such as kefir, yogurt, and vegetables like sauerkraut and soybeans. She’s not the only one promoting the trend; the New York Times has highlighted fermented foods as a major future food trend.
Michael Pollan, a well-known advocate for healthy eating, became a fermentation enthusiast himself after reading “The Art of Fermentation.” He now experiments with fermenting various foods in his own kitchen. Along with Pollan, LA-based nutritionist Kimberly Snyder recommends fermented vegetables daily. She believes these foods can help with weight management, skin improvement, and increased energy levels.
Research continues to emphasize the importance of gut health, with some studies even showing that altering gut bacteria can affect everything from weight to mood. For instance, scientists have transferred the gut bacteria from lean mice to obese mice, causing them to lose weight. Gut bacteria is crucial to our immune system and mood regulation, as 70% of our immune system resides in our gut alongside what’s known as our “second brain.”
Recent studies have also linked the gut to mental health. For example, research at McMaster University found that altering the gut bacteria of anxious mice calms them down. With about 100 trillion bacteria in our gut, most of us have an imbalance due to factors like diet, stress, and antibiotics. A balanced gut should have 85% good bacteria and 15% bad, but many of us have it flipped due to modern lifestyles.
Nutritional therapist Daniel O’Shaughnessy explains that an imbalance in gut bacteria can lead to various health problems, from food intolerances to skin disorders. He advises against store-bought probiotic drinks high in sugar and suggests consuming a variety of fermented foods to get a diverse range of beneficial bacteria.
Fermented foods like kefir, sauerkraut, and kombucha each contain different types of good bacteria. It’s best to eat a mix of these foods to cover all bases for gut health. While probiotic pills can help, they sometimes lack the diversity of bacteria found in foods and may even contain unwanted strains.
Interestingly, fermentation isn’t a new concept. It’s been a part of traditional diets worldwide for ages. Before refrigeration, fermenting was a method to preserve foods, and it also made nutrients more accessible for digestion. Countries with long lifespans, like Japan, often include fermented foods like miso soup and natto in their diets.
However, it’s important not to overdo it. Jill Ciciarelli recommends moderation and variety—start slow to avoid gut discomfort as your body adjusts to the influx of good bacteria. Look for fermented foods with raw, live cultures and avoid pasteurized versions.
For those interested in DIY fermentation, it’s simple to start at home with a jar and some salt. Just about any fruit or vegetable can be fermented. Feed your good bacteria with prebiotic foods like onions, garlic, and oats, but avoid too much sugar as it feeds the bad bacteria.
There’s a world of fermented foods to explore—kefir, miso, sauerkraut, coconut yogurt, and kombucha, to name a few. Each brings its own unique health benefits. While fermented foods might be a current trend, they’re worth considering for your health. Just remember, moderation is key.
