Fermented foods are having a moment. From tangy kimchi to creamy kefir, these culinary creations boast a wealth of health benefits, thanks to their probiotic content. Probiotics are live bacteria that contribute to a healthy gut microbiome, aiding digestion, boosting immunity, and even potentially influencing mood.
However, the world of fermentation is vast and complex. While many fermented foods are champions for your gut, a few can wreak havoc on your digestive system. So, before you dive headfirst into that jar of funky fermented natto, let's explore the fermented foes you might want to avoid, or at least consume with caution.
Over-Fermented Foods
Over-fermentation occurs when the good bacteria have consumed all the readily available sugars and start breaking down other components of the food.
According to a study published in the Journal of Veterinary Research, over-fermentation of food can result in the production of histamine, tyramine, and other biogenic amines.
These amines can trigger headaches, heartburn, nausea, and other unpleasant digestive issues in some people, especially those sensitive to histamine. While not inherently dangerous, over-fermented foods can leave you feeling less than bubbly.
Here’s how you can know that food has been over-fermented:
- Trust your nose: Over-fermented products often have a strong, pungent odour that's unpleasant even for seasoned fermented food fans.
- Look for freshness: Opt for products with clear production dates and consume them within a reasonable timeframe.
- Start slow: If you're new to fermented foods, introduce them gradually to allow your gut bacteria to adjust.
Fermented Soy with Mould Issues
Soybeans are a popular base for many fermented foods, including tempeh, natto, and some miso pastes. While fermentation generally improves the digestibility of soy, contamination with mould can be a concern.
According to the World Health Organisation, mould can produce mycotoxins, which are harmful substances that can cause digestive upset, nausea, and even more serious health problems in high doses.
To avoid consuming fermented foods with mould, look for companies with high quality control standards and discard any fermented soy product with visible mould growth.
Also Read: Fermented Foods That Can Help Men Boost Their Gut Health
Fermented Dairy with High Histamine
Fermented dairy products like cheese, yoghurt, and kefir are generally gut-friendly thanks to their probiotic content. However, for some individuals, especially those with histamine intolerance, these foods can be problematic.
The fermentation process naturally increases histamine levels in dairy products. Additionally, some cheeses, particularly aged varieties, can contain even higher amounts of histamine due to further breakdown of amino acids during the ageing process.
To avoid fermented foods high in histamines, opt for plain yoghurt, kefir, and fresh cheeses like ricotta or mozzarella, start with small portions and monitor your body's response, and explore fermented vegetables or other gut-friendly options if dairy is a concern.
Kombucha with Excessive Sugar and Artificial Ingredients
Kombucha, the effervescent tea drink, has become a popular health beverage. However, some commercially available kombucha brands can be loaded with added sugar and artificial flavours. Excessive sugar intake can disrupt your gut microbiome and negate any potential benefits of the probiotics.
Artificial sweeteners like sorbitol and xylitol can also cause digestive issues in some people, leading to bloating, gas, and diarrhoea, according to a study by researchers from the University of Granada.
Also Read: Fermented Foods May Improve Digestive Health But It Isn't For Everyone; Who Should Avoid It
While fermented foods are widely celebrated for their gut health benefits, some varieties can actually cause digestive upset. Be mindful of over-fermentation, mouldy soy products, high-histamine dairy, and sugary kombucha to keep your gut happy.