If you are someone who loves food, then you must really think about the importance of a healthy gut. Overindulgence can sometimes ruin your stomach health, while fermented foods also known as little powerhouses of beneficial bacteria supercharge the digestion and thus overall well-being.
When Talking about fermented foods, we immediately think of kimchi. But guess what? India has a rich, ancient tradition of fermentation that is healthy and delicious! We have been doing this for centuries before it was a global trend.
Here are my personal top 9 Indian fermented foods best for the gut.
1. Dahi
Homemade Curd/Yogurt is the most popular among Indian fermented foods. During my childhood I was told to have a small bowl of dahi with every meal and now we know the reason. Dahi is made by fermenting milk with a culture, and thus helps to balance your gut microbiome and aids digestion.. In addition, you can enjoy it plain, add in raita, make lassi, or have with your parathas. [READ: Viral Desi Recipes Tested: Are They Worth the Hype? ]
2. Idli & Dosa Batter
These two are known as South Indian Powerhouses. These breakfasts are not just delicious but nutritional goldmines! Idli and dosa batter is fermented using rice and urad dal mixture. Thesis breaks down complex carbohydrates and proteins that make it easier to digest and increase the bioavailability of nutrients. This bacteria improves gut health and aids nutrient absorption. So enjoy your fluffy idli or a crispy dosa, as they are the best breakfast for gut health!
3. Dhokla
This Gujarati breakfast is a steamed, savory cake. It is made using fermented batter of rice and chickpea flour. Similar to idli, it’s easy to digest and has many nutritional value. It is quite light, fluffy, and makes it a best light snack or breakfast option
4. Kanji
Also known as The Probiotic health Drink. One must definitely try this truly ancient Indian probiotic drink. It is a Traditional Indian recipe made with black carrots or beetroot and fermented in water with mustard seeds and salt. This has a very amazing tangy, pungent flavor and the best source of beneficial bacteria. Kanji is mostly consumed during the colder months in India or to boost. This electric vibrant elixir is quite refreshing and best for the gut.
5. Pickles/Achar
Well here we are talking about the homemade pickle and not the commercially processed ones . commercial pickles contain lodas vinegar and oil. While traditionally made pickles are naturally fermented pickles with less oil and rely more on salt, spices, and sun that are excellent sources of probiotics. These indian pickles recipes are passed down through our generations, and are allowed to ferment naturally over the period time. This develops good flavour and beneficial bacteria. While, these add a healthy punch to your meal. Just make sure they’re genuinely fermented, not just quick-pickled.
6. Appam
This Kerala’s Fermented pancake is super soft, lacy and is made from a fermented batter of rice flour and coconut milk. The fermentation makes it slightly sour in taste and gives an airy texture. This is so light and very easy on our digestive system that makes it a perfect accompaniment with curries.
7. Buttermilk/Chaas
This Refreshing Gut Cooler is a Traditional probiotic recipe from india. This is quite hydrating, refreshing, and a great way to cool down. In addition this also nurtures your gut. Drink A glass of spiced chaas on a hot afternoon and your body and gut will thank you.
8. Pakhala Bhat
This is a Cooling Gut Healer From Odisha, Bengal, and some . This is quite a simple dish that involves soaking cooked rice in water overnight and left to ferment naturally. This cooling dish is very easy to digest and quite rich in probiotics. This is Often enjoyed with fish fry or vegetables fry. It is a staple during hot summers and known for its cooling properties. It has many gut-healing benefits and comfort food.
9. Sinki
Sinki is a popular probiotic recipe from many parts of India’s Himalayan region, especially Sikkim and Darjeeling. This is fermented and dried radish taproots and prepared by fermenting vegetables in an anaerobic environment, then drying them. This Is very rich in probiotics, fiber, and nutrients and known to help in digestion and boost immunity. It adds a very unique, tangy, and earthy flavor to soups and curries.
Conclusion:
Adding these traditional Indian fermented foods into your daily diet is a delicious and natural way to support your gut health. These are culinary heritage being passed down from generations for their flavors and many health benefits. our ancestors definitely knew the power of fermentation!
Which of these are your favorites? Do you know of any other Indian fermented gems I missed? Let me know in the comments below! Happy eating and happy gut!