By fitlifemonthly 
Fermented foods are popping up everywhere, and you might wonder if eating things like sauerkraut, kimchi, and kefir can actually boost your health. Thirteen years ago, Donna Schwenk, then 41 and pregnant with her third child, got preeclampsia, causing her liver to struggle. Her baby, Holli, had to be born via C-section over seven weeks early at just four pounds. Schwenk herself dealt with diabetes, high blood pressure, and extreme tiredness, barely able to care for her newborn. Desperate for solutions, she stumbled upon kefir in a health food store after reading about it in the book “The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity.”
Schwenk decided to try kefir, a fermented milk drink with beneficial bacteria, by adding a couple of teaspoons to Holli’s bottles. The baby gained four pounds in a month. Schwenk also started drinking kefir, and within three months, her health improved dramatically, normalizing her blood sugar and blood pressure, and making her feel well for the first time in years. Later, she wrote “Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness,” convinced that fermented foods played a crucial role in their health turnaround.
Fermented foods are getting a lot of attention for more than just their impact on digestion. They may enhance immunity, influence weight management, and even lift mood, according to new research. Schwenk is part of a PBS Special, “Health Breakthroughs,” focused on the positive influence of fermented foods like kefir and others on health, aligning with a trend highlighted by The New York Times. Michael Pollan, in his book, shares his fascination with fermenting foods at home, claiming it’s hugely rewarding.
Kimberly Snyder, a nutritionist working with celebrities, recommends eating fermented veggies daily, citing benefits like weight loss, better skin, and increased energy. The gut is becoming recognized as the center of health, with experts like Kathie Swift focusing on gut health first to tackle a range of issues from digestive problems to mood disorders. Research has shown that gut bacteria can significantly affect health, with studies replacing obese mice’s bacteria with that of lean mice, resulting in weight loss.
Your gut houses trillions of bacteria, which fluctuates with age, diet, and lifestyle factors. It’s crucial to maintain a good balance of bacteria for well-being. Daniel O’Shaughnessy, a nutritional therapist, warns against high-sugar drinks marketed as healthy and instead advises a varied diet of fermented foods for diversified bacterial strains. He explains that different fermented foods, like kefir and sauerkraut, offer distinct beneficial bacteria, making a varied intake ideal.
Probiotics in the form of pills may not be as effective as foods, and sometimes they may contain unwanted strains. Traditional diets worldwide have long included fermentation to preserve foods and enhance nutrient absorption, a trend gaining new popularity. The variety of fermented foods, from kimchi and sauerkraut to less familiar options like natto or amikaze from Japan, highlight their historical and cultural significance.
If you’re new to fermented foods, it’s best to start slow and not overdo it, as too much can upset your stomach. Signs such as abdominal pain and gas are common when adjusting to these foods due to the “battle” between good and bad bacteria. The goal is moderation and variety, eventually including a range of fermented foods for a healthy gut.
Look for labels indicating raw, live cultures, as pasteurization can kill beneficial bacteria. It’s also feasible to make your own fermented foods at home. Eating fermented foods alongside prebiotics, which promote good bacteria, like onions and bananas, while cutting down on sugar, can help maintain a healthy gut. Various easy-to-make or buy fermented products, such as kefir, miso, sauerkraut, and kombucha, are available. For best results, start with small amounts and gradually increase your intake to support gut health and overall wellness.