Fermented foods are absolutely everywhere nowadays, but do foods like sauerkraut, kimchi, and kefir actually improve your health? Let’s dive in to see what’s true.

Thirteen years ago, Donna Schwenk was 41 and expecting her third child. She developed preeclampsia, which caused her liver to deteriorate, forcing an early delivery. Her baby, Holli, was born seven and a half weeks premature, weighing just four pounds. Schwenk herself faced diabetes, high blood pressure, and extreme fatigue, making it hard for her to care for her newborn. Determined to get better, she sought solutions to help her daughter thrive.

While exploring a health food store, Schwenk found a book about kefir, a fermented milk drink rich in beneficial bacteria. Encouraged by a store assistant’s recommendation, she began learning about kefir and started adding it to Holli’s bottles. Remarkably, Holli gained four pounds within a month.

Schwenk also started consuming kefir, and in 12 weeks, her own blood sugar and pressure normalized. She felt healthier and more joyful than she had in years. This prompted Schwenk to write her own book on the benefits of probiotic foods, convinced that these fermented foods were crucial to their recovery.

In the U.S., Schwenk is featured in a PBS Special called “Health Breakthroughs,” which explores the health impacts of fermented foods like kefir, yogurt, and fermented vegetables, including sauerkraut and soybeans. This trend is gaining traction, with fermented foods becoming popular for their potential health benefits, including improving digestion, immunity, metabolism, and even mood.

The idea of gut health being central to overall well-being is growing. According to Kathie Swift, a clinical nutritionist, focusing on gut health can impact various health issues, as the balance of gut bacteria affects not just digestion but also vitamin absorption. Past research has shown that replacing gut bacteria in animals can affect weight and behavior, which suggests the powerful role bacteria play.

There are an estimated 100 trillion bacteria in your gut, with a crucial balance needed between good and bad bacteria. Factors such as age, diet, stress, and medications can disrupt this balance, leading to health issues. Fermented foods are recommended to restore the balance, as they introduce beneficial bacteria back into the gut.

While consuming supermarket probiotic drinks may seem convenient, they often contain too much sugar and transient bacteria that don’t colonize the gut effectively. Instead, a variety of fermented foods should be included in your diet, as they offer a range of different beneficial bacteria necessary for good health.

Pills claiming to provide probiotics might not be as effective or could even contain undesirable bacteria. Furthermore, making your own fermented foods isn’t as complicated as it sounds, and the benefits far outweigh the effort involved. From sauerkraut to kombucha, numerous fermented foods are available to incorporate into your diet.

Historically, fermentation has been a method to preserve food and enhance nutrient absorption. Many traditional diets around the world include fermented foods for their digestive and health benefits. For example, Japan boasts a long life expectancy partly due to its consumption of fermented foods.

The key to incorporating fermented foods is moderation and variety. Start with small portions and introduce a range of items to your diet gradually. Be mindful of starting slowly, as your gut needs time to adjust to the new bacteria. Labels should indicate raw and live cultures, which ensure active beneficial bacteria.

With fermented foods becoming more popular, investing in them could significantly impact your health. They are a natural way to improve gut health and, in turn, may positively affect your overall well-being.