Fermented foods like sauerkraut, kimchi, and kefir are becoming increasingly popular, but do they really offer health benefits? Thirteen years ago, Donna Schwenk faced serious health issues while pregnant with her third child. She developed preeclampsia, which led to an early C-section delivery. Her baby, Holli, was born prematurely at just four pounds. Schwenk herself battled diabetes, high blood pressure, and severe fatigue, making it hard for her to care for her newborn. Desperate for solutions, she began researching.
In a health food store, Schwenk stumbled upon a book on kefir, a fermented milk drink rich in beneficial bacteria. Encouraged by the book and advice from a store employee, she added kefir to her diet and Holli’s bottle. Within a month, Holli had gained four pounds, and Schwenk’s health also improved significantly. Her blood sugar and blood pressure normalized within 12 weeks, and she felt better than she had in years.
Schwenk believes fermented foods like kefir positively impacted both her and Holli’s health by benefiting gut health. This includes improvements in digestion, immunity, metabolism, and mood, according to new research. Schwenk became part of a PBS special on health breakthroughs focused on the benefits of fermented foods. She later authored a book promoting their benefits.
These foods are gaining traction as a trend, with publications like The New York Times noting their growing popularity. Michael Pollan, a healthy eating advocate, has also shared his enthusiasm for DIY food fermentation. Nutritionist Kimberly Snyder advises her clients, including celebrities, to consume fermented veggies daily because she believes they foster weight loss, improve skin, and boost energy.
It’s becoming clear that gut health is crucial to overall well-being. Clinical nutritionist Kathie Swift emphasizes the importance of gut health for everything from digestion to vitamin absorption. Recent studies even show that altering gut bacteria can impact weight and mood. Research is linking traditional fermented foods to benefits like reduced anxiety, as seen in animal studies.
Our guts harbor trillions of bacteria, and a balanced gut should have about 85% good bacteria. However, poor diet choices, stress, and medications can disrupt this balance. Nutritional therapist Daniel O’Shaughnessy notes that such imbalances can lead to various health issues. To counter this, incorporating a variety of fermented foods is recommended over reliance on sugary probiotic drinks, which often contain non-beneficial bacteria.
Fermentation is an age-old process used worldwide for preserving foods and enhancing nutrient absorption. Foods like Korean kimchi or Japanese miso soup are part of traditional diets known for health benefits. Japan, with one of the highest life expectancies, regularly consumes ferment-rich foods.
However, moderation is key. Too much fermented food can cause digestive discomfort. It’s advised to start with small amounts and gradually include more in your diet. Raw, live-culture foods are typically found in refrigerated sections of health stores and offer more benefits than pasteurized options.
Fermented foods are easy to make at home. Start with something like sauerkraut by fermenting cabbage with salt. There’s a wide range of recipes and options for incorporating these foods into your diet. Along with fermented foods, prebiotics like onions and garlic support the growth of beneficial bacteria. Keep sugar intake in check, as it feeds harmful bacteria.
Whether trying kefir, miso, sauerkraut, coconut yogurt, or kombucha, these foods can be a valuable part of a healthy diet. The key is to start small, enjoy a variety, and focus on supporting your microbial health.