For a long time, fermented foods have been enjoyed by people from different cultures. They are made through a fermentation process, which involves friendly bacteria and yeast breaking down sugars and starches in the food, creating new flavours, textures, and beneficial nutrients. This process is also known as controlled microbial growth, which actually makes the food better for you. Some of the most common and popular fermented foods include yoghurt, kimchi, sauerkraut, kefir, tempeh, and kombucha. However, while these foods are packed with probiotics and provide various digestive benefits, not everyone can have them to their liking.
In an interaction with the OnlyMyHealth team, Dr Pavan Dhoble, Junior Consultant - Gastroenterology, P. D. Hinduja Hospital and MRC, Mahim, not only shares the benefits of eating fermented foods but also sheds light on why some people should avoid them. Here’s all you need to know.
Also Read: Kimchi, The Popular Korean Food Is A Must-Have, Read Its Benefits
Benefits Of Fermented Foods
Fermentation adds a lot of value to foods and provides people with several health benefits. These include:
Improved gut health
Dr Dhoble says, “Fermented foods are rich in probiotics, which are beneficial bacteria that help maintain a healthy balance in the gut microbiome.”
He adds, “A healthy gut microbiome is associated with improved digestion, nutrient absorption, and immune function.”
Some fermented foods, like yoghurt and kefir, contain enzymes that can aid in the digestion of lactose, potentially reducing symptoms of lactose intolerance.
Enhanced nutrient absorption
The fermentation process can increase the bioavailability of nutrients in foods. Bioavailability refers to the measure of nutrients that can be absorbed and utilised by the body. Nutrient absorption is essential for energy production, growth, and cellular maintenance.
Improved immune function
The probiotics found in fermented foods can help regulate the immune system and reduce inflammation in the gut, potentially enhancing overall immune function, according to Dr Dhoble.
Who Should Avoid Eating Fermented Items?
Though fermented foods provide several benefits, certain groups of people may have to avoid their intake. They include:
Individuals with histamine intolerance: According to Dr Dhoble, fermented foods, particularly aged or fermented products like cheese and sauerkraut, can contain high levels of histamine, which may exacerbate symptoms in people with histamine intolerance. Histamine is a chemical found in some of the body's cells that triggers allergy symptoms such as sneezing or a runny nose.
People with Small Intestinal Bacterial Overgrowth (SIBO): SIBO is a condition that occurs due to abnormal bacterial growth in the small intestine. Dr Dhoble suggests that consuming fermented foods high in fermentable carbohydrates, such as certain types of fibre found in sauerkraut or kombucha, may exacerbate symptoms in individuals with SIBO. Common symptoms include bloating, gas, and abdominal discomfort.
Those with severe gastrointestinal issues: Some individuals with conditions like Crohn's disease, ulcerative colitis, or Irritable Bowel Syndrome (IBS) may experience worsened symptoms after consuming fermented foods, as per the expert.
“While some people with these conditions may benefit from probiotics, others may find that fermented foods exacerbate their symptoms,” he says.
Also Read: Morning Or Night? Expert Explains The Best Way To Take Probiotics
Side Effects Of Eating Too Much Fermented Food
Regardless of whether or not you’re intolerant of fermented foods, eating excessive amounts can lead to digestive distress and other health issues. Dr Dhoble shares the common side effects of consuming too many fermented foods:
- Digestive issues such as bloating, gas, abdominal discomfort, and diarrhoea, particularly in individuals with sensitive stomachs or certain gastrointestinal conditions
- Unintentional but excessive salt intake from fermented products contributes to high blood pressure
- Increased risk of bacterial overgrowth
- Increased risk of dental problems, like dental decay and cavities, particularly from those containing sugar
Conclusion
While eating fermented foods can benefit your health, it is important to consume them in moderation as part of a balanced diet. In addition, individuals with specific health concerns or sensitivities should consult with a healthcare professional before incorporating fermented foods into their diet.