Fermented foods like sauerkraut, kimchi, and kefir are gaining popularity, but can they really improve your health? Here’s what you need to know.
Thirteen years ago, when Donna Schwenk was 41 and pregnant with her third child, she faced a health crisis. She developed preeclampsia, leading to an emergency C-section that delivered her baby, Holli, seven and a half weeks early. Schwenk herself struggled with diabetes, high blood pressure, and severe fatigue. Her search for answers to improve her health and care for her newborn led her to discover kefir, a fermented milk drink rich in beneficial bacteria.
Upon learning about kefir from a book she found at a health food store, Schwenk started adding it to her diet and her baby’s bottles. Remarkably, both she and her baby experienced significant health improvements in a short period. This convinced Schwenk of the transformative power of fermented foods rich in good bacteria.
Fermented foods like kefir, yogurt, and fermented vegetables are not just about digestion. Emerging research indicates they also boost immunity, weight metabolism, and even mood. Schwenk has become an advocate, even appearing in a PBS special called “Health Breakthroughs.”
Fermented foods are not a passing trend. The New York Times has highlighted them as a future food trend, and books like “The Art of Fermentation” by Michael Pollan reveal a growing interest in DIY food fermentation.
Kimberly Snyder, a nutritionist to celebrities, advises consuming raw, cultured vegetables daily for benefits like better skin, vibrant energy, and weight loss. Increasingly, research shows that gut health is crucial for overall well-being, linking it to various health conditions and even mental health.
The gut houses around 100 trillion bacteria essential for various functions, including immunity and mood regulation. However, diet, stress, and medications can disrupt this balance, leading to health issues. Experts recommend a mix of fermented foods to maintain a healthy gut, as each contains different beneficial bacteria.
Despite the new popularity, fermenting foods is an ancient practice found in traditional diets worldwide. Fermented foods can enhance nutrient absorption and aid digestion due to their natural acids.
Countries with high life expectancy, like Japan, incorporate fermented foods like miso soup and natto into their diets, which might contribute to their longevity.
While incorporating fermented foods into your diet can be beneficial, moderation and variety are key. Starting slowly can help avoid digestive discomfort as your body adjusts to the increase in good bacteria.
For those interested in DIY fermentation, it’s easy to start at home with just a jar and some salt. Including a variety of fermented foods ensures your gut flora receives a broad spectrum of beneficial bacteria.
To boost the good bacteria in your gut, fermented foods should be paired with prebiotics like onions, garlic, and bananas, which help these bacteria grow.
Some popular fermented foods include kefir, miso, sauerkraut, coconut yogurt, and kombucha tea. These are available at health food stores or can be made at home with the right ingredients and methods.
Incorporating fermented foods into your diet can be a worthwhile step toward improving your health. Starting with small amounts and gradually increasing variety can help you reap the benefits without overwhelming your system.
