Fortis gastroenterologist hails South Indian food, says it’s poorly marketed but excellent for gut health

Health benefits of fermented food: The expert said dosa, idli, sambar are naturally fermented, low-oil, high-fibre, probiotic-rich, and packed with protein, antioxidants, and gut-healing goodness (Image: Canva)

• South Indian fermented foods offer gut health benefits
• Idli, dosa, and sambar are nutritious, protein-rich options
• These foods are under-marketed despite their health advantages

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Wellness trends may be hailing fermented foods now for their gut health benefits, but in South India, they have been an ancient practice, evident in the diet people enjoy. Rice, lentils, millets, coconut, and fermentation have been part of the tradition for generations, and these ingredients and culinary practices are known to support nutrition and protect the gut.

Fortis gastroenterologist Dr Shubham Vatsya took to his Instagram account and explained the power of simple South Indian foods that are usually not promoted as often. “South Indians are very poor marketing agents of their own foods, despite the fact that they have some of the healthiest fermented foods,” he said.

He highlighted how these foods are not talked about as much as gravies or platters that are heavily laden with butter or ghee. “We drool over butter-loaded gravies and tandoori platters, calling them “healthy,” while ignoring one of the smartest cuisines in the world, South Indian food,” he added.

Also read | How India’s fermented drinks are fuelling a gut-health revival

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A post shared by Dr. Shubham Vatsya (@dr.shubhamvatsya)

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Dr Vatsya hailed idli as one of the best fermented foods. For sambar, he suggested adding vegetables, as the combination makes it both protein- and fibre-rich. He called it a naturally well-balanced dietthat’s also clean and plant-forward.

For dosa lovers, he advised, “If you cook dosa in oil without over-frying it and replace potato with paneer, then you have a great vegetarian option: fermented dosa with protein.” He called all of these as excellent options for fermented foods. These are excellent for your gut health.

“Dosa, idli, sambar… naturally fermented, low-oil, high-fibre, probiotic-rich, and packed with protein, antioxidants, and gut-healing goodness. Yet, it’s under-marketed compared to its benefits. Maybe it’s time we give it the spotlight it deserves,” Dr Vatsya concluded.

Also read | Big ferment: This ancient food preparation technique has won over food scientists, too

5 low-calories South Indian foods

Idli Sambar: Steamed idlis and hot sambar are a classic combo enjoyed by many.

Rasam with Rice: Healthy and delicious, rasam packs a punch of flavour and can be enjoyed with rice.

Curd Rice: One of the most comforting South Indian dishes, made by mixing cooked rice with curd.

Avial: It’s a vegetable curry that’s packed with fibre. It is also light on the digestive system.

Cabbage Poriyal: It is made with finely chopped cabbage, mustard seeds, urad dal, coconut, and green chillies.

FAQs on South Indian Fermented Food

1. What are some traditional South Indian fermented foods?

Idli, dosa, and sambar are popular traditional South Indian fermented foods known for their health benefits and delicious taste.

2. How do fermented foods support gut health?

Fermented foods are rich in probiotics, which help maintain a healthy gut flora, aiding digestion and boosting immunity.

3. What makes South Indian fermented foods nutritious?

These foods are naturally low in oil, high in fibre, packed with protein, antioxidants, and beneficial probiotics, promoting overall health.

4. How can I make dosa healthier?

Cook dosa in oil without over-frying, and replace potato filling with paneer to make a protein-rich and healthier version.

5. Why is sambar considered a balanced meal?

Sambar, when prepared with a variety of vegetables, becomes rich in protein and fibre, making it a balanced and nutritious meal.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.