Fermented foods like sauerkraut, kimchi, and kefir are everywhere these days, but do they really benefit your health? Thirteen years ago, Donna Schwenk was struggling with health issues after developing preeclampsia during her third pregnancy, which led to her daughter being born early and underweight. Schwenk herself suffered from diabetes, high blood pressure, and extreme fatigue. Desperate for a solution, she discovered kefir, a fermented milk drink rich in beneficial bacteria, and began adding it to her diet and her baby’s bottles. Remarkably, her daughter gained weight and her own health improved within weeks.
Schwenk’s experience convinced her that fermented foods, which affect gut health, play a vital role in improving digestion, immune function, weight management, and even mood. She’s now part of a PBS Special exploring the health benefits of fermented foods like kefir, yogurt, and fermented vegetables. This trend isn’t unique to her; it’s gaining recognition worldwide.
Michael Pollan, a healthy eating advocate, was inspired to start fermenting foods at home for their health benefits. Meanwhile, nutritionist Kimberly Snyder recommends her clients consume fermented vegetables daily to enhance gut health, skin condition, and energy levels.
Research increasingly highlights the gut as a critical health center. Clinical nutritionist Kathie Swift emphasizes starting with gut health to address various health concerns, from autoimmune diseases to mood disturbances. Gut bacteria influence not only digestion but also vitamin absorption and immune function. They even play a role in mood regulation through the production of serotonin.
Researchers have linked fermented foods to improvements in mental health. For example, a study replaced the gut bacteria of anxious mice and observed a reduction in anxiety levels. The balance of good versus bad bacteria in our gut is crucial, affected by factors like diet, stress, and medication. Nutritional therapist Daniel O’Shaughnessy explains how an imbalance can lead to numerous health issues, but introducing good bacteria through fermented foods can help restore balance.
While supermarket drinks claiming to contain good bacteria may seem convenient, they often lack the variety and potency of bacteria found in fermented foods. O’Shaughnessy recommends consuming a range of fermented foods to ensure a diverse gut flora. Although probiotic pills are available, some may contain ‘bad’ bacteria, and their origin might surprise you.
Fermenting foods has a long history across cultures worldwide, from Korea’s kimchi to Germany’s sauerkraut. Today, fermentation is being revisited not only for preservation but also for its health benefits. Jill Ciciarelli points out that moderation is key when consuming fermented foods, as overconsumption can lead to digestive discomfort.
Starting with small amounts and gradually increasing intake is advised. When selecting fermented products, look for those with raw, live cultures and avoid items that have been pasteurized.
Fermented foods like kefir, miso, sauerkraut, coconut yogurt, and kombucha are easily available or can be made at home. Adding a variety of these foods to your diet can support gut health and improve overall well-being. While eating fermented foods is beneficial, it’s equally important to include prebiotic foods like onions, garlic, and bananas to nourish the good bacteria.
Though trendy now, fermenting has been a staple in traditional diets for centuries, offering not just preservation but enhanced nutritional benefits.
