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Wednesday, March 22, 2023

Important Side Effects of Fermented Foods

The majority of people have no problem with eating fermented foods, however, that doesn’t mean there are no side effects of fermented foods. Specifically, people with allergies should be extra careful with the amount they eat.

We recommend you make your own fermented food at home to know what exactly in it. Be sure to follow your recipe as it is to not make any mistakes. Watch for the salt levels, temperature and hygiene.

However, if you buy any kind of fermented food from the supermarket; don’t forget to check nutritional values if you are not sure what’s in the jar. That’s because some of them have lots of sugar, salt, and fat. Eating those kinds of fermented foods can do more harm than good.

What are the most common fermented foods? Well, here is the list:

  • Sauerkraut
  • Kimchi
  • Kombucha
  • Tempeh
  • Yogurt
  • Salami
  • Natto
  • Cheese
  • Wine
  • Kefir
  • Miso
  • Olives
  • Sourdough bread
  • Beer

Make sure you eat a balanced diet that includes protein, unprocessed carbs, and healthy fats.

Side Effects of Fermented Foods

Side Effects of Fermented Foods

Let’s look at the side effects of fermented foods one by one:

Bloating and Gas

Fermented foods are rich in probiotics, so, due to that, you can feel bloated and gassy for a while. (1) It happens because your bad gut bacteria need to be out of your body after probiotics have taken care of them. Also, fermented foods that are high in fiber can double these side effects.

Feeling gassy is an awful feeling especially when you’re with people. Just avoid fermented foods when you will socialize afterward.


This side effect can happen with fermented foods such as yogurt and cheese. You may not be lactose intolerant, still too much yogurt or cheese can discomfort your bowels.

Keep your fermented foods consumption at moderate.


Again, high probiotic fermented foods can cause headaches because they have histamine and tyramine. If you have a headache after eating fermented foods; you may be sensitive to histamine and such amines.

Eat a diet that has fewer histamine-rich foods to reduce your headaches and migraines significantly.


In this article, we talked about the side effects of fermented foods. If you are allergic and sensitive; don’t eat too many fermented foods to avoid the side effects we talked about.

Check the articles below for further reading:

21 Super Low Fat High Protein Foods for Weight Loss

11 Nutrient Foods High in Potassium – Thin Line Between Chaos & Order

Best Foods with Probiotics That Will Make You Fantastic

Thank you for reading.

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Important Side Effects of Fermented Foods

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