Fermented foods are really popular now, with items like sauerkraut, kimchi, and kefir leading the trend. But can these foods actually improve your health? Editor Anna Magee shares insights.
Thirteen years ago, Donna Schwenk faced serious health challenges while pregnant with her third child, including preeclampsia and diabetes. After an early C-section delivery, both she and her baby Holli needed health improvements. Schwenk found a book that recommended kefir, a fermented milk drink rich in beneficial bacteria. She started adding kefir to Holli’s bottles and saw significant weight gain in the baby within a month. Drinking kefir herself, Schwenk experienced normal blood pressure and blood sugar levels, improved energy, and a sense of wellness.
Schwenk believes that the benefits came from the high bacteria content in fermented foods, which can enhance digestion, immune function, weight management, and even mood. She discussed this in a PBS Special and wrote a book about her experiences.
Other experts agree that gut health is crucial. LA nutritionist Kimberly Snyder advises her clients, including celebrities, to eat fermented vegetables daily for better weight management and improved skin. Clinical nutritionist Kathie Swift points out that gut health affects everything from vitamin absorption to mood regulation because the gut hosts a significant portion of the immune system and produces essential chemicals like serotonin.
Research supports these claims. Studies show a link between gut bacteria and various health benefits. For example, replacing gut bacteria in mice led to weight loss and reduced anxiety. Humans host about 100 trillion bacteria, and maintaining a balance of about 85% good bacteria is ideal for health. Diets high in sugar and stress can throw off this balance, leading to various health issues.
Nutritional therapist Daniel O’Shaughnessy emphasizes that not all probiotic drinks are effective because many contain too much sugar and transient bacteria. He advocates for a diverse intake of fermented foods for a range of beneficial bacterial strains, which can help repopulate the gut and alleviate symptoms of imbalance like food intolerances and chronic fatigue.
While convenient, probiotic pills may not be as effective as fermented foods, which contain more bacteria. Fermentation is not new; it’s been part of traditional diets globally for preserving food and aiding digestion.
Different cultures have various fermented foods, like kimchi in Korea and sauerkraut in Germany. The Japanese diet, rich in fermented foods, is thought to contribute to their high life expectancy.
Jill Ciciarelli advises moderation and variety with fermented foods to avoid stomach issues. Start with small amounts and gradually increase intake. Look for labels indicating raw, live cultures to ensure bacteria are active.
DIY fermentation is straightforward and allows for incorporating a variety of vegetables and fruits into your diet. Feeding good bacteria with prebiotic foods like onions, garlic, and bananas is also essential.
Here are some popular fermented foods:
– Kefir: A fermented milk drink that can be made at home or bought in stores. It’s available in various flavors and is often lactose-free.
– Miso: A soybean paste used in soups and broths, available in different varieties.
– Sauerkraut: Made by fermenting cabbage with salt. Homemade or store-bought options are available.
– Coconut Yoghurt: A dairy-free alternative rich in healthy bacteria, easy to make or buy.
– Kombucha Tea: A fermented tea available as a ready-to-drink beverage in health food stores.
Fermenting foods at home is easy and can diversify your diet with healthy bacterial strains. Remember, adding fermented foods gradually will help your gut adapt and reduce the risk of digestive upset.
