Fermented foods, like sauerkraut, kimchi, and kefir, are everywhere, but do they actually boost your health? About 13 years ago, Donna Schwenk found herself in a difficult situation. At 41, she was pregnant with her third child and developed preeclampsia, causing her liver to start failing. Her baby, born seven and a half weeks early, weighed only four pounds. Following childbirth, Schwenk herself was diagnosed with diabetes, high blood pressure, and severe fatigue, leaving her unable to care for her newborn.
In her search for solutions, Schwenk discovered kefir, a fermented milk drink rich in beneficial bacteria, after reading “The Body Ecology Diet” by Donna Gates in a health food store. She started adding kefir to her baby’s bottles and saw impressive results within just a month. As she consumed kefir, her blood sugar and blood pressure normalized, and she felt healthier and happier.
Schwenk, now an advocate for fermented foods, believes they were key to her and her baby’s health improvements. Fermented foods, known for their benefits on digestion, immunity, weight metabolism, and mood, are gaining attention in the health community. Schwenk participated in a PBS special called “Health Breakthroughs,” which explores how fermented items like kefir, yogurt, and fermented vegetables affect health. The trend is catching on, with The New York Times identifying fermented foods as a major future food trend.
Michael Pollan, in his book “The Art of Fermentation,” shares his own enthusiasm for fermenting foods at home, highlighting the growing interest in DIY fermentation. According to nutritionist Kimberly Snyder, incorporating fermented vegetables into your diet daily can help enhance weight loss, improve skin, and boost energy levels. Recent research emphasizes the gut as central to health, with its bacteria balance affecting digestion, vitamin absorption, and even mood.
Studies suggest gut bacteria influence weight and mood, as seen in experiments where transferring gut bacteria from lean to obese mice resulted in weight loss. About 70% of our immune system resides in our gut, and the gut’s enteric nervous system, often called the “second brain,” produces chemicals like serotonin that influence mood.
As we age, our stomach acid decreases, leading to more harmful bacteria in our gut. Factors like diets high in sugar, stress, and medications disrupt the balance between good and bad bacteria. This imbalance can cause issues like food intolerances, autoimmune diseases, and skin problems. Registered nutritional therapist Daniel O’Shaughnessy explains that reintroducing good bacteria into the gut can alleviate these symptoms. Relying solely on supermarket probiotic drinks isn’t effective since these drinks often contain transient bacteria and high sugar. Instead, a variety of fermented foods is recommended for diverse beneficial bacteria strains.
Kefir, sauerkraut, and other fermented foods each contain different bacteria, making a varied diet important. Probiotic pills, though containing billions of bacteria, might include “bad” bacteria and are often derived from human waste. Fermented foods have been part of human diets for centuries, enhancing preservation before the invention of refrigeration and improving nutrient availability.
Globally, fermented foods play a key role in traditional diets. In Japan, known for its high life expectancy, foods like miso, natto, and fermented vegetables are prevalent. However, consuming fermented foods should be done in moderation. Too much can upset the stomach, as good and bad bacteria initially compete in the gut. Starting with small amounts and gradually increasing your intake is advised.
When choosing fermented products, look for those with raw, live cultures. Many can make fermented foods at home easily with just jars and salt. It’s also essential to consume prebiotic foods like onions, garlic, and bananas, which support the growth of good bacteria.
To get started, try kefir from health food stores, add miso to soups, create homemade sauerkraut with salt and cabbage, or explore coconut yogurt alternatives. Kombucha tea is another option, though its taste can be an acquired one.
Incorporating fermented foods into your diet can support gut health, but it’s important to introduce them slowly and choose products wisely to ensure the best benefits for your health.
