Why old-school fermented meals might be the simplest hormone remedy

Traditional Indian fermented foods like idli, dosa, kanji and curd are rich in natural probiotics that support gut health and hormone balance.(Image: Pexels)

Did you know that the best-kept secrets to hormonal balance might be available in your kitchen? It can come with idly, dosa, dhokla and other fermented foods. Long before the word "probiotics" became popular, our grandmothers were spooning out kanji, idlis and curd rice with confidence.

The gut and the hormonal system aren’t two separate stories. “They’re chapters of the same book,” says Nidhi Nahata, Lifestyle Coach and Founder of Justbe by Nidhi Nahata, Bengaluru. The gut is home to millions of bacteria that do far more than digest food.

“These microbes influence insulin (for blood sugar), oestrogen (for reproductive health), and cortisol (your stress response).” A happy gut microbiome is synonymous with a well-balanced body. And one of the most powerful, natural ways to nurture that balance, is Fermented foods.

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Nahata shares 5 reasons fermented foods help your hormones: 

• They stabilise your blood sugar: “Fermented foods improve insulin sensitivity,” says Nidhi. This means fewer energy crashes, sugar cravings, and that dreaded afternoon slump.

• They help manage stress: A healthy gut helps produce serotonin, which directly influences cortisol—your stress hormone. Result? Calmer moods, fewer anxiety spikes.

• They ease hormonal swings in women: Fermented foods support oestrogen metabolism, reducing PMS symptoms and helping the body transition more smoothly through hormonal changes.

• They help the body detox: When your gut flora is thriving, the body is better at flushing out excess hormones and toxins. Less burden, better function.

• They improve sleep and energy: With less hormonal chaos and better digestion, energy becomes more consistent, and sleep comes easier.

• Stick to homemade – “Store-bought probiotic drinks are often over-processed,” warns Nahata. Go back to basics: kanji, curd rice, dosa batter.

• Pair wisely – Mix fermented foods with fibre-rich meals: vegetables, fruits, whole grains. This nourishes the good bacteria.

• Keep it simple – “Two idlis, a bit of kanji—it’s enough,” says Nahata. Consistency is better than extremes.

FAQs about fermented foods:

1. What are some examples of fermented foods that can help with hormonal balance?
Some examples include idly, dosa, dhokla, kanji, and curd rice.

2. How do fermented foods influence hormones?

Fermented foods help improve insulin sensitivity, manage stress by producing serotonin, support oestrogen metabolism, aid in detoxifying the body, and improve sleep and energy levels.

3. Why is homemade better than store-bought probiotics?

Homemade fermented foods are less processed and more natural compared to store-bought probiotic drinks which are often over-processed.

4. How should fermented foods be paired for the best results?

Pair fermented foods with fibre-rich meals such as vegetables, fruits, and whole grains to nourish the good bacteria in the gut.

5. How much fermented food should I consume daily?

A simple and consistent intake, like two idlis and a bit of kanji, is recommended rather than extreme amounts.

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 a specific health diagnosis.