By fitlifemonthly 
Fermented foods like sauerkraut, kimchi, and kefir have become incredibly popular, but can they really boost your health? Thirteen years ago, Donna Schwenk, then 41 and pregnant, faced severe health issues, including preeclampsia, which forced the premature delivery of her daughter, Holli. Alongside fatigue, high blood pressure, and diabetes, Schwenk had difficulty caring for her tiny baby. Desperate for solutions, she discovered kefir, a fermented milk drink packed with beneficial bacteria, while browsing a health food store. She began adding kefir to her and her child’s diet, and within weeks, both experienced significant health improvements.
Schwenk, who later authored a book on the benefits of probiotic foods, believes that the uptick in her and her baby’s health was largely due to the influence of these bacteria-rich foods on their digestive systems. Fermented foods do more than just aid digestion—research suggests they may also boost immunity, metabolism, and even mood. Schwenk is part of a PBS Special exploring the role fermented foods like kefir, yogurt, and fermented vegetables may play in health enhancement. This topic has become a trend, with outlets like The New York Times highlighting fermented foods as a future dietary staple.
Health advocate Michael Pollan, in his book, encourages a personal approach to fermenting foods, noting how it has transformed his kitchen into a hub of jars and pots filled with homemade creations. Nutritionist Kimberly Snyder also advises her clients to consume fermented vegetables daily, emphasizing their role in weight management, skin improvement, and energy boosts.
Researchers have increasingly focused on the gut as a core component of overall health. The gut not only aids digestion but also houses a significant portion of our immune system and the ‘second brain,’ where mood-regulating chemicals like serotonin are produced. Studies have even shown that altering gut bacteria can influence weight and anxiety levels, as demonstrated in mice experiments.
The average gut hosts trillions of bacteria, with aging often tipping the balance towards harmful bacteria due to decreased stomach acid. Factors like diet, stress, and medications can further disrupt this balance, leading to health issues ranging from intolerances to skin disorders. To restore gut health, nutritionists recommend introducing a variety of fermented foods rather than relying on sugary commercial drinks with temporary bacteria.
Fermented foods bring different types of bacteria to the table, and maintaining a diverse intake can be more beneficial than relying on probiotic pills, which may contain unverified strains. Homemade fermentation, a practice spanning cultures worldwide, can be empowering and nutritionally beneficial. It allows for better nutrient availability and has traditionally aided digestion.
Many cultures around the world, like Japan with its miso and natto, have long embraced fermented foods, attributing them to healthier, longer lives. However, experts advise moderation and variety when adding fermented foods to your diet. Start with small amounts to avoid digestive discomfort as your body adjusts to the beneficial bacteria.
When buying fermented foods, look for products with raw, live cultures. Avoid long-life, pasteurized items as they lack the beneficial bacteria. It’s also easy to make your own fermented foods at home with simple ingredients. Experimenting with different types of fermentation can provide your gut with a wider array of bacterial strains needed for health.
In addition to fermented foods, incorporating prebiotics—foods that feed good bacteria, like onions or bananas—can further enhance gut health. Back away from too much sugar which feeds harmful bacteria. Whether it’s trying kefir, miso, sauerkraut, or kombucha, think of it as a tasty way to cultivate a healthy microbiome.