By fitlifemonthly 
Fermented foods seem to be everywhere these days, but do goodies like sauerkraut, kimchi, and kefir really have health benefits?
Back in the day, Donna Schwenk discovered their potential benefits firsthand. When she was 41 and pregnant with her third child, she faced serious health issues, including preeclampsia. Her daughter had to be delivered early, weighing just four pounds. Schwenk herself was struggling with diabetes, high blood pressure, and exhaustion. Desperate for solutions, she began researching and found kefir—a fermented milk drink rich in beneficial bacteria.
Intrigued by its potential, Schwenk started adding kefir to her and her newborn’s diet. In just a month, her baby gained significant weight, and within three months, Schwenk’s own health improved dramatically, with her blood pressure and sugar levels normalizing. This led her to advocate for fermented foods through her own book, emphasizing their positive impact on gut health.
Fermented foods, which are full of beneficial bacteria, are being recognized for not just aiding digestion but also enhancing immunity, regulating weight, and even improving mood. This belief is supported by research highlighting the health benefits of foods like kefir, yogurt, and other fermented vegetables. Such foods have been spotlighted as upcoming food trends and are lauded by people like Michael Pollan, who have embraced food fermentation for health improvements.
Nutritionists echo this sentiment, recommending fermented vegetables for everyday diets to boost good bacteria balance in the gut. This, in turn, can help with weight management, improve skin, and increase energy levels.
Recent research places the gut at the center of overall health and well-being. Clinical nutritionist Kathie Swift points out that gut health impacts more than just digestion; it affects the body’s ability to absorb nutrients, and imbalances can result in a variety of health issues. Researchers have even linked gut bacteria to weight loss and mental health improvements in different studies.
We host about 100 trillion bacteria in our gut, both helpful and harmful. As we age, the proportion of bad bacteria tends to increase, influenced by diet, stress, and medications. Problems arise when bad bacteria outweigh the good, potentially leading to conditions like fatigue, autoimmune diseases, and skin disorders. Nutritionist Daniel O’Shaughnessy highlights the importance of replenishing our gut with good bacteria to alleviate these symptoms.
Marketed probiotic drinks often don’t provide long-lasting benefits since they typically contain transient bacteria and high sugar levels. Instead, consuming a variety of fermented foods can introduce diverse beneficial bacterial strains for better health. Fermented foods like kefir and sauerkraut each offer different bacteria, making it beneficial to include multiple types in your diet.
Fermenting foods has ancient roots in various cultures, chosen for both preservation and health benefits. From Korea’s kimchi to Germany’s sauerkraut and Japan’s miso, these foods have historically been integral to healthy eating. In Japan, for instance, fermented foods are a staple, contributing to the country’s long life expectancy.
However, experts caution against overconsumption, recommending moderation and variety. Introducing fermented foods slowly can help prevent gastrointestinal issues.
Making your own fermented foods can be simple, using just a jar and some salt for homemade variations. For store-bought options, look for products with live cultures—often found in the refrigerated section of health stores.
Consider starting with small amounts of a fermented food that you enjoy, gradually incorporating more over time. Also, complement them with foods that encourage the growth of good bacteria, like onions and garlic, while minimizing sugar intake.
By thoughtfully adding fermented foods to your diet, you can tap into their myriad health benefits, contributing to a stronger, more balanced digestive system and overall well-being.