| Indigestion is a collection of digestive symptoms such as upper abdominal discomfort, fullness, bloating, burping, nausea or an uncomfortable burning sensation. Common causes include eating too much or too quickly, certain foods and drinks, stress, smoking, some medications and underlying digestive conditions. Naturally fermented foods may support better digestion by providing live microorganisms, fermentation-derived compounds and, in some foods, fibre that supports the gut microbiome. |
Indigestion can turn an otherwise ordinary meal into an uncomfortable experience. Maybe you feel overly full after eating or your stomach feels bloated or unsettled.
Food naturally plays a role in digestion, so it makes sense to ask whether certain foods can make the process easier. Fermented foods have attracted particular attention because fermentation changes the food while introducing microorganisms and producing new compounds.
So, what causes this problem, and can fermented foods support better digestion?
What Is Indigestion?
Indigestion, also called dyspepsia, describes a group of symptoms that affect the upper digestive system. These include:
- Feeling uncomfortably full during or after a meal
- Bloating
- Upper abdominal discomfort or pain
- Burning or discomfort in the upper abdomen
- Frequent burping
- Nausea
You may experience these symptoms occasionally, particularly after a large meal, or they may happen repeatedly. They can also overlap with other digestive conditions.
What Causes Indigestion?
Common triggers and causes include:
Eating Too Much or Too Quickly
Large meals can leave your digestive system dealing with more food than usual. Eating quickly can also make it easier to consume more than you need before your body has time to register fullness.
Certain Foods and Drinks
Fatty or spicy foods, coffee, alcohol, carbonated drinks and other individual food triggers can cause gut issues in some people. Everyone’s triggers are different, so paying attention to what you eat and how you feel afterwards can help identify patterns.
Stress and Anxiety
Your brain and digestive system communicate through the gut-brain connection. Stress can affect how your digestive system moves and how strongly you perceive digestive sensations, potentially contributing to symptoms such as discomfort, bloating and nausea.
Smoking
Smoking can contribute to digestive problems and may increase the likelihood of experiencing digestive issues.
Some Medications
Certain medicines, including some pain relievers and other medications, can irritate the digestive system or contribute to gut problems.
Underlying Digestive Conditions
Recurring symptoms can sometimes occur alongside conditions such as acid reflux, peptic ulcers, gastritis or other digestive disorders.
If it keeps coming back, becomes severe or occurs alongside symptoms such as unexplained weight loss, persistent vomiting, difficulty swallowing or blood in your stool or vomit, speak with a healthcare professional rather than trying to manage the symptoms with food alone.
Digestive Health Benefits of Naturally Fermented Foods
Fermentation changes food composition and creates an environment where particular microorganisms can thrive.
What Are Fermented Foods?
Fermented foods are made when microorganisms such as bacteria and yeasts break down sugars and other components in food. During this process, they produce substances such as lactic acid, organic acids and other fermentation-derived compounds.
Foods such as kimchi, sauerkraut and kombucha undergo fermentation involving microorganisms that transform the original ingredients. But not every fermented food still contains live microorganisms when you eat it.
Heat treatment, pasteurisation and other processing methods can destroy the live cultures created during fermentation. So, a food can have undergone fermentation without necessarily qualifying as a probiotic food by the time it reaches your plate.
How Can Fermented Foods Support Digestive Health?
Here are some ways ferments can support gut health:
May Support a Healthier Gut Microbiome
Naturally fermented foods can contribute live microorganisms when they remain unpasteurized, while the original ingredients provide nutrients and plant compounds. Fermentation also produces metabolites that can interact with the existing microbial community.
Studies suggest that regularly including a variety of fermented foods may influence microbial diversity and the gut environment.
May Provide Beneficial Fermentation-Derived Compounds
The microorganisms involved in fermentation produce compounds such as lactic acid and other organic acids. These substances contribute to the flavour and preservation of fermented foods and can also interact with the digestive environment.
Some fermented foods also contain postbiotic compounds, meaning beneficial components produced by microorganisms during fermentation. This gives fermented foods an interesting combination of the original food’s nutrients and the new compounds created during fermentation.
May Support Digestion
Fermentation can break down some of the carbohydrates and other components in food before you eat it. This can make certain fermented foods easier for some people to digest.
However, some fermented foods contain ingredients that can still trigger digestive symptoms in sensitive individuals.
May Support the Gut Barrier
Some of the compounds produced during fermentation can interact with the intestinal environment. Fermented foods can also support the microorganisms that ferment fibre in the digestive tract.
When these microorganisms ferment certain types of fibre, they produce short-chain fatty acids, including butyrate. These compounds play an important role in maintaining the intestinal environment and supporting the cells lining the gut.
May Help the Body Make Better Use of Some Nutrients
Fermentation can change the nutritional profile of foods and make certain nutrients more accessible. The microorganisms involved in fermentation can produce enzymes and other compounds that alter components of the original food.
Support Better Digestion with Gut Feast Kenya Ferments
Eating a varied diet, getting enough fibre and fluids, staying active, managing stress and paying attention to your individual food triggers all contribute to digestive health. Naturally fermented foods can be one part of that bigger picture.
Gut Feast Kenya makes naturally fermented kombucha, kimchi and sauerkraut. Learn more about the benefits of fermented foods then shop our ferments to add something naturally tangy, crunchy or refreshing to your next meal.
FAQs
How do fermented foods support gut health?
Naturally fermented foods can provide live microorganisms when they remain unpasteurized, along with organic acids and other compounds produced during fermentation. Their original ingredients can also contribute fibre, vitamins, minerals and plant compounds.
Can fermented foods help with indigestion?
They may support digestion for some people, but they aren’t a treatment for every cause of indigestion. Fermentation changes the composition of food and can make some foods easier to digest, while fermented foods may also provide microorganisms and compounds that interact with the gut environment.
Can fermented foods cause digestive problems?
They can cause digestive discomfort in some people, particularly when introduced in large amounts. Fermented foods can be acidic and may contain fibre or other compounds that trigger bloating, gas or discomfort in sensitive individuals. Start with a small serving and see how your body responds.
Which fermented foods are best for digestion?
There isn’t one best fermented food for everyone. Kimchi, sauerkraut, kombucha, yoghurt, kefir and naturally fermented vegetables can all contribute different microorganisms and nutrients.
Should I eat fermented foods every day?
You can include fermented foods in your everyday diet if you tolerate them well. A small serving alongside meals is enough to make them part of your diet. It’s also important to eat a varied diet rather than relying on fermented foods alone.
