Fermented foods, such as sauerkraut, kimchi, and kefir, have become quite popular, but do they really boost your health? Here’s a look at one woman’s journey and the growing interest in fermented foods.
Thirteen years ago, Donna Schwenk, who was 41 and pregnant with her third child, faced a health crisis. She developed preeclampsia, which caused liver issues and led to her baby, Holli, being delivered almost two months early. After the birth, Schwenk experienced severe fatigue, diabetes, and high blood pressure. Barely able to care for her newborn, she searched for answers.
Schwenk stumbled upon a book discussing kefir, a fermented milk drink rich in beneficial bacteria. Desperate for a solution, she started adding kefir to Holli’s bottles. Within a month, Holli gained weight, and after 12 weeks, Schwenk’s own health significantly improved. She attributed these changes to kefir and other fermented foods rich in good bacteria.
Schwenk’s experience led her to write “Cultured Food for Life,” and she firmly believes that fermented foods can impact not just digestion, but also immunity, weight, and mood. She was featured in a PBS special exploring the benefits of fermented foods, which have also been recognized by the New York Times as a significant future food trend.
Experts like nutritionist Kimberly Snyder recommend eating fermented vegetables every day, citing benefits like weight loss, improved skin, and enhanced energy. The gut is increasingly seen as a critical hub for overall health. Clinical nutritionist Kathie Swift emphasizes the importance of gut health, noting its role in digestion, vitamin absorption, and immunity.
Research has shown that gut bacteria can influence weight and mental health. For example, scientists found that transferring gut bacteria from lean to obese mice resulted in weight loss. Additionally, gut health is linked to the production of mood-regulating chemicals like serotonin.
There are approximately 100 trillion bacteria in your gut, and maintaining a balance between good and bad bacteria is crucial. Factors like diet, stress, and medications can disrupt this balance. Registered nutritional therapist Daniel O’Shaughnessy explains that imbalances in gut bacteria can lead to various health issues, including food intolerances, fatigue, and skin disorders.
While some might opt for probiotic drinks, O’Shaughnessy notes that these often contain high sugar and transient bacteria that don’t remain in the gut. Instead, he recommends a variety of fermented foods for their diverse bacteria strains. Fermented foods like kefir, sauerkraut, and kombucha each provide different benefits, making a mixed diet ideal.
Though probiotics pills are available, they’re not as effective as fermented foods. Some pills may even contain harmful bacteria. Additionally, the concept of fermenting foods is an age-old practice found in many cultures worldwide. These foods were traditionally used for their digestive benefits.
Foods like kimchi from Korea, sauerkraut from Germany, and miso from Japan are all part of this rich tradition. Japan, known for its high life expectancy, often includes fermented foods in its diet.
However, moderation is key when it comes to fermented foods. Starting with small portions can help avoid digestive discomfort. Look for products labeled as raw or containing live cultures to ensure you’re getting the real benefits.
Making your own fermented foods is also a simple option. For example, kefir can be made by adding a starter culture to milk, and sauerkraut can be made by fermenting cabbage with sea salt. There are many creative ways to incorporate these foods into your diet.
In summary, adding fermented foods to your diet can be beneficial, but it’s important to start slow and aim for variety. Your gut health can greatly influence your overall wellbeing, and fermented foods offer a natural way to nurture it.