Fermentation is an age-old method to preserve food and enhance its flavour. From alcohol to yoghurt to Korean kimchi and our very own South Indian dishes like idli and dosa, everything goes through a fermentation process that makes them more digestible and nutritious.
Research suggests that eating fermented foods can aid digestion by boosting the gut microbiome diversity and reducing inflammation. But does that mean you should consume fermented foods daily? To answer this question, the OnlyMyHealth team interacted with Dr Preeti Nagar, Dietician at NIIMS Medical College and Hospital, Noida.
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How Does Fermentation Work?
The fermentation process uses microorganisms like bacteria, yeast, or mould to break down carbohydrates into alcohols, acids, and gases. This changes how the food tastes, smells, and feels and preserves it for a longer period of time. A common example is yoghurt, where bacteria turn milk sugar into lactic acid, which makes the yoghurt thick and tangy.
According to a study published in the journal Microbial Biotechnology, fermented foods contain probiotics that can improve gut health by increasing beneficial bacteria in the gut microbiome. This in turn aids digestion, enhances nutrient absorption, and even supports the immune system. Additionally, they offer increased nutrients and are environmentally sustainable.
Should You Have Fermented Foods Everyday?
“Having fermented foods daily improves intestinal health,” said Dr Nagar, adding that foods like dahi, idli, dosa, and pickles are packed with all the useful probiotics to maintain your digestive health.
According to her, fermented foods help with issues like constipation and also aid problems like bowel irregularity and bloating.
So, the short answer to whether or not you should have fermented foods daily is “yes, you can.” However, there are certain things to consider.
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Why Excess Consumption Of Fermented Foods Should Be Avoided
Eating too much of fermented foods can have side effects, even though they're generally healthy, as per Dr Nagar.
She shared, “Excessive intake of anything is not good. This includes fermented foods. It can cause bloating, gas, or digestive discomfort, especially if your gut isn't able to take more probiotics. Some people might also experience an increased histamine level, which can cause headaches or allergic reactions in individuals.”
“Fermented foods can also be high in sodium, especially pickles and certain types of kimchi, which are not good for blood pressure if consumed more,” the doctor added, emphasising moderation.
Who Should Avoid Fermented Foods?
It is also important to note that not everyone benefits from fermented foods. Those who are histamine intolerant may have adverse reactions since fermented foods are high in histamines. Similarly, people with Irritable Bowel Syndrome (IBS) might find some fermented foods trigger their symptoms, especially if they contain high amounts of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
Moreover, if someone has a weak immune system, it's wise for them to consult healthcare professionals before having any fermented foods, as bacteria lives are not suitable for every individual, Dr Nagar concluded.