What happens when starting fermented foods?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Starting fermented food often results in a short-term digestive readjustment. The bacterial colonies are reacting to being introduced into your system. Your body is indeed changing. Initially, many individuals may experience gas or bloating; this occurs as your microbiome balances itself out. These effects typically subside within a few days as your gut adjusts to the change.
Initial Reaction (Days 1-3)
- Mild bloating or gassiness occurs
- Caused by bacterial shift in gut environment
- Probiotics compete with existing microorganisms
Adjustment Period (Days 4-7)
- Digestive discomfort decreases significantly
- Beneficial bacteria establish colonies
- Gut begins producing more digestive enzymes
Benefit Emergence (Week 2+)
- Regular bowel movements improve
- Bloating reduces consistently
- Nutrient absorption efficiency increases
Handle the switch into strategic portion control. Start with one teaspoon of sauerkraut juice per day. Increase to two tablespoons in fourteen days. Eat fermented foods with food, instead of on an empty stomach. This limits acidity and also temporarily mitigates discomfort.
Sustained use will yield long-lasting benefits. Regularity improves in 2 weeks. Bloated feeling lessens as the microbiome normalizes. Many report improved energy and better nutrient absorption. These changes occur when gut function improves and bacterial populations are balanced.
Specific situations require specific solutions. Individuals with histamine intolerance should opt for fresh fermented foods. People with SIBO should start with a professional. Most people notice good changes in the first month. Being patient with the start is a good long-term investment for digestive healing.
Read the full article: 10 Amazing Benefits Fermented Foods Offer
