What Happens If You Drink Something Fermented?: Benefits, Risks, and Gut Health

Over 5,000 years ago, civilizations developed fermentation to preserve food and enhance flavor, a practice that also introduced health-boosting probiotics. Today, understanding what happens if you drink something fermented is key to leveraging its benefits for your nutrition diet while avoiding potential pitfalls.

Quick Summary

Drinking fermented beverages can introduce beneficial probiotics to your gut microbiome, potentially aiding digestion and boosting immune function. However, starting with small amounts is crucial to avoid side effects like gas and bloating. Homemade versions carry a small risk of contamination, so proper safety protocols are essential.

Key Points

• Probiotic Power: Introduce beneficial bacteria to your gut for a balanced microbiome and improved digestive health.

• Gradual Start: Begin with small amounts of fermented drinks to allow your gut time to adjust and minimize potential bloating.

• Nutrient Boost: Fermentation can increase the bioavailability of minerals and produce new vitamins like B12 and K2.

• Check Labels: For commercial products, monitor for high levels of added sugar or sodium that can counteract health benefits.

• Mind Histamine Sensitivity: If you experience headaches or other histamine-related symptoms, you may be sensitive to the amines naturally produced in fermented products.

• Prioritize Safety: If fermenting at home, always follow sterile procedures to prevent contamination and the risk of foodborne illness.

The Science Behind Fermentation and Your Gut

Fermentation is a natural process where microorganisms like bacteria and yeast consume carbohydrates (sugars and starches) and convert them into alcohol or acids. This process serves as a natural preservative and gives fermented foods their distinct tangy and complex flavors. For fermented drinks like kombucha and kefir, the final product is teeming with beneficial microorganisms known as probiotics, which are critical for a healthy gut microbiome.

The gut microbiome is a complex ecosystem of trillions of bacteria, fungi, and viruses that live in your digestive tract and play a crucial role in overall health. A balanced and diverse microbiome is linked to everything from improved digestion to enhanced immunity and even mental well-being via the gut-brain axis. When you regularly consume fermented drinks, you introduce new and varied strains of these friendly bacteria, helping to maintain and enrich this delicate microbial community.

Notable Health Benefits of Fermented Drinks

Drinking fermented beverages can offer several significant health advantages:

• Improved Digestion: The probiotics found in fermented drinks can help restore the balance of your gut bacteria, which may alleviate common digestive problems like bloating, gas, diarrhea, and constipation. This is particularly beneficial for those with conditions like irritable bowel syndrome (IBS).
• Enhanced Nutrient Absorption: Fermentation helps break down complex compounds in foods, including certain antinutrients like phytates and tannins that can inhibit mineral absorption. This makes essential minerals such as iron, calcium, and zinc more bioavailable for your body.
• Immune System Support: A healthy gut is strongly linked to a robust immune system. The beneficial bacteria from fermented drinks can help regulate immune responses and protect against infections. Additionally, some fermented products are rich in immune-supporting vitamins like vitamin C, iron, and zinc.
• Increased Vitamin Content: The microorganisms involved in fermentation can synthesize new vitamins and increase the levels of existing ones. For instance, fermented foods are often a good source of B vitamins (including B12) and vitamin K2.
• Better Mood and Mental Health: The gut-brain connection is well-established, and certain probiotic strains have been linked to improved mood and a reduction in symptoms of anxiety and depression.
• Benefits for Lactose Intolerance: For those with lactose intolerance, fermented dairy products like kefir can be easier to digest. The fermentation process breaks down lactose into simpler sugars, meaning less of the problematic sugar remains in the final product.

Potential Risks and Side Effects

While generally safe for most people, drinking fermented products isn't without potential drawbacks. It's important to be aware of the following, especially when starting out:

• Initial Digestive Discomfort: When you first introduce a flood of new bacteria into your system, your gut needs time to adjust. This can lead to temporary side effects such as gas, bloating, and changes in bowel movements. Experts recommend starting with small servings and increasing gradually.
• Histamine Sensitivity: Fermented foods naturally contain biogenic amines like histamine and tyramine, which are produced during the fermentation process. Some people lack the enzymes needed to digest these amines efficiently, leading to histamine intolerance. This can cause symptoms like headaches, migraines, hives, and digestive upset.
• Contamination from Homemade Ferments: Homemade fermented drinks, such as kombucha, carry a small risk of contamination if not prepared and stored with proper hygiene. Incorrect temperatures or unsanitary equipment can allow harmful bacteria or molds to grow, leading to foodborne illness.
• High Sugar or Sodium Content: Some commercially available fermented beverages may contain high levels of added sugar or sodium, which can negate the health benefits and contribute to conditions like high blood pressure or weight gain. Always read nutrition labels to make informed choices.
• Risk for Immunocompromised Individuals: People with weakened immune systems should be cautious with fermented products, particularly those that contain live cultures. In very rare cases, probiotics have been linked to serious infections in vulnerable individuals.

A Comparison of Common Fermented Drinks

To help you decide which fermented beverage might be right for you, here's a comparison of two popular choices:

Feature	Kombucha	Kefir
Source	Sweetened black or green tea	Milk (dairy) or sweetened water (water kefir)
Starter Culture	SCOBY (Symbiotic Culture of Bacteria and Yeast)	Kefir grains (symbiotic culture of bacteria and yeast)
Flavor	Tangy, slightly sweet, and effervescent	Creamy and tart (milk kefir); lighter and milder (water kefir)
Probiotic Diversity	Contains various bacteria and yeast strains	Can have up to 61 different strains, often higher diversity than kombucha
Key Benefits	Rich in antioxidants and B vitamins, aids digestion	Excellent source of probiotics, calcium, and vitamin D
Caffeine Content	Contains small amounts of caffeine from the tea	Caffeine-free
Primary Acids	Acetic acid	Lactic acid

How to Safely Incorporate Fermented Drinks into Your Diet

1. Start Slowly: If you are new to fermented drinks, begin with a small portion, such as a couple of ounces per day, to allow your digestive system to adapt. Slowly increase the amount as your body adjusts.
2. Monitor Your Body's Reaction: Pay attention to how your body responds. If you experience persistent bloating, headaches, or other adverse symptoms, you may be sensitive to a particular compound and should reduce your intake or try a different type of ferment.
3. Choose High-Quality Products: For store-bought options, look for brands that list live and active cultures on the label and avoid those with excessive added sugar or sodium.
4. Consider Making Your Own: For those interested, home fermentation offers full control over ingredients. Just be sure to follow reputable recipes and maintain a very clean environment to prevent contamination.
5. Timing Matters: Some experts suggest consuming fermented drinks on an empty stomach to ensure maximum probiotic survival, while others recommend having them with a meal to buffer acidity. Experiment to see what works best for you.

Conclusion

Drinking something fermented can be a fantastic way to boost your nutrition diet and support a healthier gut. The influx of beneficial probiotics, along with enhanced nutrient bioavailability and immune support, makes beverages like kombucha and kefir a powerful addition for many. However, starting slowly, being mindful of potential side effects, and ensuring proper food safety are key to reaping the rewards. By listening to your body and making informed choices, you can enjoy the delicious and nutritious world of fermented drinks safely.

Explore a science-based guide to fermented foods from Stanford Medicine.

Frequently Asked Questions

What is the primary benefit of drinking fermented beverages?

The primary benefit is the introduction of probiotics, or beneficial bacteria, into your gut. These microorganisms support a healthy and balanced gut microbiome, which is vital for digestion, nutrient absorption, and immune function.

Can drinking fermented beverages cause bloating?

Yes, it can. A temporary increase in gas and bloating is a common side effect for people new to fermented foods. This happens as your gut microbiome adjusts to the new influx of bacteria. It's best to start with small amounts.

Is it safe to drink homemade fermented drinks?

Yes, but only if proper safety and hygiene protocols are followed. Improper technique, unsterile equipment, or incorrect temperatures can lead to contamination by harmful bacteria or mold, which can cause foodborne illness.

Are all fermented drinks low in sugar?

No. While the fermentation process consumes sugar, some commercially available fermented drinks, like certain kombuchas, can have high levels of added sugar. Always check the nutrition label to be sure.

Can fermented drinks help with lactose intolerance?

Yes. The fermentation process breaks down lactose, the sugar in milk, into simpler sugars. This makes fermented dairy products like kefir much easier for those with lactose intolerance to digest.

Who should be cautious about drinking fermented beverages?

Individuals with compromised immune systems, histamine intolerance, or severe digestive disorders like IBS should consult a doctor before incorporating fermented beverages into their diet. Pregnant women and young children may also need to exercise caution.

Do all fermented beverages contain alcohol?

Fermentation naturally produces a small amount of alcohol. For many commercially available fermented beverages like kombucha and water kefir, the alcohol content is typically very low, often below 0.5% ABV. However, homemade ferments can vary in their alcohol content.