Fermented foods like sauerkraut, kimchi, and kefir are becoming increasingly popular, but do they really boost your health? Thirteen years ago, when Donna Schwenk was 41 and expecting her third child, she encountered a health crisis. She developed preeclampsia, leading to an early C-section at just over seven months, with her baby Holli weighing only four pounds. Schwenk herself suffered from diabetes, high blood pressure, and extreme fatigue, making it hard for her to care for her newborn.
Desperate for a solution, she discovered kefir from a book in a health food store. After learning about its benefits and adding it to her diet, Schwenk saw remarkable improvements. Within 12 weeks, her blood pressure and blood sugar were back to normal, and she felt healthier and happier. Schwenk also introduced kefir to her baby’s diet, which helped Holli gain weight significantly.
Schwenk later authored “Cultured Food for Life” and firmly believes that her recovery and her baby’s health were vastly improved by consuming fermented foods, which are rich in beneficial bacteria. They not only aid digestion but also improve immunity, weight metabolism, and mood. Emerging research supports these claims, suggesting various health benefits from eating fermented foods like kefir, yogurt, and fermented vegetables.
Schwenk’s enthusiasm for fermented foods isn’t unique. The New York Times has highlighted fermented foods as a future food trend, and Michael Pollan, a healthy eating advocate, has even shared his newfound passion for fermenting foods at home in his book on the art of fermentation.
Nutritionist Kimberly Snyder, who works with celebrities, recommends daily consumption of fermented vegetables, citing benefits like weight loss, improved skin, and increased energy. Research emphasizes the importance of gut health for overall well-being, as supported by clinical nutritionist Kathie Swift in her book on gut health and weight loss.
Studies show that gut bacteria play crucial roles in health, including weight management, immune function, and mental health. For instance, replacing the gut bacteria of obese mice with those from lean mice resulted in weight loss. Also, new research links fermented foods to improved mental health, as demonstrated in experiments where the behavior of anxious mice improved after their gut bacteria were changed.
As we age, we tend to have more harmful bacteria in our gut because of decreased stomach acid and various lifestyle factors. This imbalance can lead to issues like food intolerances, chronic fatigue, autoimmune diseases, and skin disorders. Addressing this imbalance by consuming fermented foods can often alleviate symptoms.
Simply buying probiotic drinks from the supermarket may not be effective since they often lack the variety of bacteria needed for good gut health. Instead, eating a mix of fermented foods can provide a wider range of beneficial bacteria. Fermented foods like kefir, sauerkraut, and kombucha all contain different strains of bacteria beneficial for health.
Though fermentation is trendy now, it’s an ancient practice found in traditional diets worldwide. For example, fermented foods have been staples in Korean, German, French, and Japanese cuisines for centuries. The Japanese diet, rich in fermented foods, contributes to their high life expectancy.
However, moderation is key. Eating too many fermented foods can cause digestive issues. Start with small amounts and gradually increase your intake to let your body adjust.
Look for products with live, raw cultures, and consider making your own fermented foods at home using simple ingredients and recipes. Fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha are available in stores and can also be made at home. Incorporating a variety of these foods into your diet can promote a healthier gut and overall well-being.
