Best fermented foods for gut health: Add yoghurt, idli, dosa, kombucha, others to your daily diet

Health benefits of fermented foods: Apart from their tangy and spice taste, fermented pickles are rich in probiotics , which contribute to gut health by enhancing digestion, improving bowel regularity, and boosting the immune system (Image: Canva)

Several factors, including diet, lifestyle, stress levels, and medication use, influence your gut health. These factors can impact the balance of beneficial bacteria in the gut, known as gut flora, which plays a vital role in digestion and good health.

Multiple studies highlight the nutrient-rich nature of various Indian foods that contribute to digestive health. Ingredients such as yoghurt (curd), fermented pickles, and idli (fermented rice cakes) are rich in probiotics, fibre, and essential vitamins that support digestion and promote wellness.

Health benefits of 10 fermented Indian foods:

Yoghurt/ curd: 

Eating yoghurt everyday has been linked to improved gastrointestinal function and may alleviate symptoms of irritable bowel syndrome (IBS). Yoghurt contains live cultures such as Lactobacillus and Bifidobacterium, which help maintain a healthy balance of gut flora. These probiotics aid in digestion by breaking down lactose and supporting nutrient absorption.

Fermented pickles: 

Who doesn’t love pickles? Apart from their tangy and spice taste, fermented pickles are rich in probiotics like Lactobacillus plantarum and Lactobacillus brevis. These beneficial bacteria contribute to gut health by enhancing digestion, improving bowel regularity, and boosting the immune system. Also, fermented pickles also contain fibre, which supports digestive function and promotes satiety.

Idli:

A South Indian staple, Idli is easily digestible and gentle on the stomach, which makes it suitable for those with digestive sensitivities. Idli is made from a fermented batter of rice and lentils, which undergoes fermentation by beneficial bacteria such as Lactobacillus. This fermentation process increases the bioavailability of nutrients like iron and enhances digestibility.

Dosa:

Similar to idli, dosa is also a South Indian delicacy, made from a fermented batter of rice and lentils. The fermentation process increases the production of beneficial bacteria, which aid in the breakdown of carbohydrates and proteins. Dosa promotes gut flora diversity and supports nutrient absorption, contributing to overall digestive health.

Buttermilk:

Buttermilk is a fermented dairy drink rich in probiotics. The probiotics help maintain a balanced gut microbiome and improve lactose digestion. Buttermilk also contains calcium and vitamin B12, which are essential for bone health and energy metabolism.

Kanji:

Kanji is a traditional Indian fermented drink made from carrots, mustard seeds, and water. It is rich in probiotics and fibre, which promote gut health by supporting the growth of beneficial bacteria. The fermentation process enhances the bioavailability of nutrients and improves digestion, making kanji a refreshing and nutritious addition to the diet.

Dhokla:

Dhokla is a steamed fermented snack made from chickpea flour (besan). The fermentation of besan enhances its nutritional profile and increases the production of probiotics. Dhokla aids in digestion, improves gut flora balance, and provides essential nutrients like protein and fibre, thus contributing to digestive wellness.

Pickle:

Indian pickles (achaar) are traditionally made by fermenting vegetables or fruits in oil and spices. Fermentation increases the probiotic content of pickles, which aids in digestion. Achaar also contains antioxidants from spices like turmeric and fenugreek seeds, which have anti-inflammatory properties that support gut health.

Pazham Kanji: 

A fermented rice water drink popular in Kerala, offers numerous health benefits. This traditional beverage serves as a hydrating and detoxifying option. It supports digestion, enhances nutrient absorption, and boosts immune function due to its probiotic content. Additionally, it contains antioxidants that may reduce inflammation and oxidative stress.

Kombucha/ jaljeera: 

Fermented herbal drinks like kombucha and jaljeera are gaining popularity for their probiotic benefits and refreshing taste. Kombucha is made from fermented tea, while jaljeera is a traditional Indian drink made from cumin, mint, and tamarind. These drinks are rich in probiotics, antioxidants, and digestive enzymes, which support gut health, improve digestion, and boost immune function.