If you suspect that fermented foods are doing more harm than good for your body, keep tabs on the following side effects the next time you eat them.
1. Gas and Bloating
Brown notes that fermented foods may produce gas while you’re digesting them. A little flatulence may not be a major warning sign — unless it leads to bloating and discomfort.
2. Stomach Pain and Cramping
Some fermented foods, like sauerkraut, can cause indigestion, stomach pain, and cramping. If certain fermented foods worsen your indigestion symptoms, it’s best to limit the amount you eat, or at least avoid eating them on an empty stomach, says Brown.
3. Diarrhea
The good bacteria (aka probiotics) in some fermented foods can help alleviate diarrhea. However, for some people, it can have the opposite effect. That’s because “the beneficial bacteria in these foods can alter the balance of microorganisms in the digestive system and lead to changes in bowel movements,” says Brown.
4. Food Intolerance or Allergies
If your skin starts to itch or develop a rash after eating fermented foods along with other GI symptoms, “this can be a sign of histamine intolerance or an allergy,” says Brown. In this case, it’s best to visit an allergist to confirm a proper diagnosis.
Bottom line: Brown recommends that people eat more fermented foods if they don’t bother them.
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