Fermented foods are popping up everywhere, but can eating things like sauerkraut, kimchi, and kefir actually improve your health? Thirteen years ago, Donna Schwenk was 41 and pregnant with her third child when she developed preeclampsia, prompting an early C-section just over seven weeks into her third trimester. Her daughter, Holli, was born weighing only four pounds. Following the birth, Donna faced her own health battle with diabetes, high blood pressure, and severe fatigue, making it challenging to care for her newborn.
Looking for solutions, Schwenk stumbled upon a health book featuring kefir, a fermented milk drink rich in beneficial bacteria. Intrigued, she began adding it to Holli’s bottles. Within a month, Holli gained four pounds, and Schwenk decided to try it herself. In just 12 weeks, her blood sugar and blood pressure normalized, and she felt rejuvenated for the first time in years.
Convinced of fermented foods’ benefits, Schwenk authored “Cultured Food for Life,” attributing both hers and her baby’s health improvements to the gut-friendly bacteria in fermented items like kefir. Research suggests that these foods not only aid digestion but also enhance immunity, weight metabolism, and even mood. Schwenk was recently featured in a PBS special exploring the health impacts of consuming more fermented foods like yogurt, sauerkraut, and soybeans. Indeed, fermented foods are now being touted as a significant food trend for the future.
In “The Art of Fermentation,” healthy eating advocate Michael Pollan shares his enthusiasm for making fermented foods at home, reinforcing the growing interest in this practice. Kimberly Snyder, a nutritionist with celebrity clients, recommends eating fermented vegetables daily, noting improvements in weight, skin, and energy levels as gut bacteria balance is restored.
The gut is increasingly seen as central to health. Clinical nutritionist Kathie Swift emphasizes starting with gut health, as it affects vitamin absorption and the body’s overall function. Experiments have shown that altering gut bacteria can affect weight and mood, underscoring its importance.
As we age, bad bacteria tend to dominate due to declining stomach acid, which is essential for growing good bacteria. A diet high in sugar, stress, and some medications can worsen this imbalance, potentially leading to health issues from food intolerances to autoimmune diseases. However, introducing a variety of fermented foods can help rebalance gut bacteria.
Instead of relying on sugary probiotic drinks, it’s advised to consume different fermented foods, each providing unique strains of good bacteria. Fermented foods have been an integral part of diets worldwide for centuries, and making your own is easier than you think.
It’s important to be mindful of moderation with fermented foods. Starting slowly is key, as introducing too much can lead to temporary digestive discomfort. Look for unpasteurized options with live cultures, typically found in the refrigerated section of health food stores.
Experiment with making your own fermented foods, and be sure to include prebiotics in your diet to help good bacteria flourish. Fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha offer a range of benefits and can be a delicious addition to a balanced diet. Begin with small amounts and gradually incorporate variety to support a healthy gut.