3 Types of People Who Should Avoid Fermented Foods (And Why)

Fermented foods have gained a reputation as gut-health superheroes, but the truth is, they aren’t beneficial for everyone. If you’ve jumped on the fermented foods bandwagon—think sauerkraut, kimchi, kefir, or sourdough bread—and found that your bloating or stomach discomfort has only gotten worse, you might be one of the people who should steer clear of these foods.

Here are three types of individuals who may want to reduce or avoid fermented foods altogether:

1. Individuals Prone to Bloating

While fermented foods are packed with probiotics—living bacteria that can benefit your health—they aren’t always a good fit for everyone, especially if you’re already dealing with bloating. Popular fermented foods like natto, miso, kombucha, and kefir introduce a significant amount of good bacteria into your gut.

These beneficial bacteria often wage war against the harmful bacteria and fungi lurking in your digestive system. But as these bad bacteria die off, they release excess gas, leading to even more bloating. Although this process is ultimately beneficial, it can feel like a nightmare for those already struggling with bloating.

Instead of fermented foods, consider trying our famous “carrot salad” recipe to naturally alleviate bloating. Small lifestyle tweaks—like ditching chewing gum, avoiding sugar alcohols, and wearing loose clothing—can also make a big difference.

2. People with Histamine Intolerance

Histamine is a naturally occurring compound in our bodies and is also found in many fermented foods. For most people, enzymes efficiently break down histamine, but those with histamine intolerance lack sufficient enzymes to do so. This can lead to unpleasant symptoms like diarrhea, abdominal pain, itching, or even a drop in blood pressure.

If you suspect you’re histamine intolerant, it’s wise to swap out fermented foods for their non-fermented counterparts. For example, instead of reaching for kimchi, try opting for plain, cooked cabbage. This can help you enjoy the health benefits of these foods without the adverse effects.

3. People with a Compromised Immune System

While fermented foods are generally safe, they can pose a risk to those with weakened immune systems. Individuals undergoing chemotherapy or taking immune-suppressing medications are especially vulnerable to food-borne illnesses.

Fermented foods are teeming with bacteria, and although most are beneficial, there’s a higher chance of harmful bacteria contaminating the food during fermentation. In rare cases, this has led to serious infections in the gut, blood, brain, and sinuses for those with compromised immune systems.

If your immune system is compromised, it’s best to avoid fermented foods for now and consult with your healthcare provider for personalized advice.