Fermented foods are everywhere nowadays, but can things like sauerkraut, kimchi, and kefir really improve your health?
Thirteen years ago, Donna Schwenk was pregnant with her third child at 41 when she developed preeclampsia, causing her liver to start failing. Her daughter Holli had to be delivered by C-section almost seven and a half weeks early, weighing just four pounds. Afterwards, Schwenk developed diabetes, high blood pressure, and severe fatigue, making it hard for her to even get off the sofa and care for her newborn.
In her search for answers, Schwenk discovered a book on a diet focused on fermented foods, particularly kefir, a fermented milk drink rich in probiotics. Encouraged by a shop assistant, she read up on kefir and began adding it to her and her baby’s diet. Within a month, Holli gained four pounds. In just 12 weeks, Schwenk’s blood pressure and blood sugar normalized, and she felt healthier and happier.
Schwenk, who later wrote “Cultured Food for Life,” believes the positive changes she and Holli experienced were due to the beneficial bacteria in fermented foods like kefir. Research suggests these foods can improve digestion, immunity, metabolism, and even mood.
Fermented foods have become a health trend. Publications like The New York Times have highlighted their potential future significance. Notable figures, such as Michael Pollan, have also expressed enthusiasm for home fermentation, noting its global tradition and benefits that often escape modern diets.
Nutritionists like Kimberly Snyder advocate for daily consumption of fermented vegetables, claiming benefits like improved weight management, better skin, and increased energy. The gut’s health is increasingly recognized as crucial for overall well-being, influencing digestion, vitamin absorption, and even mental health.
Studies have shown that altering gut bacteria can lead to significant health changes. For instance, shifting gut bacteria from obese to lean mice resulted in weight loss. The gut houses a large part of our immune system and produces essential chemicals for mood regulation.
A study in the Journal of Physiology and Anthropology connected fermented foods to better mental health, finding that changing gut bacteria in anxious mice reduced their anxiety. With age and certain lifestyle factors, our gut tends to develop more harmful bacteria, but fermented foods can help rebalance this.
Nutritional therapist Daniel O’Shaughnessy explains that diets high in sugar and refined carbs feed harmful gut bacteria. This imbalance can lead to issues like food intolerances, chronic fatigue, and skin disorders. Introducing good bacteria through a varied diet of fermented foods can alleviate these symptoms more effectively than pricey probiotic pills, which may not be as reliable or diverse.
Fermenting foods is an age-old practice, not a new fad. Cultures worldwide have used it for centuries to preserve food and enhance digestion. For example, in Japan, where life expectancy is high, fermented foods like miso and natto are dietary staples.
Still, moderation is key. Start slowly with small amounts of fermented foods to avoid digestive upset and gradually increase intake. Real raw, live cultures are effective, so look for these in the refrigerated sections of health food stores.
Fermented foods are also easy to make at home with simple ingredients like vegetables and salt. A variety of types, such as kefir, miso, sauerkraut, coconut yogurt, and kombucha, can enrich your diet and support your gut health.
In summary, incorporating a range of fermented foods in moderation can offer significant health benefits, fostering a healthy gut and overall wellness.
