Fermented foods like sauerkraut, kimchi, and kefir are becoming quite popular, but can they really boost your health? Let’s look into it.
Over a decade ago, Donna Schwenk struggled with severe health issues after developing preeclampsia during her pregnancy, which led to an early delivery via C-section. She suffered from diabetes, high blood pressure, and extreme fatigue, making it tough to care for her newborn. So, she began searching for ways to improve her health and help her baby thrive.
During a visit to a health food store, Schwenk discovered a book called “The Body Ecology Diet” by Donna Gates, which piqued her interest in kefir, a fermented milk drink rich in beneficial bacteria. She started giving a small amount of kefir to her baby, Holli, and saw significant weight gain in just a month. Schwenk also began incorporating kefir into her diet, and within 12 weeks, her health improved dramatically.
Encouraged by her personal experience, Schwenk authored “Cultured Food for Life,” sharing her belief in the transformative power of fermented foods. Emerging research supports the idea that these foods can aid digestion, improve immunity, manage weight, and even enhance mood.
Schwenk is featured in a PBS special exploring the health benefits of fermented foods like kefir, yogurt, and fermented vegetables. Fermented foods are expected to become a major trend, as highlighted by The New York Times.
Michael Pollan, an advocate for healthy eating, has also embraced DIY food fermentation, noting the variety of fermented foods now occupying his kitchen. Nutritionist Kimberly Snyder recommends fermented vegetables to her clients, citing benefits like improved skin, better energy levels, and weight management.
There’s growing evidence that gut health plays a crucial role in overall health. According to clinical nutritionist Kathie Swift, gut health impacts not just digestion, but also vitamin absorption, immune function, and even mood regulation. Studies have shown that altering gut bacteria in rodents can lead to weight loss and reduced anxiety—the potential implications for humans are vast.
Gut bacteria balance is essential, but factors like age, diet, stress, and medications can disrupt this balance. Nutritionist Daniel O’Shaughnessy explains that an imbalance could lead to various health issues, from intolerances to autoimmune diseases. Eating a variety of fermented foods can help restore the balance by introducing diverse strains of good bacteria.
O’Shaughnessy warns against relying solely on store-bought probiotic drinks, as they often contain high sugar levels and transient bacteria that don’t settle in the gut. Instead, he suggests incorporating different fermented foods into the diet for a wider range of beneficial bacteria.
Fermentation isn’t new; it’s a traditional preservation method practiced globally. Foods like kimchi, sauerkraut, and miso soup are staples in many diets around the world due to their health benefits. Japan’s high life expectancy is partly attributed to their consumption of fermented foods.
However, Jill Ciciarelli advises moderation with fermented foods. A little kefir or yogurt at breakfast, some miso soup, or a small serving of sauerkraut is enough. Starting with small amounts allows the gut to adjust gradually, avoiding potential digestive discomfort.
Look for products with live cultures when buying fermented foods, but DIY can be a fun and easy option too. Incorporating a variety of fermented and prebiotic foods can support a healthier gut microbiome.
Kefir, miso, sauerkraut, coconut yogurt, and kombucha are all great starting points for anyone looking to explore the benefits of fermented foods. These are often available at health food stores and can make a tasty addition to a balanced diet.
