Fermented foods like sauerkraut, kimchi, and kefir are becoming increasingly popular. But do they actually offer health benefits? Let’s delve into Donna Schwenk’s story to find out.
Thirteen years ago, Donna Schwenk, then 41, faced severe health challenges during her pregnancy. She developed preeclampsia, leading to an emergency C-section to save her baby, Holli, who was born premature and weighed just four pounds. Post-delivery, Donna herself battled diabetes, high blood pressure, and extreme fatigue, barely able to care for her newborn.
In search of a solution, she stumbled upon a book about kefir, a fermented milk drink rich in beneficial bacteria, at a health food store. Encouraged by the store assistant’s high praise for the book, Donna decided to try kefir. She added it to Holli’s bottles, and the baby gained four pounds in a month. Donna also started consuming kefir herself, and in 12 weeks, her blood sugar and blood pressure normalized, and she felt revitalized.
Donna went on to author a book on probiotic foods, convinced that the high-bacteria content of fermented foods like kefir had a transformative effect on their gut health, impacting digestion, immunity, weight metabolism, and mood. She participated in a PBS Special discussing the benefits of fermented foods and noted that such foods are gaining traction as a significant health trend.
Other experts agree. LA nutritionist Kimberly Snyder, serving clients like Drew Barrymore and Hilary Duff, recommends daily consumption of fermented vegetables for their purported benefits on weight loss, skin improvements, and overall energy levels.
Emerging research highlights the gut as central to our health. Clinical nutritionist Kathie Swift emphasizes that gut health influences everything from digestion to vitamin absorption. Studies have shown that altering gut bacteria can impact weight and mood. For instance, swapping gut bacteria between lean and obese mice resulted in weight loss.
Our gut hosts approximately 100 trillion bacteria, both good and bad. As we age, the proportion of harmful bacteria can increase due to factors like poor diet, stress, and medications. This imbalance can lead to various health issues, including food intolerances, chronic fatigue, auto-immune diseases, and skin disorders, according to nutritional therapist Daniel O’Shaughnessy.
While store-bought drinks with good bacteria are popular, they often contain high sugar and transient bacteria that don’t colonize the gut effectively. A varied diet of fermented foods is recommended for a broader range of beneficial bacteria. Different fermented foods like kefir, sauerkraut, and kombucha provide different strains of bacteria, which is why consuming a mix is ideal.
Probiotic pills offer another option but may fall short of the high bacterial content of foods like sauerkraut and sometimes contain less beneficial strains. Additionally, many cultures have historically included fermented foods in their diets for both preservation and health benefits.
Examples include Korea’s kimchi, Germany’s sauerkraut, and Japan’s miso and natto. Despite modern refrigeration, the nutritional and digestive benefits of fermented foods continue to be recognized.
When incorporating fermented foods into your diet, it’s essential to start slowly to avoid digestive discomfort. Small portions of kefir, miso, sauerkraut, and other fermented foods can gradually help rebuild good gut bacteria. Look for products labeled with raw, live cultures, typically found in the refrigerated sections of health food stores, to ensure you’re getting the active benefits.
Don’t be intimidated by the idea of making your own fermented foods. It’s simple and customizable with just jars and salt. Include a variety of these foods in your diet over time to support a healthy gut, alongside prebiotic foods like onions, garlic, and bananas, which promote the growth of beneficial bacteria.
Fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha tea offer a range of options to improve gut health. They have been a staple in traditional diets for centuries and can still provide significant health benefits today.