Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
This is a very sceptical topic that is making rounds nowadays, as on one side we say fermented foods are good for gut health and also help in improving the same. But this situation is not the same for everyone.
Photo by Freepik
Fermented foods are loaded with probiotics, but are they safe for those with Irritable Bowel Syndrome (IBS)? Let’s break it down.
Photo by Freepik
IBS, or Irritable Bowel Syndrome, is a gut condition marked by bloating, abdominal cramps, constipation or diarrhoea. Diet plays a significant role in symptom relief.
Photo by Freepik
Foods like curd, kimchi, sauerkraut, kefir, and idli fall under fermented foods. They contain live beneficial bacteria that support gut health.
Photo by Freepik
Some IBS patients have an imbalance in gut flora. Probiotics from fermented foods can help restore this balance, but not always.
Photo by Freepik
Many fermented foods are high in FODMAPs, carbohydrates that can ferment and trigger IBS symptoms like gas and bloating.
Photo by Freepik
-Plain Yoghurt (low lactose) -Tempeh -Homemade curd (well-fermented) -Miso (in small amounts)
Photo by Freepik
-Sauerkraut -Kimchi (high in garlic, onion) -Kombucha (carbonated, high FODMAP) As these may worsen gut symptoms in sensitive individuals.
Photo by Freepik
Introduce fermented foods slowly into your diet. Monitor how your gut reacts. IBS is bio-individual; what works for one may not work for another.
Photo by Freepik
Mix probiotics with prebiotics (like oats and bananas). Together, they fuel a healthier microbiome which is critical in IBS management.
Photo by Freepik
Sometimes, low-FODMAP fermented foods in small amounts can help some IBS patients, but not all are suitable. Always consult your doctor or dietitian first.
Photo by Freepik
Photo by Freepik
You may also read