Fermented Foods For A Healthy Gut And Overall Health – Fitelo

Snehil Sharma

Snehil Sharma
Nov 2022

2 min read
Fermented Foods

Table of content

These past few years in the pandemic have managed to bring the entire world to its knees. But the bright side of this is that people have started taking their health seriously now. Therefore, many individuals are now aware that leading a healthy lifestyle has great benefits. And has started focusing on several factors that help in achieving and maintaining good health. Certainly, people have consciously started moving towards eating vegetable protein rich food, whole grains, fermented foods, and natural food items and avoiding processed ones. So, let’s learn more about fermented foods.

Fermented Foods and Their Types

Fermented foods have been an important part of traditional Indian cuisine, irrespective of the state. In the process of fermentation, microorganisms such as bacteria, yeast, or fungi convert organic compounds such as sugar and starch into alcohol or acid. As a result, this alcohol and acid act as a preservative. 

So, there are 7 types of fermented foods:

  1. Made from cereals and/or pulses
  2. Buttermilk-based cereal/pulses 
  3. Fermented sweets and snacks 
  4. Made from milk 
  5. Made from unripe fruits, bamboo shoots, and vegetables 
  6. Made from meat products 
  7. Made from pulses

Top 5 Indian Fermented Food List

Below is a list of some of the best-fermented foods to include in your diet:

Top 5 Fermented Foods

1. Enduri Pitha

Enduri pitha is a food item native to the state of Odisha. It is mainly prepared at the time of the prathamastami festival from black gram and parboiled white rice. With these two main ingredients, a batter is prepared which is then fermented. After the fermentation of the batter, it is then spread over a turmeric leaf and steamed. This is easy to digest and can be eaten by people of any age group. 

Nutritional Value of Enduri Pitha

100 grams of Enduri Pitha contains:

Nutrients Value
Proteins7.13 gms
Fiber2.95 gms
Fat4.04 gms

This fermented food is mainly consumed during the winter season. It is protein-rich, gives energy, and strengthens the body’s immune system. 

2. Gundruk

This food is traditionally from Nepal. Gundruk is commonly consumed in the North-Eastern states like Uttarakhand, Assam, and Meghalaya. It is made from fermenting leafy veggies such as cauliflower, mustard leaves, vegetable protein rich food, and radish leaves. Farmers allow the green leaves to wilt for a day or two and then pound them with a little water. After this, they squeeze these leaves and finally pack them away in tight-lidded jars for a few days to ferment. When it is perfectly fermented then the leaves are taken out and dried in the sun. This process makes these leaves rich in microorganisms, potassium, calcium, and sodium. 

Nutritional of Gundruk:

 1 gram of Gundruk contains:

Nutrients Value

3. Dahi (Yogurt)

Natural yogurt is found in every Indian household. Dahi or yogurt is prepared by naturally fermenting cow or buffalo milk. Moreover, yogurt is also a rich source of folic acid, vitamin B-complex, riboflavin, and lactic acid bacteria. So, you can use dahi in your regular diet as it is rich in probiotics or good bacteria thereby improving gut health. 

Nutritional Value of Yogurt or Dahi

100 grams of curd contains:


4. Fermented Foods Dhokla

A traditional Gujrati fermented food.  Dhokla is prepared using Bengal gram and/or rice. Rice and pulse flour are fermented with curd and then steamed. This results in an airy and spongy texture. This process of fermentation increases the antioxidant property in it. It will help you to digest this easily and is also suitable for diabetic patients. 

Nutritional Value of Dhokla

100 grams of dhokla contains:

Fat7 gms
Fiber2.8 gm

5. Sel Roti

Sel Roti is a ring-shaped fermented food eaten in Sikkim and Darjeeling. Generally, it is prepared from locally grown rice which is soaked overnight in cold water. The soaked rice is then pounded and mixed with sugar, wheat flour, butter, and condiments such as cardamom powder, nutmeg, and clove. This mixture is then kneaded into a dough and left for fermentation. 

Nutritional Value of Sel Roti

1 Sel Roti contains:

Carbs30.9 gms
Fiber1.1 gms

Health Advantages of Including Fermented Foods In Regular Diet

There are various benefits of eating fermented foods some of which are:

  • Increase Digestion

Having fermented foods is like partially digesting them even before they are consumed. The presence of lactic acid that is produced in foods during Lacto-fermentation prevents the growth of healthy flora within our intestines.

  • Restores Good Bacteria

All these conditions such as lactose intolerance, constipation, gluten intolerance, yeast infections, asthma, etc. are created by a dearth of good bacteria in our guts. Also, consuming lacto-fermented foods help us to get cured of these diseases that are produced by the lack of balance of good bacteria inside our intestines.

  • Budget Friendly

Incorporating fermented food into the regular diet is a perfect way to keep your gut healthy. This food type is not only cheap to make but is also good for our healthy bodies and mind. 

Bottom Line

Traditional Indian cuisine has a variety of fermented food items made from varied raw ingredients. Fermented food items are full of essential vitamins, minerals, and nutrients. Fermented food items also help you to boost your body’s immune system. So, what are you waiting for? Let’s start including this superfood item in our diet and reap the many benefits. 

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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 

Q: Does Fermentation Increase The Nutritional Value Of The Food Item?

Ans: Yes, fermentation does increase the nutritional value of some food items. Additionally, it also improves vitamins and minerals available for absorption in the body.

Q: Can Fermented Food Items Be Easy To Digest?

Ans: Yes, the carbs and sugars get broken down during the fermentation process, which makes the food easily digestible.

Q: What Is The Effect Of Fermented Food Items On the Immune System?

Ans: Consuming fermented food items rich in probiotic bacteria makes your digestive system strong which in turn reflects in the immune response of the body. Also, it helps you to digest your food easily.

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.


This blog post was written to help you to make healthy and better 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. 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.

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