{"id":41970,"date":"2022-03-25T22:58:04","date_gmt":"2022-03-25T22:58:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41970"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foods-that-ferment-in-the-colon","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/","title":{"rendered":"Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Foods_That_Ferment_In_The_Colon_What_Causes_Fermentation_In_The_Colon\" >Foods That Ferment In The Colon: What Causes Fermentation In The Colon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Foods_That_Ferment_In_The_Colon_Which_Foods_Ferment_In_The_Colon\" >Foods That Ferment In The Colon: Which Foods Ferment In The Colon?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Processed_Foods\" >Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Fruit_Juices\" >Fruit Juices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Bread_And_Other_Wheat_Based_Products\" >Bread And Other Wheat Based Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Certain_Vegetables\" >Certain Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Onions\" >Onions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Garlic\" >Garlic\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Dairy_Products\" >Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Beans_And_Lentils\" >Beans And Lentils\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#High_Fructose_Fruits\" >High Fructose Fruits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#What_Should_You_Eat_to_Improve_Gut_Health\" >What Should You Eat to Improve Gut Health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#What_Are_Probiotics\" >What Are Probiotics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#What_Are_Prebiotics\" >What Are Prebiotics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Other_Ways_To_Improve_Your_Gut_Health\" >Other Ways To Improve Your Gut Health<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Manage_Your_Stress_Levels\" >Manage Your Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Get_Regular_Exercise\" >Get Regular Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Get_More_Sleep\" >Get More Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#Foods_That_Ferment_In_The_Colon_The_Bottom_Line\" >Foods That Ferment In The Colon: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your colon is the last stop for the digestion of food. It&#8217;s built for a special task: <\/span><b>fermentation<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">As soon as undigested food passes from your small intestine into your colon, trillions of bacteria go to work. These bacteria break down the food, creating byproducts like short chain fatty acids (SCFAs) and gasses (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/advan.00103.2009\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Colonic fermentation is a good thing. Those SCFAs are used by our intestinal cells as fuel and facilitate the reabsorption of water and electrolytes in the colon. <\/span><span style=\"font-weight: 400;\">For some people, however, such as those with Irritable Bowel Syndrome (IBS), the presence of certain fermentable carbohydrates (FODMAPs) in the colon leads to the overproduction of gas, which can worsen their uncomfortable digestive symptoms. This may have something to do with a disturbance in the makeup of bacteria in the colon\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5001845\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Certain <a href=\"https:\/\/betterme.world\/articles\/thyroid-diet-plan-for-weight-loss\/\">foods<\/a> are more likely to cause fermentation in the colon than others. If you are struggling with digestive issues, your gastroenterologist may suggest that you avoid certain foods that ferment in the colon.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_That_Ferment_In_The_Colon_What_Causes_Fermentation_In_The_Colon\"><\/span><b>Foods That Ferment In The Colon: What Causes Fermentation In The Colon?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fermentation in the colon is a natural process that occurs after eating. It helps break down food and extract nutrients (<\/span><a href=\"https:\/\/sfamjournals.onlinelibrary.wiley.com\/doi\/pdf\/10.1111\/j.1365-2672.1991.tb02739.x\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). It targets <a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">foods<\/a> that your small intestine is unable to digest, such as fiber and resistant starches.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several things can contribute to an increase in fermentation in the gut and for some people may result in discomfort, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rapidly increasing your fiber intake;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating foods that are high in sugar;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating foods that are fermented or pickled;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming too much alcohol;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking antibiotics; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having a low level of stomach acidity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The good bacteria in your gut perform the fermentation process, and they create short-chain fatty acids and other nutrients that are beneficial to your health (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2665927121000307\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An imbalance in gut bacteria may result in an overproduction of gas and less production of the useful byproducts of fermentation. This can worsen the symptoms of someone with conditions such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) or colitis (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/16\/4\/7493\/htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several things can disrupt the balance of good and bad bacteria in your gut, which can lead to fermentation problems (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1613\/htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking antibiotics;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating a high saturated fat diet;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having a chronic illness such as IBS or IBD;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not getting enough fiber in your diet;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking alcohol; and\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking cigarettes.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-41492 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749-1024x576.png\" alt=\"foods that ferment in the colon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5749.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_That_Ferment_In_The_Colon_Which_Foods_Ferment_In_The_Colon\"><\/span><b>Foods That Ferment In The Colon: Which Foods Ferment In The Colon?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods in this list can increase the rate of <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day-diet-no-snacks\/\">fermentation<\/a> in your gut and result in negative side effects if you are prone to them, such as bloating, gas, or cramping.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods are also called high FODMAP foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are all types of carbohydrates that the small intestine cannot digest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4918736\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoiding high FODMAP foods is sometimes recommended for people with IBS or IBD. It may also relieve symptoms like bloating and gas (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4918736\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Usually, the patient works closely with their doctor and dietitian to eliminate most of these foods for a set amount of time, then slowly adds them back one by one to determine which specific foods trigger their symptoms. One should not attempt a low FODMAP diet on their own, nor should they remain in the elimination phase for an extended period of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are ten foods that ferment in the colon:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Foods\"><\/span><b>Processed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed foods are high in FODMAPs because they tend to contain a lot of high-FODMAP ingredients. These ingredients can include honey, agave nectar, high-fructose corn syrup, and other sweeteners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat processed foods such as cookies, cakes, and other sweets, you&#8217;re getting a lot of fructose all at once. This can overload your gut and cause symptoms such as bloating, gas, and diarrhea (<\/span><a href=\"https:\/\/journals.lww.com\/ajg\/Abstract\/2004\/10000\/Dietary_Fructose_and_Gastrointestinal_Symptoms__A.32.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-41482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-1024x576.png\" alt=\"foods that ferment in the colon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruit_Juices\"><\/span><b>Fruit Juices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like processed foods, fruit juices are often high in FODMAPs because they contain a lot of added sugar. Fruit juices can be a major source of FODMAPs for people with IBS (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4918736\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid fruit juices whenever possible. Instead, try to eat whole fruits, especially ones that are lower in fructose. You can get a specific list from your dietitian.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bread_And_Other_Wheat_Based_Products\"><\/span><b>Bread And Other Wheat Based Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bread and other wheat products are high-FODMAP foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid bread during your elimination phase. Some other grains are high in FODMAPs too, ych as amaranth, barley and rye. Low FODMAP and gluten-free are not the same thing, so be careful not to conflate the two. You can get a more comprehensive list from your dietitian.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-41385 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5915-1024x576.png\" alt=\"foods that ferment in the colon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5915.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5915-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5915.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5915.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Certain_Vegetables\"><\/span><b>Certain Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain vegetables are high in FODMAPS, such as asparagus, brussels sprouts, cauliflower, leeks, and mushrooms. Lower FODMAP vegetables include carrots, eggplant, tomatoes, spinach, and zucchini. For a more comprehensive list, talk to your dietitian.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gut-brain-connection-diet\/\">The Gut-Brain Connection Diet: A Simple Guide (With A Food List)<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Onions\"><\/span><b>Onions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Onions are a high-FODMAP food because they contain a lot of fructans. Fructans are a type of sugar that the small intestine cannot digest (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/fructan\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat onions, the fructans ferment in your gut and might cause problems like bloating, gas, and diarrhea if you are sensitive to them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid eating raw onions whenever possible. If you do eat them, try to cook them thoroughly so that the fructans are broken down.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Garlic\"><\/span><b>Garlic\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Garlic is a high-FODMAP food because it contains a lot of fructans. Fructans are a type of sugar that the small intestine cannot digest. They are passed on to the colon, where they can be fermented by gut bacteria (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/fructan\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat too much garlic, the fructans might cause symptoms like bloating, gas, and diarrhea if you are sensitive to them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid eating raw garlic whenever possible. If you do eat it, try to cook it thoroughly so that the fructans are broken down.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-40917 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5132.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dairy_Products\"><\/span><b>Dairy Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy products are high in FODMAPs because they contain a lot of lactose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat dairy products, the lactose can ferment in your gut and cause problems like bloating, gas, and diarrhea if you are sensitive (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK310263\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Milk, yogurt, ice cream, and other dairy products are high in FODMAPs. Harder cheeses have usually lost\u00a0 most of their lactose during the cheesemaking process, so they may be okay to eat. Talk to your dietitian for more specifics<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beans_And_Lentils\"><\/span><b>Beans And Lentils\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans and <a href=\"https:\/\/betterme.world\/articles\/autoimmune-diet-plan\/\">lentils<\/a> are good plant-based sources of protein. However, they are also high in FODMAPs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat beans and lentils, the oligosaccharides can ferment in your gut and cause problems like bloating, gas, and diarrhea (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2607002\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid eating beans and lentils during your elimination phase. Later on when you do eat them, soak them overnight and then cook them thoroughly. Soaking them helps to lower the contents of oligosaccharides (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12489819\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_Fructose_Fruits\"><\/span><b>High Fructose Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits are a good <a href=\"https:\/\/betterme.world\/articles\/low-histamine-diet\/\">source of fiber<\/a>. However, some fruits are also high in FODMAPs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat FODMAP fruits, the oligosaccharides can ferment in your gut and cause problems like bloating, gas, and diarrhea (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2607002\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day-diet-no-snacks\/\">high FODMAP<\/a> fruits are apples, peaches, pears, and watermelon. You can get a more comprehensive list from your dietitian.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"foods that ferment in the colon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_to_Improve_Gut_Health\"><\/span><b>What Should You Eat to Improve Gut Health?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Only a very small subset of people need to avoid or limit high FODMAP foods. As for the rest of us, there are some simple things we can do to keep our guts healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we mentioned earlier, your gut is home to trillions of bacteria. These bacteria play an important role in your overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your gut bacteria are healthy, they can help to keep your gut healthy. They can also help to protect you from diseases like cancer and heart disease (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/16\/4\/7493\/htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To improve the health of your gut bacteria, you need to eat a variety of different foods. Predominantly, you need probiotics and prebiotics (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/9\/1021\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Probiotics\"><\/span><b>What Are Probiotics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Probiotics are foods that contain live bacteria. These bacteria help to improve the health of your gut bacteria. They break down food, produce <a href=\"https:\/\/betterme.world\/articles\/low-carb-desserts\/\">vitamins<\/a>, and protect your gut from harmful bacteria (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcimb.2019.00454\/full\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different probiotic foods available. Some of the most common probiotic foods include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt (with live cultures)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kefir<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sauerkraut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kimchi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pickles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Miso<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-40023 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Group-1.png\" alt=\"foods that ferment in the colon\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Group-1.png 770w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Group-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Group-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Prebiotics\"><\/span><b>What Are Prebiotics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prebiotics are <a href=\"https:\/\/betterme.world\/articles\/what-foods-cause-acne\/\">foods<\/a> that contain non-digestible substances. These substances help to promote the growth of healthy gut bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotic foods include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussel sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leeks\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wheat germ\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating a variety of probiotic and prebiotic foods is the key to improving gut health. Not only will this help to keep your gut healthy, but it will also help to boost your overall health (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/9\/1021\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may have noticed that many of these foods are also high FODMAP foods. That isn\u2019t a coincidence. FODMAPs function as prebiotics in most people. Only those who are sensitive should avoid them, and it may only be specific high-FODMAP foods that ultimately need to be avoided.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotic supplements are also available and are another way to make sure you&#8217;re getting enough of these important nutrients.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-39928 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-4.jpg\" alt=\"foods that ferment in the colon\" width=\"1000\" height=\"667\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-4.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-4-300x200.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-4.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Ways_To_Improve_Your_Gut_Health\"><\/span><b>Other Ways To Improve Your Gut Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The food you eat plays a major role in gut health, but there are other things you can do to improve your gut health as well, such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manage_Your_Stress_Levels\"><\/span><b>Manage Your Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the many other benefits that reducing stress levels can have on your body, it\u2019s also good for your gut.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress alters your gut health by interfering with the composition of gut bacteria. This happens via stress hormones, inflammation, and autonomic alterations (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how can you reduce stress levels? There are many different ways, but some of the most effective methods include exercise, yoga, meditation, and deep breathing exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find that you\u2019re constantly stressed out, try to incorporate one or more of these into your daily routine.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Regular_Exercise\"><\/span><b>Get Regular Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is a great way to improve gut health, as it helps keep our digestive system functioning. It is associated with an increased number of beneficial microbial species. Exercise also enriches the microflora diversity and improves the development of commensal bacteria (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/omcl\/2017\/3831972\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise also helps reduce stress, which is another factor that can affect gut health. When we&#8217;re stressed, our body releases cortisol, a hormone that can negatively impact the digestive system (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352289516300509?via%3Dihub\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/biotin-rich-foods-vegetarian\/\">Biotin Rich Foods Vegetarian Should Add To Their Diet Plan<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\"><img decoding=\"async\" class=\"aligncenter wp-image-38884 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_More_Sleep\"><\/span><b>Get More Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep and gut health are closely linked. Many experts believe that the quality of your sleep can have a significant impact on your gut health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several ways that better sleep can improve gut health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, lack of sleep can lead to inflammation in the gut. This inflammation can cause damage to the gut lining and worsen the symptoms of gastrointestinal issues, such as IBS and IBD (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3995194\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lack of sleep can also lead to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6196958\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). When you&#8217;re tired, you&#8217;re more likely to indulge in unhealthy foods, which can have a negative impact on your gut health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, lack of sleep can lead to a weakened immune system. This might make you more susceptible to gastrointestinal infections (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00424-011-1044-0\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling with poor sleep, there are several things you can do to improve your gut health.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go to bed and wake up at the same time every day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your bedroom is dark, quiet, and cool.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid watching television or using electronic devices in bed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit caffeine and alcohol consumption.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise regularly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Talk to your doctor if you&#8217;re experiencing gastrointestinal problems. He or she may be able to recommend a treatment plan that can help improve your gut health.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foods_That_Ferment_In_The_Colon_The_Bottom_Line\"><\/span><b>Foods That Ferment In The Colon: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Food fermenting in the colon is a natural and healthy process. However, if you&#8217;re experiencing digestive issues, your doctor may recommend that you avoid or reduce these foods. This should be done carefully and while working closely with your doctor and dietitian.\u00a0 For most people, probiotic and prebiotic foods are a good way to make sure you&#8217;re getting the nutrients your gut needs.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Foods_That_Ferment_In_The_Colon\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Your colon is the last stop for the digestion of food. It&#8217;s built for a special task: fermentation. As soon as undigested food passes from your small intestine into your colon, trillions of bacteria go to work. These bacteria break down the food, creating byproducts like short chain fatty acids (SCFAs) and gasses (3). Colonic [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":41971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-41970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you know about the foods that ferment in the colon? Read about these foods and learn how they can improve your gut health.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health\" \/>\n<meta property=\"og:description\" content=\"Do you know about the foods that ferment in the colon? Read about these foods and learn how they can improve your gut health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1138738340.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/\"},\"wordCount\":2153,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1138738340.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your colon is the last stop for the digestion of food. It's built for a special task: <\/span><b>fermentation<\/b><span style=\\\"font-weight: 400;\\\">. <\/span><span style=\\\"font-weight: 400;\\\">As soon as undigested food passes from your small intestine into your colon, trillions of bacteria go to work. These bacteria break down the food, creating byproducts like short chain fatty acids (SCFAs) and gasses (<\/span><a href=\\\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/advan.00103.2009\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Colonic fermentation is a good thing. Those SCFAs are used by our intestinal cells as fuel and facilitate the reabsorption of water and electrolytes in the colon. <\/span><span style=\\\"font-weight: 400;\\\">For some people, however, such as those with Irritable Bowel Syndrome (IBS), the presence of certain fermentable carbohydrates (FODMAPs) in the colon leads to the overproduction of gas, which can worsen their uncomfortable digestive symptoms. This may have something to do with a disturbance in the makeup of bacteria in the colon\u00a0 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5001845\/\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Certain <a href=\\\"https:\/\/betterme.world\/articles\/thyroid-diet-plan-for-weight-loss\/\\\">foods<\/a> are more likely to cause fermentation in the colon than others. If you are struggling with digestive issues, your gastroenterologist may suggest that you avoid certain foods that ferment in the colon.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Foods That Ferment In The Colon: What Causes Fermentation In The Colon?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Fermentation in the colon is a natural process that occurs after eating. 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Read about these foods and learn how they can improve your gut health.","og_url":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1138738340.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Foods That Ferment In The Colon And Why Avoiding Them May Improve Digestive Health","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/"},"wordCount":2153,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/foods-that-ferment-in-the-colon\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1138738340.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your colon is the last stop for the digestion of food. It's built for a special task: <\/span><b>fermentation<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">As soon as undigested food passes from your small intestine into your colon, trillions of bacteria go to work. These bacteria break down the food, creating byproducts like short chain fatty acids (SCFAs) and gasses (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/advan.00103.2009\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Colonic fermentation is a good thing. Those SCFAs are used by our intestinal cells as fuel and facilitate the reabsorption of water and electrolytes in the colon. <\/span><span style=\"font-weight: 400;\">For some people, however, such as those with Irritable Bowel Syndrome (IBS), the presence of certain fermentable carbohydrates (FODMAPs) in the colon leads to the overproduction of gas, which can worsen their uncomfortable digestive symptoms. This may have something to do with a disturbance in the makeup of bacteria in the colon\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5001845\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Certain <a href=\"https:\/\/betterme.world\/articles\/thyroid-diet-plan-for-weight-loss\/\">foods<\/a> are more likely to cause fermentation in the colon than others. If you are struggling with digestive issues, your gastroenterologist may suggest that you avoid certain foods that ferment in the colon.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Foods That Ferment In The Colon: What Causes Fermentation In The Colon?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Fermentation in the colon is a natural process that occurs after eating. 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