Is It Possible To Eat Too Much Fermented Foods?

In many cultures around the world fermented foods and drinks are nothing new.

The Japanese regularly eat miso, pickled vegetables and natto (fermented soybeans). Kimchi and cheonggukjang (fermented soybean paste) are traditional Korean foods. Sauerkraut and kefir are consumed throughout Eastern Europe, douchi (fermented salted black soy beans) used in Chinese cooking.

One of the main reasons people reach for fermented foods and drinks is better digestive health, because they’re packed with gut-loving prebiotics and probiotics.

But in some cases, they can trigger digestive discomfort such as bloating, burping and gas. So, what gives? Is it a case of people overdoing these foods, or are some people more sensitive to them?

Mild digestive disturbance is actually normal when consuming fermented foods. The prebiotics they contain provide fuel for our gut bacteria, but when those bacteria feed, they tend to ferment creating gas. Gas stretches the colon and its nerve endings, but in some people, those nerve endings are hypersensitive (aka visceral hypersensitivity) and will send messages of pain, bloating and discomfort.

In contrast, people without visceral hypersensitivity might not get any gut symptoms after their kimchi fix, or they may simply notice they feel a tad gassy, and get on with their day, no biggie!

While irritable bowel syndrome goes hand in hand with visceral hypersensitivity. There are other underlying food chemical intolerances that can be at play.

For example, some people are sensitive to amines such as tyramine which is produced in the fermentation process while others might react to the histamine that’s present in fermented foods as well. In both cases symptoms can range from digestive upset to headaches, congestion, hives, rashes and lethargy.

An intolerance to FODMAP’s (short-chain carbohydrates that aren’t absorbed properly in the gut) can also be another factor in someone reacting to fermented foods.

Whether you have an underlying digestive issue or not, the tolerance for fermented foods will vary because we are all unique and so are our guts!