Fermented foods are all the rage these days, but do foods like sauerkraut, kimchi, and kefir actually improve your health? Let’s dive into this topic to find out.
A while back, Donna Schwenk, then 41 and pregnant, encountered severe health issues, including preeclampsia, which led to an early delivery. Post-birth, she faced diabetes, high blood pressure, and extreme fatigue. Driven by the need to care for her tiny newborn, Holli, she searched for solutions and stumbled upon kefir, a fermented milk drink rich in beneficial bacteria, at a health food store.
After incorporating kefir into both her and Holli’s diets, significant improvements were noticed. Within a month, Holli gained four pounds, and Donna’s own health metrics like blood pressure and blood sugar normalized after just 12 weeks. Inspired by the drastic changes, Schwenk went on to write a book promoting fermented foods and advocates their benefits for digestion, immunity, metabolism, and even mood, backed by emerging research.
In the U.S., Schwenk participated in a PBS special about the health advantages of consuming fermented foods like kefir, yogurt, and fermented vegetables. Even prominent publications are drawing attention to the rising trend of fermented foods.
The book “The Art of Fermentation” by Sandor Katz inspired many, including healthy eating advocate Michael Pollan, to embrace home fermentation, contributing to the growing popularity of DIY fermentation practices.
Nutritionist Kimberly Snyder also recommends including fermented vegetables in daily meals, stating that doing so can lead to weight loss, better skin, and increased energy. Increasing evidence highlights the gut’s crucial role in overall health, impacting everything from digestion to mood.
Researchers are exploring the potential of gut bacteria to influence weight and mental health. Experiments replacing gut bacteria in mice showcased positive outcomes, and human gut bacteria composition is linked to immune health and a “second brain” which produces serotonin, a mood-regulating chemical.
Our dietary habits, aging, and medication use can disturb the gut’s bacterial balance, reducing beneficial bacteria and allowing harmful ones to thrive. This can lead to various health issues like food intolerances, chronic fatigue, and skin disorders. Registered nutritional therapist Daniel O’Shaughnessy suggests incorporating a variety of fermented foods into your diet to naturally introduce diverse strains of beneficial bacteria.
While supermarket probiotic drinks are common, they may not be the best option since they often contain sugars and transient bacteria that aren’t effective in colonizing the gut. Eating different fermented foods ensures a wide range of helpful bacteria.
For those interested in trying fermented foods, moderation is key. Start with small amounts like a tablespoon of sauerkraut juice and gradually increase your intake. Look for products labeled with raw, live cultures, as pasteurized versions lack these beneficial microbes. Making your own fermented foods at home can be simple and rewarding, using basic ingredients like vegetables and salt.
Traditional fermented foods have been staples in many cultures for centuries. Countries like Japan incorporate several fermented items into their diets, contributing to health and longevity.
To get started with fermented foods, try introducing one type at a time into your meals and pair them with prebiotics like onions and bananas to support the growth of good bacteria. Avoid excessive sugar consumption, which can fuel harmful bacteria.
Popular fermented foods you can try at home include kefir, miso, sauerkraut, and kombucha. These items can be homemade or sourced from health food stores to ensure you’re getting the live cultures necessary for gut health. Remember to start slow and enjoy different options to nourish your body and potentially improve your health.