Fermented foods are everywhere these days, but can eating things like sauerkraut, kimchi, and kefir actually make you healthier? Let’s find out.
Thirteen years ago, Donna Schwenk was 41 and pregnant with her third child when she developed preeclampsia, a serious condition causing her liver to start failing. Her baby, Holli, had to be delivered by C-section almost seven and a half weeks early, weighing just four pounds. Schwenk herself faced diabetes, high blood pressure, and severe fatigue, making it hard for her to even get off the sofa, let alone care for her newborn.
Determined to get better for her tiny baby, Schwenk sought help and came across a book about the health benefits of kefir, a fermented milk drink rich in good bacteria. Encouraged by the glowing recommendation of a shop assistant, she began adding kefir to Holli’s bottles. Within a month, Holli gained four pounds, and Schwenk’s own health also improved remarkably within 12 weeks. Her blood sugar and blood pressure normalized, and she felt a joy and wellness she hadn’t experienced in years.
Schwenk wrote “Cultured Food for Life” and believes strongly that her and her baby’s recovery was thanks to the beneficial bacteria in fermented foods. According to growing research, such foods don’t just aid digestion but also boost immunity, weight metabolism, and even mood. Schwenk’s views are echoed in the PBS Special “Health Breakthroughs,” which explores the health benefits of fermented foods like kefir, yogurt, and sauerkraut.
Fermented foods are becoming extremely popular. Michael Pollan, in his book “The Art of Fermentation,” discusses his enthusiasm for DIY food fermentation, noting how fermented foods now fill his kitchen. On the other coast, LA nutritionist Kimberly Snyder often advises her celebrity clients like Drew Barrymore and Hilary Duff to include fermented vegetables in their diets daily. According to Snyder, restoring the balance of good bacteria can help you shed excess weight, improve your skin, and boost your energy levels.
Health experts, including clinical nutritionist Kathie Swift, emphasize the importance of gut health. Swift explains that a healthy gut is key to overall well-being, aiding in the digestion and absorption of vitamins. She mentions that an imbalance in gut bacteria can cause various health issues, from food intolerances and fatigue to autoimmune diseases and skin disorders.
Backed by recent studies, it’s clear that gut bacteria play a vital role in health. Research has shown that gut bacteria can impact weight and mood, with scientists demonstrating that transferring the gut bacteria of lean mice into obese mice caused the latter to lose weight. Similarly, transferring gut bacteria from calm to anxious mice made the anxious mice more relaxed.
Our guts host around 100 trillion bacteria, both good and bad. As we age, bad bacteria can increase due to factors like diets high in sugar and caffeine, stress, antibiotics, and other medications, disrupting this balance. This imbalance might not show immediate symptoms but can cause long-term health issues.
While sugary drinks claiming to contain good bacteria are available, experts like Daniel O’Shaughnessy suggest consuming a variety of fermented foods instead. These foods contain diverse strains of good bacteria essential for health. For example, kefir has different bacteria from sauerkraut and kombucha. O’Shaughnessy recommends starting with small amounts of fermented foods and gradually increasing intake to avoid digestive discomfort as your body adjusts.
Though fermenting foods might seem trendy now, this practice has been around for ages. Traditional diets worldwide have long included fermented foods for their health benefits and because fermentation was an early method of preservation. Foods like Korea’s kimchi, Germany’s sauerkraut, and Japan’s various fermented dishes, such as miso soup and natto, have been dietary staples for centuries.
To include fermented foods in your diet, start with small amounts. You might try kefir or yogurt at breakfast, miso soup, or sauerkraut with other meals. Ensure any store-bought fermented foods contain live cultures by checking labels.
Making fermented foods at home is also an option. It’s as simple as using a jar, some vegetables, and salt. Starting with foods you like and gradually adding more variety can help maintain a healthy gut flora.
Fermented foods enhance the presence of good bacteria, known as probiotics, which thrive on prebiotic foods like onions, garlic, artichokes, oats, and lentils. Reducing sugar intake also helps since it feeds harmful bacteria.
Various fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha offer unique health benefits. Each can be made at home or purchased from health food stores. Adding these foods to your diet, even in small amounts, can contribute significantly to your health.
In conclusion, while the renewed interest in fermented foods seems fashionable, their benefits have been recognized for centuries. By incorporating these nutritious foods into your daily diet, you can improve your gut health and overall well-being.