Fermented foods are becoming increasingly popular. But can foods like sauerkraut, kimchi, and kefir actually help your health? Let’s take a look at one story and some recent findings.
Thirteen years ago, Donna Schwenk was facing serious health issues. At 41, she was pregnant with her third child and developed preeclampsia, leading to an early C-section. After childbirth, she experienced diabetes, high blood pressure, and extreme fatigue. Struggling with her health and caring for her newborn baby, Holli, Schwenk began searching for solutions. In a health food store, she found “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates, which mentioned kefir—a fermented milk drink loaded with beneficial bacteria. Encouraged by a store employee, she decided to give kefir a try, using it for herself and adding a bit to Holli’s bottles. Remarkably, within a month, Holli gained four pounds, and in twelve weeks, Schwenk noticed significant improvements in her health.
Inspired by this transformation, Schwenk authored “Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness,” attributing her and Holli’s health turnarounds to the positive effects of fermented foods on gut health. Research supports claims that these foods can enhance not just digestion, but potentially immunity, weight management, and even mood.
Today, Schwenk appears on a PBS special discussing the benefits of fermented foods, which are increasingly recognized as a major health trend. Fermentation enthusiast Michael Pollan notes the popularity of DIY food fermentation, and various experts promote the health benefits of regularly consuming such foods. LA nutritionist Kimberly Snyder recommends her clients, including several celebrities, eat fermented vegetables daily to boost energy, improve skin, and manage weight.
Emerging research is highlighting the gut’s substantial role in overall health. Nutritionist Kathie Swift emphasizes that gut health impacts nutrient absorption and can affect conditions like auto-immune diseases and mood disorders. She points out that an imbalance in gut bacteria can lead to significant health issues. This is backed by studies showing, for example, that altering the gut bacteria in mice affects their weight and behavior.
Gut bacteria health can decline with age and is influenced by diet, stress, and medications. Nutrition expert Daniel O’Shaughnessy explains that an overgrowth of harmful bacteria can lead to various health issues, but restoring the balance with beneficial bacteria often alleviates symptoms. He advises against relying on supermarket probiotic drinks, which are high in sugar and only provide temporary bacteria.
Instead, O’Shaughnessy recommends a diverse array of fermented foods, which offer various strains of bacteria. While probiotic supplements contain billions of bacteria, just a small amount of fermented foods can offer trillions.
Fermenting foods is not a new concept; it’s been a part of traditional diets worldwide for centuries. Many cultures naturally include these foods, given their benefits in nutrient absorption and assisting digestion. In Japan, for instance, fermented foods like miso soup and natto are staple items that contribute to the population’s longevity.
Creating your own fermented foods is simple and beneficial, but moderation is key. Starting with small servings such as kefir or yogurt at breakfast, miso soup, and a bit of sauerkraut throughout the day is sufficient. Overconsumption may lead to digestive upset, so it’s advised to gradually introduce these foods.
When purchasing fermented products, look for “raw” or “live” cultures, as many shelf-stable options have been pasteurized and lose beneficial bacteria. Making your own is also a great option, integrating fermented options into your diet along with prebiotic foods like onions and garlic to support gut health.
In summary, while fermented foods are trendy, their benefits are well-rooted in both history and modern research, making them a worthwhile addition to your diet.