Fermented foods, like sauerkraut, kimchi, and kefir, are gaining popularity, but can they actually improve your health? Editor Anna Magee explores this question.
Thirteen years ago, Donna Schwenk was 41 and pregnant with her third child when she developed preeclampsia, leading to severe complications. Her baby, Holli, had to be delivered by C-section seven and a half weeks early, weighing just four pounds. Schwenk herself developed diabetes, high blood pressure, and severe fatigue, making it difficult for her to care for her newborn.
Desperate for solutions, Schwenk discovered The Body Ecology Diet book, which emphasized the benefits of kefir, a fermented milk drink rich in beneficial bacteria. A shop assistant had highly recommended the book to her. She began adding two teaspoons of kefir to Holli’s bottles, and within a month, Holli had gained four pounds. Schwenk also started drinking kefir and experienced a return to normal blood sugar and blood pressure within 12 weeks, along with a newfound sense of well-being.
Schwenk, now the author of “Cultured Food for Life,” attributes her and her baby’s health improvements to the bacteria-rich fermented foods. These foods are believed not only to aid digestion but also to boost immunity, weight metabolism, and even mood.
Schwenk’s enthusiasm for fermented foods is shared by many. The New York Times has identified fermented foods as a significant future food trend. Michael Pollan, in the foreword of “The Art of Fermentation,” discusses his new passion for fermenting foods at home, filling his kitchen with jars and containers of various fermented goods.
Nutritionist Kimberly Snyder, who has celebrity clients, advocates for daily consumption of fermented vegetables. She claims that these foods help restore the balance of good bacteria in the body, aiding in weight loss, improving skin, and boosting energy.
Many researchers are focusing on gut health as central to overall health. Clinical nutritionist Kathie Swift explains that the gut is crucial for absorbing vitamins and for other bodily functions. Swift emphasizes that gut bacteria affect not just digestion but also health conditions like rheumatic diseases, auto-immune disorders, and mood issues. Studies have shown that changing gut bacteria in mice can affect their weight and anxiety levels, indicating the broad potential impact of gut bacteria on health.
There are about 100 trillion bacteria in the human gut. A healthy gut should have about 85% good bacteria and 15% bad bacteria, but this balance can be disrupted by a diet high in sugar and caffeine, stress, antibiotics, and other medications. This imbalance can lead to various health issues, including digestive problems, chronic fatigue, and skin disorders.
For individuals looking to improve their gut health, simply consuming commercial probiotic drinks isn’t enough, as they may contain high amounts of sugar and transient bacteria that don’t stick around in the gut. Instead, incorporating a variety of fermented foods into the daily diet is recommended, as these foods provide diverse strains of beneficial bacteria.
Popular fermented foods include kefir, miso, sauerkraut, coconut yoghurt, and kombucha tea. Start with small amounts and gradually increase intake to avoid potential digestive discomfort. Variety and moderation are key, as overconsumption can lead to an upset stomach. Raw, live cultures in fermented foods are most beneficial, so look for products that indicate this on the label, or try making your own fermented foods at home.
These traditional foods have been part of diets around the world for centuries due to their health benefits and ability to aid digestion. From Korea’s kimchi to Japan’s miso soup and natto, fermented foods hold a significant place in many cuisines. In Japan, for example, the high life expectancy is attributed to the regular consumption of fermented foods, among other healthy dietary habits.
While fermented foods are trendy now, their benefits are rooted in history. Including them in your diet, along with prebiotic foods like onions, garlic, and bananas that support the growth of good bacteria, can promote a healthy gut and overall well-being.
