What Happens to Your Body When You Eat More Fermented Foods

Fermented foods like kefir, kimchi, and sauerkraut are known for their gut health benefits, but may also have positive effects throughout your body. However, eating too many fermented foods can cause side effects, especially if your GI tract is sensitive.

1. Improved Digestion

The most discussed benefit of fermented foods is how probiotics support gut health by balancing your GI tract microbiome. If your gut microbiome isn’t in sync, it may lead to gastrointestinal symptoms associated with conditions like small intestine bacterial overgrowth (SIBO) and irritable bowel syndrome (IBS).

While probiotic-rich foods can help alleviate these symptoms, some people may find that fermented foods worsen their GI issues and might need to limit or avoid them.

‌2. May Help Weight Management

Some research indicates that people of different weights may have distinct gut bacteria. Although further studies are needed, diets containing fermented foods may help people manage their weight.

3. Boosted Nutrient Absorption

Fermentation breaks down compounds in foods, potentially improving your body’s absorption of key nutrients, such as iron. It also breaks down starches and sugars, making certain foods easier to digest. For instance, if you’re lactose intolerant, fermented milk products like kefir or yogurt may be easier to enjoy due to their lower lactose content.

4. Strengthened Immunity

Studies suggest that fermented foods may have some antioxidant, anti-inflammatory, and possibly even antimicrobial powers that help your body fend off infections and recover when you get sick.

5. Supported Heart Health

Some research suggests that probiotics in fermented foods might benefit your cardiovascular system. A lot of these foods are also rich sources of fiber, which can help with blood pressure and cholesterol levels. Fiber is a prebiotic for the bacteria in your gut. Bacteria feed on fiber and produce chemicals, which might help explain some of these heart health benefits.

6. Boosted Mood

The gut-brain connection is one of the most fascinating topics in health research. While more research is needed to support the idea, studies have looked into whether fermented foods could help people with symptoms of anxiety and depression or if probiotics can improve mood or help people cope with stress.

Potential Downsides of Eating Fermented Foods

Eating fermented foods can also have some downsides, so it’s important to be aware of them before adding them to your diet. The potential risks include: 

• GI discomfort: While probiotics generally benefit gut health, some people experience side effects like gas and bloating, especially right after they start eating more fermented foods or increase their intake. Plus, some fermented foods can be high in fiber, which can aggravate GI symptoms.
• ‌Too much sodium: The fermentation process often requires quite a bit of salt, so fermented foods may not be the best choice for people trying to limit their sodium intake, such as those managing high blood pressure.
• Histamine sensitivity: Most fermented foods contain histamines, so individuals sensitive to histamines or amines might need to avoid them.
• Risk of food poisoning: Home-fermented products can become contaminated if not handled or stored correctly. Proper fermentation produces natural preservatives, but improperly prepared foods carry a risk of food poisoning.
• Possible alcohol content: Fermentation produces a small amount of alcohol. While generally minimal, people strictly avoiding alcohol may prefer to skip fermented foods.

Most Popular Fermented Foods 

If you want to try adding more fermented foods to your diet, you’ve got plenty to choose from.

• Sauerkraut: This favorite side dish is made with fermented cabbage, so it also has nutrients like fiber and vitamin C.
• Kefir or yogurt with live cultures: Plain, unsweetened yogurts with “live cultures” offer calcium and probiotics. Kefir, fermented milk, offers similar benefits and is like a “drinkable” yogurt you can take on the go.
• Kimchi: This traditional dish made with spices and fermented veggies is a staple in Korean cuisine and is packed with vitamins, fiber, and antioxidants.
• Tempeh: Fermented soy is a versatile meat alternative that has key vitamins and minerals like iron and magnesium, as well as plant-based protein.
• Miso: This fermented soybean dish uses spices and a type of mold called Aspergillus oryzae (koji) that gives it a unique umami flavor. It’s packed with nutrition, including vitamin K and choline. 
• Kombucha: This fermented tea is low-calorie and low-sugar, and has some key B vitamins like niacin and thiamin. Some versions have caffeine if you need a pick-me-up.
• ‌Natto: This traditional Japanese dish is made with fermented soybeans that are boiled and pulled into a distinct, stringy texture. It packs in a ton of nutrients, from copper and manganese to selenium and zinc. It’s also packed with proteins.