Fermented foods such as yogurt, kimchi, pickled mustard greens or kombucha are often highly appreciated for containing probiotics that are beneficial for the digestive system. They are considered an important component in a healthy diet because they support balancing the gut microbiome and boosting immunity. However, not everyone tolerates this group of foods well.
According to Dr. Rahul Chirag - a internist at CARE Hospitals (Hyderabad, India), fermented foods are generally beneficial, but the body's response depends on individual tolerability, gut sensitivity and underlying conditions. In some people, consumption can cause discomfort instead of improving digestion.
Fermented foods contain beneficial bacteria that support the balance of the microbiota. However, when the body is not used to a high amount of probiotics or when the diet increases too quickly, the digestive system may react with temporary symptoms such as bloating, abdominal distension or mild abdominal pain. Incorporating too many fermented foods into the diet in a short time can increase the risk of discomfort.
In addition to beneficial bacteria, fermented foods also contain histamine and organic acids. In people sensitive to histamine, these compounds can cause headaches, rash, or nausea. Some cases may feel heavy or increase symptoms of acid reflux after eating.
Symptoms usually appear within hours of eating and may include abdominal pain, bloating, excess gas, nausea, or stomach discomfort. Most symptoms will subside when food is digested. However, if the condition recurs repeatedly, this may be a sign of food intolerance or digestive disorders that need to be assessed.
People with a sensitive digestive system, irritable bowel syndrome, gastroesophageal reflux, or who have never used probiotic-rich foods before are at higher risk of reactions. Portion size is also an important factor. Eating large amounts of fermented food in one meal can increase the likelihood of symptoms.
In most cases, it is not necessary to completely eliminate fermented foods from the diet. Experts recommend starting with small portions, choosing simple fermented products, monitoring the body's reactions and avoiding use on an empty stomach. Increasing consumption should be done gradually so that the digestive system has time to adapt.
Dr. Rahul Chirag said that fermented foods are not harmful to the majority of healthy people but can cause discomfort in people with sensitive digestive systems or poor tolerance. Listening to the body's reactions and consulting experts when necessary will help use this food group safely.
