Fermented foods are popping up everywhere. But can foods like sauerkraut, kimchi, and kefir actually improve your health?
Thirteen years ago, Donna Schwenk was 41 and expecting her third child when she developed preeclampsia, causing her liver to fail. Her baby, Holli, had to be delivered seven and a half weeks early by C-section, weighing just four pounds. Schwenk was then diagnosed with diabetes, high blood pressure, and extreme fatigue, struggling to even get off the couch to care for her newborn. Desperate for answers, Schwenk set out on a journey to improve her health.
She stumbled upon kefir, a fermented milk drink rich in beneficial bacteria, at a health food store and started adding it to Holli’s bottles. Within a month, Holli gained four pounds. Schwenk also began consuming kefir and, in 12 weeks, her blood sugar and blood pressure normalized, leaving her feeling healthier.
Inspired by her experience, Schwenk wrote “Cultured Food for Life,” advocating the benefits of fermented foods like kefir for gut health, which not only aids digestion but also boosts immunity, metabolism, and mood. In the U.S., Schwenk was featured in a PBS special exploring the health benefits of fermented foods, corroborated by research showing their potential.
The trend for fermented foods is growing, with experts like LA nutritionist Kimberly Snyder advising her clients, including celebrities, to eat fermented vegetables daily to improve health, energy, and weight management. According to Kathie Swift, a clinical nutritionist, gut health impacts everything from digestion to vitamin absorption, and gut bacteria are key players in our immune system and mental health.
Studies reveal that altering gut bacteria in animals can produce significant health and mood changes. However, factors like diet, stress, antibiotics, and certain medications can disturb the balance of good bacteria in our guts. This imbalance can lead to various health issues, but consuming a variety of fermented foods can restore gut health more effectively than sugary, commercial probiotic drinks.
Fermented foods have long been part of traditional diets globally, valued for their preservative qualities and nutritional benefits. From Korea’s kimchi to Japan’s miso soup, many cultures incorporate these foods regularly, potentially contributing to health and longevity.
However, when it comes to incorporating fermented foods into your diet, moderation and variety are key, as excess can cause digestive discomfort. Starting with small amounts and gradually increasing your intake is recommended. Look for raw, live cultures on labels, as pasteurization removes beneficial bacteria. Making fermented foods at home is simple, while prebiotics like onions and garlic can also support gut health.
Overall, adding a mix of fermented foods like kefir, sauerkraut, and kombucha to your routine can provide a wide array of beneficial bacteria for a healthy gut, offering more than just a health trend but a return to traditional dietary wisdom.