Fermented foods like sauerkraut, kimchi, and kefir are popping up everywhere, but do they actually boost your health? Here’s a look at how they might help.
Thirteen years ago, Donna Schwenk, then 41 and pregnant with her third child, developed preeclampsia. As her liver started failing, her baby had to be born by C-section almost eight weeks early, weighing only four pounds. Schwenk herself battled diabetes, high blood pressure, and extreme fatigue. Desperate for solutions, she came across a book on kefir—a fermented milk drink rich in beneficial bacteria—at a health food store. A random shopper even suggested it was a must-read.
Inspired, Schwenk added kefir to her diet and to her newborn Holli’s bottles. In just four weeks, Holli gained four pounds, and Schwenk saw significant improvements in her blood sugar and blood pressure within 12 weeks. She claims this turnaround was due to the positive effects of fermented foods on gut health, which research suggests can help digestion, immunity, metabolism, and even mood.
Schwenk is featured in a PBS Special that explores the health benefits of fermented foods like kefir and yogurt. Her enthusiasm is echoed by The New York Times, which predicts these foods as a future trend. Supporting this, food author Michael Pollan shares his newfound love of fermenting at home, creating jars and bottles filled with vibrant colors.
Kimberly Snyder, a nutritionist to stars like Drew Barrymore and Hilary Duff, advises clients to consume fermented vegetables daily to enhance energy, improve skin, and maintain weight. Research increasingly points to gut health as central to overall well-being. Clinical nutritionist Kathie Swift explains that the balance of bacteria in our gut affects not only digestion but also the absorption of vitamins. Issues here can manifest as various health problems, from autoimmune diseases to mood disorders.
Studies have shown that changing gut bacteria in mice affects weight and behavior, highlighting its role in our health. Our bodies host trillions of bacteria, and the proportion of good to bad bacteria can heavily influence our health. Diets rich in sugar and stress can disrupt this balance, potentially leading to chronic issues like fatigue and skin disorders.
Rather than relying on sugary drinks claiming to have good bacteria, experts like Daniel O’Shaughnessy recommend a diverse diet of fermented foods to introduce various beneficial bacteria. This diversification is key because different fermented foods harbor different bacteria strains.
Probiotic pills can contain billions of good bacteria, but just a small amount of sauerkraut can deliver trillions. Plus, some pills might even contain harmful bacteria. Historically, fermenting food—a practice seen in many cultures—was a way to preserve it. Now, it’s also lauded for making nutrients more accessible to our bodies.
From Kimchi in Korea to sauerkraut in Germany, fermented foods play vital roles in various cuisines. Japan, noted for its high life expectancy, includes many fermented dishes in its diet. However, moderation is crucial.
Beginning with small servings of fermented foods like kefir, miso soup, or sauerkraut can yield benefits, but starting slow is advised to avoid digestive issues. Look for products labeled as containing raw, live cultures to ensure they haven’t been pasteurized.
If you’re adventurous, making your own fermented foods is relatively easy and can be done with basic ingredients and supplies. Plus, adding prebiotics, like onions and bananas, to your diet can encourage good bacteria to flourish. While fermented foods are trending now, their advantages have long been recognized across cultures.
