Fermented foods like sauerkraut, kimchi, and kefir are popping up everywhere. But do they really improve your health? Editor Anna Magee takes a closer look.
Thirteen years ago, Donna Schwenk, pregnant with her third child at age 41, developed preeclampsia. Her liver began to shut down, leading to an emergency C-section to deliver her baby, Holli, seven and a half weeks early. Holli weighed just four pounds. Following the birth, Schwenk struggled with diabetes, high blood pressure, and extreme fatigue, making it difficult to care for her newborn.
In her search for better health, Schwenk discovered kefir, a fermented milk drink rich in beneficial bacteria. She came across the book “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates in a health food store. After learning about kefir’s benefits, she added it to Holli’s bottles. Within a month, Holli had gained four pounds. Schwenk also started drinking kefir, and within 12 weeks, her blood sugar and blood pressure normalized. She began feeling healthy for the first time in years.
Schwenk, who authored “Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness,” believes fermented foods like kefir contributed to her and her baby’s improved health. Fermented foods may enhance digestion, immunity, weight metabolism, and even mood.
Schwenk is part of a PBS Special called “Health Breakthroughs” that explores the benefits of fermented foods such as kefir, yogurt, and vegetables like sauerkraut and soybeans. The popularity of these foods is growing, with The New York Times highlighting them as a major food trend.
Healthy eating advocate Michael Pollan, in his book “The Art of Fermentation,” shares his enthusiasm for home fermenting, noting its impact on his own kitchen. Similarly, LA nutritionist Kimberly Snyder, who works with celebrities like Drew Barrymore, encourages her clients to eat fermented vegetables daily for better digestion, weight loss, and enhanced energy.
Research is increasingly highlighting the gut’s role in overall health. Clinical nutritionist Kathie Swift states the gut is key to health. According to Swift, gut health affects digestion and nutrient absorption, and imbalances can lead to various health issues. Restoring gut health can alleviate symptoms like food intolerances and skin disorders.
Scientists have linked gut bacteria to weight and mood. Studies show that altering gut bacteria in mice can result in weight loss and reduced anxiety. Our guts are home to trillions of bacteria, and maintaining a balance is crucial for health. Diets high in sugar, stress, and medications can disrupt this balance.
Fermented foods are rich in good bacteria that help maintain this balance. Registered nutritional therapist Daniel O’Shaughnessy emphasizes the importance of variety and moderation in consuming these foods. He advises starting with small amounts and gradually increasing intake.
Although probiotics from supermarkets may seem convenient, O’Shaughnessy warns that they may not contain the right bacteria types to establish in the gut. Homemade or naturally fermented foods offer a broader range of beneficial bacteria.
Fermentation has been a traditional practice worldwide. Before refrigeration, fermenting was essential for preserving food. Cultures like Korea, Germany, France, and Japan have long included fermented foods in their diets. These foods are believed to aid digestion and boost health due to their high natural acid content.
Incorporating fermented foods like kimchi, sauerkraut, miso, and kefir into your diet can improve health, but it’s best to do so gradually. Start with small amounts and look for raw, live cultures in products to ensure they contain the beneficial bacteria.
DIY fermentation is simple and can be done with a jar and some salt. Foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha are all easy to make at home. Including a variety of these foods in your diet can help support a healthy gut and overall well-being.