Fermented foods are gaining popularity, but can foods like sauerkraut, kimchi, and kefir really improve your health? Let’s explore.
About 13 years ago, Donna Schwenk experienced severe health issues while pregnant and turned to kefir, a fermented milk drink, after reading about it in a book. Within weeks of incorporating kefir into her and her newborn’s diet, she saw significant health improvements. Donna believes that fermented foods high in beneficial bacteria played a crucial role in boosting both her and her baby’s health. Research suggests these foods can enhance digestion, immunity, metabolism, and even mood.
Donna’s story is part of a broader discussion featured in a PBS special, “Health Breakthroughs,” that highlights research on the health benefits of fermented foods like kefir, yogurt, and fermented vegetables. The New York Times even predicted that fermented foods would be a major food trend.
Michael Pollan, an advocate for healthy eating, shares his enthusiasm for DIY food fermentation, which fills his kitchen with a variety of home-fermented items. He believes these foods can significantly improve one’s health, energy levels, and skin, among other benefits.
Research increasingly points to the gut as central to our health. Kathie Swift, a clinical nutritionist, stresses the importance of gut health because it impacts everything from digestion to vitamin absorption. Studies have shown that altering gut bacteria in animals can influence weight and mood. For example, transferring gut bacteria from lean to obese mice caused weight loss, while altering gut bacteria in mice reduced anxiety.
We have around 100 trillion bacteria in our gut, and maintaining a healthy balance of good bacteria is essential. Factors like age, diet, stress, and medication can disrupt this balance, potentially leading to various health issues, including food intolerances, chronic fatigue, and skin disorders. Reintroducing good bacteria through a variety of fermented foods can help restore balance.
It’s important to note that not all probiotic drinks on supermarket shelves are effective, as they often contain high sugar levels and transient bacteria. Eating a diverse range of fermented foods provides a wide array of beneficial bacteria strains, which are more beneficial for gut health.
Historically, fermentation has been part of traditional diets worldwide. Before refrigeration, it was a method to preserve food. Fermented foods are featured prominently in many cultures, such as kimchi in Korea, sauerkraut in Germany, and miso in Japan. The health benefits of these foods contribute to the high life expectancy in Japan.
When consuming fermented foods, moderation is key. Overconsumption can lead to digestive discomfort. Starting with small amounts is recommended to allow the gut to adjust.
For those interested in trying fermented foods, look for products with raw, live cultures and consider making your own at home. It’s a simple process that involves fermenting vegetables with salt. Additionally, incorporating prebiotic foods like onions, garlic, and oats can enhance the growth of good bacteria.
Popular fermented foods include kefir, miso, sauerkraut, coconut yogurt, and kombucha tea. Each offers unique benefits and flavors, making it enjoyable to incorporate them into your diet. Just remember to start small and gradually increase your intake to avoid digestive issues.