Fermented foods are all over the place these days, from sauerkraut and kimchi to kefir, but do they really improve your health? Let’s explore.
About 13 years ago, Donna Schwenk, who was 41 and expecting her third child, faced a health scare. She developed preeclampsia, leading to a C-section delivery of her baby, Holli, seven and a half weeks early, weighing just four pounds. Donna herself struggled with diabetes, high blood pressure, and debilitating fatigue, which made it hard for her to care for her newborn. She was desperate for solutions to regain her health and support her baby’s growth.
During a visit to a health food store, Donna stumbled upon a book, “The Body Ecology Diet” by Donna Gates, which discussed the benefits of kefir, a fermented milk drink full of healthy bacteria. A store assistant told her it was a vital read. Encouraged, Donna began adding kefir to Holli’s bottles, and within a month, Holli had gained four pounds. Donna also started drinking kefir, and within 12 weeks, she noticed her blood sugar and blood pressure were normalizing, bringing her a sense of wellness she hadn’t felt in years.
Donna, who later authored “Cultured Food for Life,” strongly believes that fermented foods, rich in good bacteria like kefir, played a crucial role in their health transformations. Research suggests these foods can boost not just digestion, but also immunity, weight management, and even mood.
In the U.S., Donna took part in a PBS Special called “Health Breakthroughs,” which examined the benefits of eating fermented foods like kefir, yogurt, and vegetables such as sauerkraut for overall health. The New York Times has also identified fermented foods as a leading trend.
Healthy eating advocate Michael Pollan shares his enthusiasm for fermentation in “The Art of Fermentation,” stating it’s inspired him to fill his kitchen with jars and crocks of homemade ferments. Nutritionist Kimberly Snyder encourages her clients, including celebrities like Drew Barrymore, to eat fermented vegetables daily, claiming they help with weight loss, skin health, and energy levels.
Research is increasingly focusing on gut health as essential to overall wellness. Clinical nutritionist Kathie Swift emphasizes the gut’s role in health, noting that balanced gut bacteria affect digestion and nutrient absorption. Disrupted bacteria balance has been linked to various health issues, from food intolerances and chronic fatigue to autoimmune diseases and skin disorders.
Experiments have shown that gut bacteria from healthy individuals can positively affect health outcomes. For example, giving lean mice the gut bacteria of obese mice resulted in weight loss. It’s also reported that about 70% of our immune system is located in the gut, which also produces mood-regulating chemicals like serotonin.
A study highlighted in the Journal of Physiology and Anthropology points to a positive link between fermented foods and mental health. For example, swapping gut bacteria between anxious and calm mice altered their behavior.
Our diets today, often high in sugar and caffeine, along with factors like stress and antibiotics, can reduce good bacteria in our gut. Daniel O’Shaughnessy, a registered nutritional therapist, explains that a poor bacteria balance can lead to significant health issues, urging us to repopulate our gut with beneficial bacteria.
Instead of sugary supermarket drinks claiming to boost good bacteria, consuming a variety of fermented foods is recommended for a broader range of beneficial bacteria. Different fermented foods host different bacteria strains, beneficial for overall health.
While probiotic pills might provide billions of bacteria, even small amounts of fermented foods can contain many more. Moreover, some probiotic pills might contain undesirable bacteria.
Fermentation is an age-old practice, and fermented foods have been a staple in traditional diets worldwide. They aid digestion and enhance nutrient availability. Foods like kimchi in Korea, sauerkraut in Germany, and natto in Japan all play key roles in their cuisines, promoting longevity and health.
However, moderation is key, as too much fermented food can upset the stomach. Introducing them gradually into your diet is advised to avoid digestive discomfort as your gut adjusts.
When shopping, look for raw, live cultures in the refrigerated section rather than pasteurized products from the shelves. Or, try making your own fermented foods at home using simple methods like salting vegetables.
To support your gut, also include prebiotic foods like onions, garlic, and bananas, which help grow good bacteria, and reduce sugar intake.
Fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha are accessible options. They can be found in stores or made at home with a bit of effort. Adding these into your diet could be a simple way to enhance your gut health and overall well-being.
