Fermented foods have been a staple in human diets for thousands of years, offering unique flavours and a range of health benefits. As interest in gut health and overall wellbeing grows, probiotic-rich foods like kefir, kombucha, sauerkraut, and kimchi are gaining more attention for their powerful health-promoting properties.

In this blog, we’ll explore the benefits of these fermented foods and offer some guidance for those with histamine intolerance or Mast Cell Activation Syndrome (MCAS), explaining why it’s important to take a "low and slow" approach when introducing these foods. For those with histamine-related sensitivities, fermented foods can be beneficial in the long term, but building immune tolerance is key.

What Are Fermented Foods?

Fermented foods are produced through controlled microbial growth, which transforms food components and introduces probiotics - beneficial bacteria that promote gut health and offer a range of other benefits. Popular examples include kefir, kombucha, sauerkraut, and kimchi.

The Health Benefits of Fermented Foods

Gut Health and Digestion: Fermented foods are rich in probiotics that help balance the gut microbiome. A healthy gut microbiome is essential for digestion, nutrient absorption, and even mental health. Consuming fermented foods can promote a diverse gut microbiome and alleviate symptoms of digestive issues like irritable bowel syndrome (IBS) (Sanli̇er et al., 2019).
Immune System Support: Probiotics in fermented foods promote the production of antibodies and help regulate the immune system. Regular consumption of fermented foods like kefir and kombucha has been shown to enhance immune responses and reduce the risk of infections (Marco et al., 2017).
Weight Management and Metabolism: Probiotics play a key role in regulating the gut microbiota, which influences metabolism and fat storage. Fermented foods may support weight management and reduce the risk of metabolic disorders like type 2 diabetes and obesity (Jalili et al., 2023).
Mental Health: There is a strong connection between gut health and mental wellbeing, known as the gut-brain axis. Probiotics from fermented foods may help reduce symptoms of anxiety and depression by improving gut health and influencing neurotransmitter production (Abrar & Jaffri, 2023).

The Wonders of Kefir

Kefir, a fermented milk drink, contains a diverse range of beneficial bacteria and yeasts, making it a powerful probiotic beverage.

Gut Health: Kefir’s probiotics support a healthy gut by promoting beneficial bacteria and reducing harmful bacteria. It has been shown to alleviate lactose intolerance, improve digestion, and reduce symptoms of gastrointestinal disorders (Rosa et al., 2017).
Anti-inflammatory and Antioxidant Benefits: Kefir contains bioactive compounds that have anti-inflammatory and antioxidant properties, helping to protect against oxidative stress and chronic inflammation (Vieira et al., 2021).

The Wonders of Kombucha

Kombucha, a fermented tea made with a symbiotic culture of bacteria and yeast (SCOBY), is not only refreshing but also rich in probiotics and antioxidants.

Antioxidant and Detoxifying Effects: Kombucha is packed with antioxidants, particularly polyphenols from tea, which help neutralise free radicals and reduce inflammation (Esatbeyoglu et al., 2023).
Gut Health: Kombucha introduces beneficial bacteria to the gut, supporting digestion and helping maintain a balanced microbiome (Leal et al., 2018).

The Wonders of Sauerkraut

Sauerkraut, made from fermented cabbage, is a rich source of probiotics and nutrients like vitamin C and fibre.

Probiotics for Gut Health: Sauerkraut contains lactic acid bacteria, which support digestion and help maintain a healthy balance of gut bacteria (Dimidi et al., 2019).
Supports Immune Function: The fermentation process in sauerkraut enhances its nutrient profile, particularly boosting its vitamin C content, which supports immune function and overall health.

The Wonders of Kimchi

Kimchi, a traditional Korean dish made from fermented vegetables, is packed with probiotics, fibre, and a range of beneficial compounds.

Gut Health and Probiotics: Kimchi is rich in probiotics that help improve digestion and balance gut bacteria. Studies show it can reduce symptoms of gastrointestinal issues like bloating and IBS (Dimidi et al., 2019).
Anti-inflammatory and Immune-Boosting Effects: The ingredients in kimchi, such as garlic and ginger, are known for their anti-inflammatory and immune-boosting properties, making it a great addition to a health-conscious diet.

Fermented Foods and Histamine Intolerance

While fermented foods are beneficial for most people, those with histamine intolerance or Mast Cell Activation Syndrome (MCAS) may need to introduce them carefully. Fermented foods are naturally high in histamine, a compound that some individuals have difficulty metabolising.

For those with histamine intolerance, often some anti-inflammatory, gut-barrier and immune regulating treatments are needed for a moth or two prior to re-introduction of higher histamine foods and fermented foods.

Once inflammation and immune dysregulation is under control, introducing fermented foods should be done gradually. A "low and slow" approach - starting with small amounts and slowly increasing intake over time - can help build tolerance and avoid triggering symptoms. This approach aligns with the evidence-based practice of building “immune tolerance”, which is best practice in the allergy and immunology fields. Over time, fermented foods may help stabilise the gut and immune system, improving tolerance to histamines and benefiting overall health.

To sum up - fermented foods like kefir, kombucha, sauerkraut, and kimchi offer a wide range of health benefits, from reducing overall inflammation, improving gut health to regulating and strengthening the immune system and even supporting mental wellbeing. While those with histamine intolerance should take a cautious approach, fermented foods can be beneficial in the long term when introduced slowly and thoughtfully.

The Incredible Benefits of Fermented Foods: Why You Should Add Kefir, Kombucha, Sauerkraut, and Kimchi to Your Diet (Plus Tips for Histamine Intolerance)