Fermented foods are popping up everywhere these days, but do they actually improve your health? Let’s dig in.
Donna Schwenk’s journey with fermented foods began 13 years ago when she was pregnant with her third child. She developed preeclampsia, which led to a C-section, and her baby, Holli, was born weighing just four pounds. Donna faced severe health issues, including diabetes and fatigue. Desperate to get healthier for her baby, she stumbled upon kefir, a fermented milk drink, in a health food store. Convinced by a recommendation, she read up on its benefits and started adding it to Holli’s bottles. Remarkably, within a month, Holli gained four pounds. Donna began drinking kefir herself, and in 12 weeks, her blood pressure and blood sugar normalized, and she felt better than she had in years.
Donna’s experience led her to write about the benefits of fermented foods, highlighting how these foods, rich in beneficial bacteria, can improve not just digestion but also immunity, weight management, and mood. She became part of a PBS Special that explored the health benefits of fermented foods like kefir, yogurt, sauerkraut, and soybeans, which scientists and nutritionists are increasingly supporting.
One prominent voice, Michael Pollan, shared how fermented foods became a staple in his kitchen, inspired by the book “The Art of Fermentation.” LA nutritionist Kimberly Snyder also advocates daily consumption of fermented vegetables for benefits like weight loss, better skin, and increased energy. Clinical nutritionist Kathie Swift emphasizes gut health as essential, linking it to overall health and the immune system. Studies have even shown that gut bacteria can influence weight and mood.
Fermented foods introduce beneficial bacteria into our gut, which can help with conditions ranging from food intolerances to chronic fatigue and skin disorders. While store-bought probiotic drinks often contain sugar and transient bacteria, a diverse intake of fermented foods like kefir, sauerkraut, and kombucha is recommended for optimum health. These foods provide a variety of beneficial bacteria, more so than probiotic pills, some of which are derived from human waste.
Fermentation isn’t a modern trend but a long-standing practice worldwide. Traditional diets have included fermented foods for their nutritional benefits and preservation qualities. They are still central in many cultures, like Japan, known for its long life expectancy, partly due to a diet rich in fermented foods.
While integrating fermented foods into your diet, variety and moderation are key. Overdoing it might upset your stomach initially, so start small. Look for labels indicating raw, live cultures, and don’t be afraid to try making your own fermented vegetables at home. Besides probiotics, foods high in prebiotics—like onions and bananas—are also essential as they help good bacteria thrive.
Examples of widely recommended fermented foods include kefir, miso, sauerkraut, coconut yogurt, and kombucha tea. These can be homemade or bought from health food stores. Keep exploring and incorporating these beneficial foods into your diet to potentially enjoy better health and enhanced well-being.
