Introduction
You may have noticed that fermented foods seem to be everywhere lately. From jars of brightly coloured kimchi tucked into supermarket chillers to artisanal kombucha on tap at local cafes, live-culture foods have firmly moved from niche health shops into mainstream British kitchens. Yet, while many people start adding sauerkraut or kefir to their daily meals with high hopes of settling a noisy stomach or lifting afternoon fatigue, a common question quickly arises: how much fermented food for gut health do you actually need to eat?
It is surprisingly easy to fall into the trap of thinking that if a spoonful of live cultures is good, half a jar must be better. However, overhauling your diet overnight with large helpings of fermented vegetables can often leave you feeling more bloated and uncomfortable than when you started. On the other hand, eating a tiny forkful once a fortnight is unlikely to make a noticeable difference to your digestive ecosystem.
This guide is written for anyone who wants to understand how to incorporate fermented foods into their daily routine in a safe, sensible, and realistic way. We will explore recommended daily portions, how to introduce live cultures without triggering digestive distress, how to pick genuine live-culture products at the supermarket, and what to do if your digestive symptoms persist despite eating well.
At Blue Horizon, we believe that looking after your health works best when you take a calm, structured, and clinically responsible approach. We call this the Blue Horizon Method:
- Consult your GP first: Always speak with your doctor to explore persistent digestive changes and rule out underlying clinical conditions.
- Conduct a structured self-check: Pay close attention to your daily habits, meal timing, hydration, and symptom patterns using a simple diary.
- Consider targeted testing when needed: If mystery symptoms continue, a comprehensive blood snapshot can help guide your next steps and facilitate a far more informed conversation with your healthcare team.
Urgent Medical Note: While mild digestive shifts are common when changing your diet, sudden or severe symptoms—such as unexplained severe abdominal pain, persistent vomiting, blood in your stool, difficulty swallowing, or sudden collapse—warrant immediate medical evaluation. Please contact your GP, call NHS 111, or attend A&E (or call 999) if you experience acute, alarming symptoms.
Understanding Fermented Foods and the Gut Microbiome
To understand how much fermented food you should consume, it helps to first understand what happens inside your digestive system when you eat them. For a broader introduction, read this guide to what helps the gut microbiome.
Your gut microbiome is a complex, thriving ecosystem located primarily in your large intestine (colon). It consists of trillions of micro-organisms, including thousands of different species of bacteria, yeasts, and viruses. Far from being passive hitchhikers, these microbes play an active role in breaking down fibre, producing vital vitamins (such as vitamin K2 and several B vitamins), supporting your immune system, and communicating with your central nervous system via what scientists call the gut-brain axis.
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| THE GUT MICROBIOME AT WORK |
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| [ Fermented Foods / Live Cultures ] |
| │ |
| ▼ |
| [ Lactic Acid Bacteria & Beneficial Yeasts Enter the Digest Tract ] |
| │ |
| ▼ |
| [ Produce Short-Chain Fatty Acids & Bioactive Compounds ] |
| │ |
| ▼ |
| +---------------------------+-------------------------------------+ |
| │ Supports Immune Function │ Promotes Intestinal Wall Integrity │ |
| +---------------------------+-------------------------------------+ |
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What Is Fermentation?
Fermentation is an ancient food preservation technique that human cultures have used for thousands of years. During traditional lacto-fermentation, naturally occurring microorganisms—such as lactic acid bacteria like Lactobacillus and Bifidobacterium—feed on the natural sugars and starches in food under anaerobic (oxygen-free) conditions.
As these bacteria consume the sugars, they produce organic acids, predominantly lactic acid, carbon dioxide, and small amounts of alcohol. This acidic environment acts as a natural preservative, preventing bad bacteria and food-spoilage organisms from growing. At the same time, it creates tangy flavours, softens food textures, and populates the food with live, beneficial microbes.
Prebiotics, Probiotics, and Postbiotics
When discussing gut health, it is easy to get confused by similar-sounding terms. Here is a simple breakdown of how they differ:
- Probiotics: Live micro-organisms that, when consumed in adequate amounts, confer a health benefit on the host. The microbes present in live fermented foods act as transient probiotics.
- Prebiotics: Types of dietary fibre that human digestive enzymes cannot break down. They serve as “food” or fuel for the beneficial bacteria already living in your gut. Onions, garlic, leeks, oats, and bananas are rich in prebiotics.
- Postbiotics: The beneficial bioactive compounds created by bacteria during the fermentation process itself. These include short-chain fatty acids (SCFAs) like butyrate, organic acids, and enzymes, which support the lining of your gut wall even if the live bacteria themselves do not permanently settle there.
It is worth noting that the beneficial live bacteria in fermented foods are largely “visitors” to your digestive tract. Rather than permanently colonising your gut wall, they travel through your system, interacting with your resident gut flora, producing helpful metabolites, suppressing undesirable microbes, and training your immune cells before passing through. This is precisely why consistency is far more important than sheer volume when it comes to eating fermented foods.
How Much Fermented Food for Gut Health Should You Eat?
When establishing how much fermented food to consume for gut health, the overarching principle supported by nutrition science and clinical observation is simple: aim for small, regular, daily portions rather than occasional large helpings.
Because there is no official government Recommended Daily Allowance (RDA) for live microbes, exact requirements vary from person to person depending on your existing gut flora, dietary fibre intake, and individual digestive tolerance. However, landmark clinical research—such as studies conducted at Stanford University—suggests that eating multiple small servings of fermented foods spread throughout the day can significantly increase gut microbial diversity and help lower markers of systemic inflammation.
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| RECOMMENDED DAILY PORTIONS GUIDE |
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| Food Type │ Standard Daily Serving Size |
| ───────────────────────── │ ───────────────────────────────────────── |
| Fermented Vegetables │ 1 to 3 tablespoons (e.g., sauerkraut) |
| Fermented Drinks │ 100 to 200 ml (e.g., kefir, kombucha) |
| Live Dairy / Plant Dairy │ 100 to 150g (e.g., live yoghurt) |
| Fermented Condiments │ 1 teaspoon to 1 tablespoon (e.g., miso) |
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General Daily Serving Guidelines
For a person with a healthy digestive system who is already accustomed to eating a varied diet rich in fibre, a realistic target is 1 to 3 small servings per day.
Here is what a typical serving looks like for different types of fermented foods:
- Fermented Vegetables (Sauerkraut, Kimchi, Fermented Pickles): 1 to 3 tablespoons, roughly 15g to 45g.
- Fermented Milk or Water Kefir: 100ml to 200ml, roughly half a standard glass.
- Kombucha: 100ml to 150ml.
- Live Natural Yoghurt or Cottage Cheese: 100g to 150g, a small pot or serving bowl.
- Miso Paste: 1 tablespoon, dissolved in warm water or soup.
- Tempeh or Natto: 50g to 75g.
If you are new to fermented foods, eating all of these in a single day would be far too much to start with. The key is building up gradually over time. For more practical guidance, see this guide to whether probiotics help the gut microbiome.
The “Start Low and Go Slow” Strategy
If your digestive system is not used to raw live cultures, introducing them too quickly can cause a sudden shift in your internal microbial environment. As live bacteria begin interacting with your resident gut flora and fermenting leftover carbohydrates, they produce gas as a natural byproduct. This can temporarily lead to uncomfortable bloating, flatulence, a rumbling stomach, or changes in your stool consistency.
To avoid this, we recommend a gradual four-week introduction schedule:
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| FOUR-WEEK GRADUAL INTRODUCTION PLAN |
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| WEEK 1: 1 teaspoon of sauerkraut brine or live yoghurt per day. |
| WEEK 2: 1 tablespoon of fermented vegetables OR 50ml kefir daily. |
| WEEK 3: 1 to 2 tablespoons of fermented vegetables + 100ml kefir. |
| WEEK 4: 2 to 3 small servings across different meals daily. |
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- Week 1: Start with just 1 teaspoon of sauerkraut brine, kimchi juice, or plain live yoghurt once a day with a main meal.
- Week 2: Increase to 1 tablespoon of solid fermented vegetables or 50ml of kefir once a day.
- Week 3: Introduce a second small portion at a different mealtime, for example, 1 tablespoon of sauerkraut at lunch and 100ml of kefir at breakfast.
- Week 4: Maintain 2 to 3 small, varied servings per day, adjusting downwards if you experience persistent gas or abdominal fullness.
Key Takeaway: Digestive adjustments during the first 7 to 10 days of introducing live cultures are usually temporary. However, if bloating, abdominal pain, or diarrhoea continues beyond two weeks, drop back to a smaller amount or pause and consult your GP.
Choosing the Right Fermented Foods: Quality Matters
Not everything stored in a glass jar or sold with a tangy taste contains beneficial live bacteria. Understanding how products are made and preserved is vital if your goal is supporting gut health.
Fermented vs. Pickled: What Is the Difference?
It is easy to confuse true lacto-fermented foods with standard pickled foods commonly found on UK supermarket shelves.
- Traditional Fermentation: Uses only vegetables, salt, water, and time. Naturally occurring surface bacteria convert vegetable sugars into lactic acid. The food is kept raw and refrigerated to preserve live bacterial cultures.
- Standard Vinegar Pickling: Uses heat-treated vinegar and spices to preserve vegetables quickly. While vinegar adds acidity and shelf stability, vinegar pickling does not produce live probiotic cultures. Furthermore, if pickled items are pasteurised, or heat-treated, in jars, any naturally occurring microbes are destroyed.
If you purchase a jar of red cabbage or pickled onions from an ambient, non-refrigerated supermarket aisle, it has been heat-processed for shelf stability. While it can still provide dietary fibre, it does not contain live probiotic cultures.
What to Look for on Supermarket Labels
When shopping for genuine live fermented foods in the UK, keep these practical points in mind:
- Check the Location: Live fermented products are perishable and must be kept cold. Look for them in the chilled display cabinets rather than ambient grocery shelves.
- Read the Ingredients: True sauerkraut or kimchi should generally list only the main vegetables, salt, water, and spices. Avoid products that list vinegar, sodium metabisulfite, or artificial preservatives, as these inhibit live microbial growth.
- Look for Specific Phrases: Search for labels that state “contains live and active cultures,” “raw,” “unpasteurised,” or “naturally fermented.”
- Watch Out for Added Sugar and Salt: Flavoured kombuchas, drinkable yoghurts, and fruit kefirs can sometimes contain significant amounts of added sugar to offset acidity. Look for varieties with low added sugar. Similarly, if you are monitoring your blood pressure or sodium intake, be mindful that fermented vegetables like kimchi and miso can be relatively high in salt.
Practical Ways to Incorporate Fermented Foods Daily
Eating fermented foods three times a day does not mean eating entire bowls of sauerkraut. The most sustainable way to build a habit is using fermented foods as garnishes, condiments, and flavour enhancers alongside your normal meals.
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| DAILY MEAL INTEGRATION IDEAS |
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| BREAKFAST │ Spoon live yoghurt over porridge; add kefir to a smoothie |
| LUNCH │ Stir kimchi into a grain bowl; add sauerkraut to a wrap |
| DINNER │ Garnish grilled fish with kimchi; whisk miso into warm soup|
| SNACKS │ Sip 100ml kombucha; enjoy a small serving of cottage cheese|
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Breakfast Ideas
- Porridge or Muesli Top-Up: Add a generous spoonful of plain, unsweetened live Greek yoghurt or kefir to warm oats or overnight muesli.
- Gut-Friendly Smoothies: Blend 100ml of water kefir or milk kefir with a handful of spinach, half a banana, and flaxseeds for a morning prebiotic-probiotic combination.
- Eggs with a Twist: Serve poached or scrambled eggs on wholemeal sourdough toast with a small tablespoon of spicy kimchi on the side.
Lunch Suggestions
- Sandwich & Wrap Fillers: Add a tablespoon of well-drained sauerkraut or kimchi to chicken wraps, cheese toasts, or tuna salad fillings for extra crunch and tang.
- Grain Bowls: Top a bowl of quinoa, roasted sweet potato, and greens with a tablespoon of fermented red cabbage.
- Probiotic Salad Dressing: Whisk 2 tablespoons of extra virgin olive oil with 1 tablespoon of raw sauerkraut brine and a teaspoon of Dijon mustard for an easy salad dressing.
Dinner Ideas
- Soups and Stews: Whisk a tablespoon of miso paste into warm vegetable or chicken broth just before serving. Avoid boiling miso directly, as high temperatures kill delicate bacterial cultures.
- Main Course Garnishes: Serve grilled salmon, lean meats, or roasted vegetables with a small side of fermented pickles or sauerkraut.
- Tempeh Stir-Fries: Cube tempeh, fermented soya beans, and stir-fry with broccoli, ginger, and garlic for a nutrient-dense protein source.
When Gut Symptoms Persist: Looking Beyond Diet
While adding small, regular amounts of fermented foods is a fantastic habit for general wellness, diet is only one piece of the health puzzle. It can be frustrating if you have spent weeks carefully eating sauerkraut, drinking kefir, and increasing dietary fibre, only to find that persistent bloating, irregular bowel habits, fatigue, or low mood remain unchanged.
It is important to remember that fermented foods are dietary support—they are not treatments or cures for underlying medical conditions. Persistent digestive symptoms can stem from several underlying clinical issues that require proper medical evaluation rather than further dietary restrictions.
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| POTENTIAL OVERLAPPING CLINICAL CAUSES |
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| • Coeliac Disease / Inflammatory Bowel Disease (IBD) |
| • Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth|
| • Thyroid Dysfunction (Underactive Thyroid / Hypothyroidism) |
| • Micronutrient Deficiencies (Iron, Ferritin, Vitamin B12, Vitamin D) |
| • Chronic Low-Grade Systemic Inflammation |
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Potential Causes of Ongoing Digestive Symptoms
- Coeliac Disease: An autoimmune reaction to gluten that causes damage to the lining of the small intestine, leading to bloating, abdominal discomfort, diarrhoea, and nutrient malabsorption.
- Thyroid Imbalances: The thyroid gland acts as the body's metabolic regulator. An underactive thyroid, or hypothyroidism, slows down bodily processes, frequently causing sluggish bowel movements, severe constipation, unexplained weight gain, cold sensitivity, and deep fatigue.
- Nutrient Malabsorption: If your intestinal lining is inflamed or irritated, your body may struggle to absorb essential nutrients. Low levels of iron, ferritin, vitamin B12, or vitamin D can lead to weakness, brain fog, and exhaustion that no amount of probiotic food can fix alone.
- Systemic Inflammation: Low-grade, chronic inflammation can affect digestive motility, gut barrier function, and overall well-being.
The Blue Horizon Method: A Structured Approach to Health
If you are experiencing persistent digestive issues, mystery symptoms, or simply want to know whether your lifestyle choices are supporting your body, we recommend following a clear, phased approach rather than guessing. You can also read this practical guide to checking your gut microbiome.
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| THE BLUE HORIZON METHOD |
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| |
| [ STEP 1: CONSULT YOUR GP ] |
| Rule out underlying clinical conditions, review medications, and |
| discuss persistent or concerning digestive symptoms. |
| |
| [ STEP 2: STRUCTURED SELF-CHECK ] |
| Track food intake, portion sizes, timing, stool consistency, |
| stress levels, and energy patterns in a daily diary. |
| |
| [ STEP 3: TARGETED BLOOD PROFILE SNAPSHOT ] |
| Use structured pathology panels to gather practical baseline data |
| and guide informed, productive discussions with your GP. |
| |
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Step 1: Consult Your GP First
Your first port of call should always be your NHS GP. A doctor can review your symptoms, conduct physical examinations, check for warning signs, and order standard clinical investigations, such as coeliac blood screens or routine stool tests, to rule out serious underlying conditions.
Step 2: Structured Self-Check
Before making further drastic diet changes or ordering private health tests, keep a structured log for 14 days. Record:
- What you eat and drink, including exact portion sizes of fermented foods.
- The timing of your meals.
- Digestive symptoms, including bloating severity, gas, and abdominal discomfort.
- Bowel habit changes, using the Bristol Stool Chart as a reference.
- Overall energy levels, sleep quality, and daily stress.
Pattern tracking often reveals practical triggers—such as eating too quickly, consuming fermented drinks on an empty stomach, or high stress levels during work hours—that might be influencing your digestion.
Step 3: Targeted Pathology Testing as a Snapshot
If your standard initial GP checks are normal but you still feel unwell, or if you want a comprehensive baseline snapshot to guide your lifestyle plan, private blood testing can provide valuable objective context.
At Blue Horizon, we offer doctor-led pathology profiles designed to look at the wider biological picture. Rather than relying on a single isolated marker, looking at comprehensive health panels helps you and your GP see how different bodily systems—such as metabolic rate, thyroid function, inflammatory status, and micronutrient stores—are interacting.
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| TIERED BLOOD PROFILE COMPARISON |
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| Tier │ Key Focus & Included Markers |
| ─────────── │ ─────────────────────────────────────────────────────── |
| BRONZE │ Base thyroid function (TSH, Free T4, Free T3) + |
| │ Blue Horizon Extras (Magnesium, Cortisol). |
| ─────────── │ ─────────────────────────────────────────────────────── |
| SILVER │ Everything in Bronze + Autoimmune Thyroid Antibodies |
| │ (TPOAb, TgAb) to check for autoimmune triggers. |
| ─────────── │ ─────────────────────────────────────────────────────── |
| GOLD │ Everything in Silver + Micronutrients & Inflammation |
| │ (Ferritin, Folate, Vitamin B12, Vitamin D, CRP). |
| ─────────── │ ─────────────────────────────────────────────────────── |
| PLATINUM │ Complete thyroid profile + Metabolic & Iron Panel |
| │ (Reverse T3, HbA1c, Full Iron Panel, TIBC, UIBC). |
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If you want to review the available testing options, the Thyroid Premium Bronze profile provides an entry-level thyroid snapshot including TSH, Free T4, Free T3, Magnesium, and Cortisol.
For thyroid antibodies and the markers included in the next tier, see the Thyroid Premium Silver profile. The Thyroid Premium Gold profile adds vitamin, ferritin, and inflammation markers, while the Thyroid Premium Platinum profile includes the broader iron and metabolic panel described above.
Why Systemic Markers Matter for Gut and Energy Health
When investigating persistent tiredness, low mood, or sluggish digestion, evaluating systemic markers alongside your doctor provides vital clinical context:
- Thyroid Function (TSH, Free T4, Free T3): Thyroid hormones regulate metabolic rate throughout the entire body, including how fast food moves through your digestive tract. An underactive thyroid can directly cause constipation, abdominal fullness, and chronic lethargy.
- Inflammatory Markers (CRP): C-reactive protein (CRP) is a sensitive indicator of systemic inflammation in the body. Elevated levels suggest an active inflammatory response that warrants further clinical investigation.
- Key Micronutrients (Ferritin, B12, Folate, Vitamin D): Ferritin measures your iron stores. Low ferritin can cause severe exhaustion long before full-blown anaemia develops. Vitamin B12 and Vitamin D are essential for immune function, energy production, and nerve health.
- The Blue Horizon Difference (Magnesium & Cortisol): All Blue Horizon Thyroid panels include Magnesium and Cortisol as standard extra markers. Magnesium is an essential cofactor for hundreds of enzymatic processes, supporting muscle function and bowel regularity. Cortisol reflects your adrenal response and stress levels, which directly influence gut motility through the gut-brain axis. Most standard basic screens leave these cofactors out.
Flexible Collection Methods for Your Convenience
To make accessing private blood tests practical and convenient, our tiered profiles offer flexible sample collection options:
- Bronze, Silver, and Gold Tiers: Can be completed at home using a fingerprick microtainer sample, a Tasso blood collection device, or via a local clinic visit or nurse home visit.
- Platinum Tier: Requires a full venous blood draw performed by a trained professional, available through a clinic appointment or a nurse home visit.
For all thyroid-related panels, we recommend taking your blood sample around 9am. Thyroid hormone levels follow a natural circadian rhythm, and sampling at 9am ensures consistent, accurate baseline results that can be meaningfully compared over time.
Note on Testing Options & Pricing: If you wish to explore detailed blood profiles to discuss with your healthcare professional, you can view current pricing and full marker lists directly on the thyroid blood testing collection. Private blood tests do not provide a medical diagnosis on their own; they provide accurate data to support better-informed conversations with your GP or specialist.
Practical Real-World Scenarios
To help illustrate how dietary shifts, digestive symptoms, and objective health checks fit together, consider these real-world scenarios:
Scenario 1: The Fast-Track Bloater
- The Challenge: You decide to improve your gut health by drinking 300ml of kombucha every morning and adding three heaped tablespoons of kimchi to lunch and dinner. Within three days, you feel painfully bloated, full of gas, and frustrated.
- The Solution: This is a classic case of too much, too soon. Drop back to just 1 teaspoon of fermented vegetable juice once a day with dinner. Allow your gut flora 7 to 10 days to adapt before slowly scaling up to a single tablespoon.
Scenario 2: Persistent Exhaustion Despite a Healthy Diet
- The Challenge: You have been eating small, daily portions of live yoghurt, sauerkraut, and fibre-rich vegetables for two months. Your bowel habits are regular, but you still wake up feeling unrefreshed, suffer from heavy limbs, and experience severe afternoon brain fog.
- The Solution: Because your digestion has settled but systemic fatigue persists, the issue may lie outside your diet. A consultation with your GP is the right first step. Your GP may recommend ruling out thyroid dysfunction or nutrient deficiencies. A broader snapshot—such as a Gold Thyroid Profile assessing TSH, Free T4, Free T3, Ferritin, Vitamin B12, and Vitamin D—can help identify if low iron stores or an underactive thyroid are driving your exhaustion.
Scenario 3: Sluggish Digestion and Cold Sensitivity
- The Challenge: You suffer from long-standing constipation, dry skin, feeling cold all the time, and a slow, heavy feeling in your stomach after meals, despite trying live kefir daily.
- The Solution: Sluggish bowel motility combined with cold intolerance and dry skin points toward a potential metabolic or thyroid slowdown. Rather than assuming you just need more live cultures, consult your GP to discuss a comprehensive thyroid screen. Identifying an underactive thyroid allows your doctor to provide targeted clinical management, which often resolves sluggish digestion naturally.
Conclusion & Next Steps
When it comes to the question of how much fermented food for gut health you should eat, the answer centers on consistency, moderation, and variety:
- Aim for 1 to 3 small servings daily: A tablespoon of sauerkraut, 100ml of kefir, or a small pot of plain live yoghurt is plenty.
- Start low and go slow: Introduce live cultures gradually over 3 to 4 weeks to allow your digestive tract time to adapt without uncomfortable bloating.
- Prioritise raw, refrigerated products: Look for “live and active cultures” on chilled labels, and avoid pasteurised products pickled in heat-treated vinegar.
- Look at the bigger health picture: Fermented foods nourish your gut microbes, but they cannot fix underlying autoimmune issues, thyroid imbalances, or deep nutrient deficiencies.
If you have adjusted your diet sensibly but continue to struggle with digestive discomfort, low energy, or mystery symptoms, follow the Blue Horizon Method. Speak with your GP first to discuss standard clinical rule-outs, keep a detailed food and symptom journal, and consider a targeted blood test profile when you need an objective snapshot to guide your next clinical conversation.
FAQ
How much fermented food should a beginner start with?
A beginner should start with no more than 1 teaspoon of fermented vegetables, or their brine, or 50ml of a fermented drink like kefir or kombucha once per day with a main meal. This small starting amount gives your resident gut microbiome time to adapt without causing sudden gas, rumbling, or abdominal bloating. You can gradually increase your portion size over three to four weeks as your digestive tolerance improves.
Can you eat too much fermented food in a day?
Yes, it is entirely possible to eat too much fermented food. Consuming large quantities—such as half a jar of sauerkraut or multiple large glasses of kombucha in a single day—can overwhelm your digestive tract with live microbes, fermentable carbohydrates, and organic acids. This often leads to excessive flatulence, severe bloating, stomach cramps, or loose stools. Furthermore, some fermented foods like kimchi and miso contain significant sodium, while commercial kombuchas can contain added sugars, so moderation is key.
Do shelf-stable pickled vegetables in vinegar count as fermented food?
Generally, no. Most pickles, sauerkrauts, and red cabbages found on ambient, unrefrigerated supermarket shelves are preserved using vinegar and subjected to heat pasteurisation during canning. While heat pasteurisation makes jars shelf-stable for months, the high temperatures destroy the delicate live bacterial cultures. While these vegetables still provide dietary fibre, they do not deliver live probiotic benefits. To get live cultures, look for unpasteurised products in the chilled section or make your own at home via lacto-fermentation.
What should I do if fermented foods always give me severe bloating?
If eating even tiny amounts of fermented foods consistently triggers severe bloating, pain, or bowel changes, stop consuming them temporarily. Severe reactions can sometimes indicate underlying digestive conditions—such as Small Intestinal Bacterial Overgrowth (SIBO), Irritable Bowel Syndrome (IBS), or specific dietary sensitivities. Keep a 14-day food and symptom diary, and schedule an appointment with your GP to discuss your symptoms and explore appropriate clinical rule-outs.
