Did you know your gut contains more than 100 trillion bacteria? And guess what? About 70 percent of your immune system resides in your gut as well. That means your digestion, immunity, mood, and even skin health are all connected to what’s going on in your belly. This is the reason why fermented foods, which are the original probiotics from our very own Indian kitchens, are important.
Long before fancy supplements and kombucha made it to store shelves, we were already fermenting curd, idli batter, kanji, and pickles without even realizing that we were crafting gut-friendly superfoods.
So what exactly do these desi delights do for your health? And why is the world finally catching up to what our grandparents knew all along? Let’s get started!
What Are Fermented Foods?
In the Indian kitchen, you must have seen your mom making curd from milk, or in a western kitchen, to make sourdough, leave the dough to ferment with the yeast.
Fermented foods are foods that undergo a natural process known as fermentation. In this process, tiny living organisms such as good bacteria or yeast consume the sugars and starches contained within them, altering the food’s taste and texture.
Natural Fermentation In Indian Kitchens
Fermentation isn’t new to us Indians. In fact, our grandmothers were pros at it! Many of our everyday favourites are naturally fermented:
- Curd (dahi): Curd is made by adding a spoon of old curd to warm milk and letting it sit.
- Dosa/Idli Batter: It is a mix of soaked rice and dal, ground and left overnight. The result is a soft, fluffy, and gut-friendly breakfast.
- Kanji: Kanji is a tangy drink that includes black carrots, beetroot, and mustard seeds for fermentation. It’s a winter favourite in North India and is great for digestion.
- Pickles (Achaar): The traditional ones, which we make with mango or lemon and ferment in oil and spices over time, are good for you in moderation.
- Dhokla: The batter for dhokla is also fermented before steaming; that’s what gives it that slight tang and spongy texture.
So, if you happen to munch on any of these the next time you sit down, you know your taste buds are being treated as well as your gut!
So, next time you eat any of these, know that you are enjoying great flavour and also giving your gut a little love!
Types Of Fermented Foods
Fermented foods come in all shapes, flavors, and forms. Here’s a quick look at the different types you’ll find both in Indian kitchens and around the world:
So, there are 7 types of fermented foods:
- Made from cereals and/or pulses
- Buttermilk-based cereal/pulses
- Fermented sweets and snacks
- Made from milk
- Made from unripe fruits, bamboo shoots, and vegetables
- Made from meat products
- Made from pulses
Why Are Fermented Foods Good For You?
1. Boosts Gut Health And Immunity
Fermented foods are full of probiotics, the good bacteria that live in your gut. You can think of them as the best friends of your gut.
These good guys fight off the bad ones, keeping your digestion regular and your immune system strong. So, providing them with foods like curd or kanji actually helps you get sick less often.
So, a happy gut means stronger immunity. Simple!
2. Fermented Foods And Digestion
Have you ever eaten too much so that you just felt gross and bloated? Because the natural bacteria break down the tough bits before you even eat them, these foods make food easier to digest.
They help reduce gas, ease constipation, and make digestion smoother. So yes, that daily bowl of curd or glass of kanji will just save you from an upset stomach.
3. Skin And Mental Health Benefits
New studies say your gut and brain are besties. It is like they talk all the time; this is known as the gut-brain connection. Scientists and NIH research review even call it the “gut-brain axis.” So when your gut feels good, you might feel less anxious or moody, too.
When your digestion is running smoothly and your gut bacteria are in balance, it decreases inflammation in your body. This results in fewer breakouts and brighter skin.
Long story short, fermented food helps your stomach and supports your body, mind, and even your skin.
7 Fermented Indian Foods You Must Include In Your Diet
These foods have been around in our Indian kitchens for centuries, even before “probiotics” became a buzzword. So, here’s a closer look at the 7 Indian fermented foods list you can easily add to your daily meals.
1. Curd (Dahi)
Curd is one of the most common and accessible probiotic-rich foods in Indian households. It contains live cultures of Lactobacillus. They help maintain gut balance, support digestion, and even boost immunity.
Do you know? Probiotics from fermented dairy products can reduce irritable bowel syndrome (IBS) symptoms and enhance gut health. The World Journal of Clinical Gastrointestinal Surgery published this study.
So, always prefer homemade curd over the one in the market because homemade curd contains active bacterial strains.
2. Dosa/Idli Batter
Idli/dosa batter is a South Indian staple. These batters are made by fermenting a mix of rice and urad dal. The natural fermentation process increases the bioavailability of nutrients like B-vitamins and makes the food easier to digest.
Moreover, lactic acid bacteria formed during the fermentation process have the advantage of naturally breaking down the anti-nutrient phytic acid in urad dal.
3. Homemade Pickles (Achaar)
Traditionally, the Indian pickles are all prepared using salt, different spices, oil, and the sun method for drying. The bacteria in homemade pickles naturally ferment the food, and they are full of good health bacteria and antioxidants from spices like mustard, fenugreek, and turmeric.
Therefore, the pickles bought from a shop have preservatives and vinegar, both of which are killers for probiotic bacteria.
4. Kanji
Kanji is a fermented drink including black carrots, beetroot, mustard seeds, and water. It is famous in North India, particularly during wintertime. It is popular for its tangy taste and digestive properties.
In addition, research by Biotechnology Research International states that fermented vegetable drinks like kanji contain beneficial lactic acid bacteria, which improve gut flora and reduce inflammation.
5. Dhokla
Dhokla is a light, steamed food from Gujarati cuisine. The preparation includes a fermented combination of gram flour (besan) and curd.
So, this fermentation process in dhokla helps with easy digestion. Moreover, the addition of a little ginger and green chilies to the dhokla batter will promote digestion.
According to a research review by the NIH, fermented legume-based foods can improve gut health, reduce bloating, and support better absorption of nutrients.
6. Pakhala Bhaat
Pakhala is a fermented cooked rice that is kept in water overnight. This rice is then consumed the next day, by adding mustard oil, mustard greens, and curd.
In the eastern states, such as Odisha, Bengal, and Assam, it is a favorite summer dish. This food lowers body temperature and relieves the digestive system from excess burden.
Indian Journal of Traditional Knowledge says rice fermentation increases the levels of B12, which is particularly helpful for vegetarian diets.
7. Kombucha
The urban India is going crazy about kombucha, which is a fermented tea. The drink contains acetic acid and live cultures, all of which have benefits like gut health, liver detox, and an increase in energy levels.
However, research is still emerging, but early studies by Food Chemistry Advances suggest that kombucha has antioxidant and antimicrobial effects on your body.
How To Add Fermented Foods To Your Daily Meals
Many Indians already include these foods, you just need to be a little more intentional. So, below are some ideas that can help you make them a regular part of your routine:
Breakfast Ideas
Start your day with light food that provides energy and is easy on the stomach.
- Idli or dosa made from fermented batter are great traditional choices.
- Dhokla works well, too, because they are soft, fluffy, and filling.
- If you want something quick? You can try a curd smoothie with banana or seasonal fruits for a gut-friendly breakfast.
Lunch Tips
Lunch is the perfect time to include curd in your diet.
- You can add a bowl of curd rice to soothe and cool your system.
- Also, include a small serving of homemade pickles on your plate. Pickles add both taste and probiotics.
- On warm days, you can sip on kanji. It helps with digestion and keeps your gut happy.
Snack Options
For snacks, instead of fried or processed snacks, go for something that your gut will thank you for. Such as:
- A few pieces of dhokla make a great light snack.
- When you feel thirsty, sip on buttermilk, kanji, or even a glass of kombucha.
Moreover, for a personalized fermented diet plan, you can connect with our dieticians, and they will be happy to help. Book your consultations with the link below.
Are Fermented Foods Safe For Everyone?
Fermented foods are full of good bacteria and nutrients, but they may not suit everyone. For most people, they’re a healthy addition to the diet. However, a few groups should be a bit more careful.
Who Should Be Careful?
- People with histamine intolerance react to foods like pickles, curd, or kombucha. Moreover, you can identify it as it shows up as headaches, hives, or a runny nose.
- Pregnant women should avoid raw or unpasteurized fermented products like kombucha or raw sauerkraut, because they can carry unwanted bacteria.
- People with sensitive stomachs or gut issues, like IBS, should start having fermented foods slowly to see how their body responds.
If you’re unsure, it’s always a good idea to check with our dietitians first.
How To Start Slowly
If you’re new to fermented foods, don’t go overboard on day one. Start small and watch how your body reacts.
- Begin with a few spoons of curd or buttermilk during lunch.
- Try one small piece of pickle or half a glass of kanji.
So, gradually increase the quantity over a few weeks.
Bottom Line
In short, fermented foods are made by a natural process where good bacteria or yeast break down sugars and starches. In Indian kitchens, curd, idli batter, and pickles are all examples of everyday fermented foods.
Types of Fermented Foods
- Cereals and pulses
- Buttermilk-based cereals/pulses
- Fermented sweets and snacks
- Milk
- Unripe fruits, vegetables, and bamboo shoots
- Meat products
- Pulses
Why Are Fermented Foods Good For You?
- They contain probiotics that support digestion and strengthen your immune system.
- These foods break down hard-to-digest components, helping reduce gas and constipation.
- Healthy gut bacteria can reduce inflammation, leading to better skin and improved mood due to the gut-brain connection.
7 Fermented Indian Foods You Must Include In Your Diet
- Curd (Dahi)
- Idli/Dosa Batter
- Homemade Pickles
- Kanji
- Dhokla
- Pakhala Bhaat
- Kombucha
How To Add Fermented Foods To Your Daily Meals
Breakfast Ideas
- Idli, dosa, or dhokla
- Curd smoothie with fruits
Lunch Tips
- Curd or curd rice
- Small serving of pickle
- Sip on Kanji during hot days
Snack Options
- Dhokla
- Buttermilk, kanji, or kombucha
Are Fermented Foods Safe for Everyone?
Who Should Be Careful?
- People with histamine intolerance
- Pregnant women (avoid raw/unpasteurized versions)
- People with sensitive stomachs or IBS
How To Start Slowly
- Begin with small amounts like a spoonful of curd or half a glass of kanji
- Gradually increase intake over time
Brown Rice Vs White Rice- Which Rice Is Better For Weight Loss?
Do most fitness gurus suggest that brown rice is the perfect way to go but is it true? What is the reality? Which rice to eat to lose weight? Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.
Frequently Asked Questions
What Are Examples Of Fermented Food?
Examples of fermented foods include curd, idli/dosa batter, homemade pickles, kanji, dhokla, pakhala bhaat, and kombucha. These foods go through natural fermentation using good bacteria or yeast, which helps improve digestion and gut health.
Which Indian Food Is Fermented?
Curd, idli, dosa, kanji, dhokla, and homemade pickles are common fermented Indian foods. They are made using natural methods that improve taste and support digestion.
Which Is The Healthiest Fermented Food?
Curd is one of the healthiest foods because it is rich in probiotics and easy to digest. It helps improve gut health, immunity, and overall digestion.
Is Curd Fermented Food?
Yes, curd is a fermented food. You can make it by adding good bacteria to warm milk and letting it sit.
What’s The Connection Between Fermented Foods And Weight Loss?
Fermented foods support weight loss by improving gut health and digestion. Also, a healthy gut can boost metabolism, reduce bloating, and help the body absorb nutrients more efficiently.
Fun Fact
Do you have a busy life and so you are unable to follow a proper diet to lose weight? Well, then don’t worry, you just need to follow some weight loss tips by Fitelo, and you are ready to go.
Contact Us Today
Finally, your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthier food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Thus, eat healthy and live healthy. And enjoy a long, happy life.
Idli also called rice cake, is arguably one of the…