Fermented foods are popping up everywhere—think sauerkraut, kimchi, and kefir—but are they actually good for your health? It seems so, according to stories like Donna Schwenk’s. About 13 years back, at 41 and pregnant with her third child, she faced severe health issues, including preeclampsia and diabetes. This even led to her baby being born prematurely and underweight. Struggling with fatigue and high blood pressure, Schwenk was on a mission to find answers that would help her and her newborn thrive.
During a trip to a health food store, she stumbled upon “The Body Ecology Diet” book by Donna Gates, which highlighted the benefits of kefir, a fermented milk drink packed with bacteria. Encouraged by the book’s insights and a store assistant’s strong recommendation, Schwenk began incorporating kefir into her and her baby’s diet. Remarkably, within a month, her baby gained four pounds, and Schwenk herself felt a significant improvement in her health within 12 weeks.
Schwenk’s transformation led her to write her own book, “Cultured Food for Life,” advocating for fermented foods. She believes these foods support not just digestion but also immunity, metabolism, and mood. Her story is featured in a PBS Special “Health Breakthroughs,” which delves into the health benefits of fermented foods like kefir, yogurt, and vegetables.
Fermented foods are increasingly recognized for their role in modern diets. People like Kimberly Snyder, a popular LA nutritionist, advise adding these foods to daily routines for better health outcomes, including weight loss, improved skin, and increased energy.
Experts like Kathie Swift emphasize the gut as central to overall health, calling it the “highway to health.” A balanced gut aids vitamin absorption, impacts bodily functions, and even influences mood, producing neurotransmitters like serotonin. Research supports these claims, indicating gut bacteria’s potential role in weight management and mental health.
Maintaining a healthy gut involves balancing the good and bad bacteria, especially since factors like age, diet, and medication can tip this balance unfavorably. Nutritionists warn that sugary drinks may not provide lasting benefits for gut health, advocating for a diverse intake of fermented foods instead. Each fermented food contains distinct bacterial strains that together boost gut health.
Despite the fact that fermentation is trending now, it’s an age-old practice. Different cultures have their unique fermented foods: Korea has kimchi, Japan offers natto, and Germany serves sauerkraut. These foods not only aid digestion but also make nutrients more accessible. However, moderation is key. Overdoing it might cause digestive issues, so start with small servings and gradually increase intake.
When choosing fermented foods, look for those with live cultures, as these are most effective. It’s also easy to make your own fermented foods at home with simple ingredients. Alongside fermented foods, consuming prebiotics—foods that promote good bacteria growth—like onions, garlic, and artichokes, can further enhance gut health.
Different types of fermented foods provide a range of health benefits. Kefir, for example, is a fermented milk drink that can be easily made with a starter culture added to milk. Miso, a soybean paste, can serve as a flavorful broth or soup base. Sauerkraut’s simple preparation just requires cabbage and sea salt. Coconut yogurt offers a dairy-free option, and kombucha can be an acquired taste but is widely available.
Ultimately, incorporating these foods into your daily diet can be a tasty and beneficial way to support gut health. Just remember to start slow, choose a variety of foods, and ensure you’re consuming products with live cultures.