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Fermented Foods and Health
Possible Risks of Fermented Foods
For most people, fermented foods are safe and beneficial. However, some may pose risks when consumed in excess or when improperly prepared. Certain fermented foods, particularly cured meats and fermented fish, can produce nitrosamine in the body, which has been linked to cancer. Biogenic amines like histamine and tyramine are naturally produced during fermentation. In more sensitive individuals (for example, those with histamine intolerance) or people taking certain medications, they can cause adverse effects such as headaches, flushing, palpitations, high blood pressure, and pseudo-allergic reactions.
Conclusion
In summary, regularly including fermented foods as part of a varied and balanced diet may support health by helping to optimize the gut microbiota, strengthen immune function, lower inflammation, and contribute to reducing the risk of chronic conditions such as diabetes, cardiovascular disease, and obesity.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.
Sources
Chilton, Burton et Reid (2015) Inclusion of fermented foods in food guides around the world. Nutrients; 7(1): 390–404.
Salminen et al (2021) The International Scientific Association of Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature Reviews Gastroenterology & Hepatology; 18(9): 649–667.
Wastyk et al (2021) Gut-microbiota-targeted diets modulate human immune status. Cell; 184 :4137–4153.
Zhang et al (2020) Fermented dairy foods intake and risk of cardiovascular diseases: A meta-analysis of cohort studies. Crit Rev Food Sci Nutr;60(7):1189-1194.
Zhang et al (2024) Fermented foods and metabolic outcomes in diabetes and prediabetes: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr;64(26):9514-9531.
Jalili, Nazari et Magkos (2023) Fermented Foods in the Management of Obesity: Mechanisms of Action and Future Challenges; Int J Mol Sci;24(3):2665.
Sharma et Lee (2024) Revisiting the potential anti-obesity effects of kimchi and lactic acid bacteria isolated from kimchi: a lustrum of evidence. Journal of Ethnic Foods;11:36.
Fei, Voo et Chen (2020) Bioactive peptides from food fermentation: a comprehensive review of their sources, bioactivities, applications, and future development. Comprehensive Reviews in Food Science and Food Safety; 19(6): 3825–3885.
Leeuwendaal et al (2022) Fermented foods, health and the gut microbiome. Nutrients; 14(7): 1527.
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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