When I first tried fermented miso (versus the off-the-shelf kind), I had a gut wrenching reaction that I would have likened to a mild form of food poisoning or some sort of miso-induced food allergy.
Of course, there was a chance that I had messed up the ferment and was experiencing food poisoning… except I was eating store-bought fermented miso. It looked, smelled and tasted good. It was definitely not food poisoning…
…My body was just reacting to new ferment.
Common side effects of fermented foods.
Trying new fermented foods can introduce a whole new set of probiotic friends to the party in your digestive system. At first they might not all get along and a fight ensues. A few of the unsavoury types end up getting kicked out as the brawny newcomers assert themselves. Then slowly, over time, your digestive system will settle down as everyone finds a new equilibrium.
Some of the common side effects of fermented foods include:
- Gas and bloating
- Nausea and diarrhea
- Dizziness and racing heart
A strong reaction isn’t always a bad thing, especially if you were eating fermented foods to improve your gut health. However, if the reaction seems like an allergy, or exasperates allergy symptoms, then I recommend avoiding that particular type of ferment in the future.
How to prevent side effects
A gut wrenching reaction to a new ferment may actually be good thing! It means that you are slowly bringing the microbiome in your gut back into a healthy balance. This is particularly true if you were eating fermented foods to recover from antibiotics.
Regardless, self-punishment is not the way to introduce new probiotic cultures. Never over do it thinking that you’ll cure yourself quicker. There is no point in suffering if you don’t have to.
Here’s how to prevent possible side effects of fermented foods:
- Ferments that are made with an airborne culture should not cause a large reaction, as they are already in your home. This includes sourdough, ginger bug and vegetable ferments.
- Only try a small amount (1 tbsp) of any fermented cultures that are very new to you. Personally, I reacted to miso and water kefir. However, other more unique fermented cultures include: heritage yogurt strains, milk kefir, kombucha, jun and raw tempeh.
- Continue eating a tablespoon of the new probiotic food everyday for a week so that your body can adjust to the new culture of bacteria and yeasts.
- After a week, feel free to try a small serving. If it doesn’t cause any digestive symptoms then you’re free to eat as much of that fermented food as you want.
Have you had a problem with a particular fermented food? Let me know on my facebook page or in the comments below.
Do you have a nice forseradish recipe made with real horseradish and cream?
I have a recipe for fermented horseradish, which is like a store bought jar of horseradish: https://www.fermentingforfoodies.com/archives/2213
I found that when I first started making my own milk kefir, I was having reactions to it only in the morning. It was taking small amount, about 1-2 tablespoons while I was straining my grains to start another batch. When I added my kefir to my smoothies, I could tolerate larger amounts without side effects. The solution for me was to not take kefir on an empty stomach, and to take it with other foods. I have been making my own kefir for a month now and no longer have side effects. I love it with nothing added to it, it is so tasty and addictive.
I wonder if with time it will help me become tolerant to cheese? I have not been able to eat cheese and other dairy for quite a while, even with Lactaid tablets or tried lactose free cheese and couldn’t tolerate it. I really miss cheese – being able to drink kefir and make crean cheese and butter from it has been a real blessing.
Great!
Danielle; if its milk protein (your reaction to cheese will probaly be worse than to a little milk, and my strongest symptoms were stomache ache and feeling tired), then I have experience with this:) It turned out the problem was leaky gut & candida. So getting lots of probioticss from clutured food is great, because it can get your candida in check. I also cut sugar & fast carbs to stop feeding the candida, and cut wheat to let my intestines heal. You could also add glutamine to help the healing After 3-4 months I could start having small amounts of chese again:)
Please may i know how to make gluten free sourdough using water kefir . Thanking you in anticipation.
I have hashimoto thyroiditis and need to go gluten free.
Hi Pauline, Answered on your other comment. Good luck!
Thankyou for sharing your wealth of knowledge and experience. God bless you and may your health prosper .