Fermented Foods: 15 Indian Fermented Foods You Already Eat

You Already Eat Fermented Foods Every Day

Fermented foods are not a Western trend. India is one of the oldest fermentation cultures in the world. If you eat curd, idli, dosa, or pickle, you are already eating fermented food. You just never called it that.

Fermentation is when tiny living organisms - bacteria and yeast - break down food. They eat sugars and starches. They create acids, gases, and new flavours. The result is food that lasts longer, digests easier, and feeds good bacteria in your gut.

Gold nugget: India has more variety of fermented foods than any other country in the world. A 2020 study in the Journal of Ethnic Foods documented over 200 traditional Indian fermented foods. Most families eat at least 3 to 5 of them daily without thinking about it.

15 Indian Fermented Foods (With How They Are Made)

Out of these 15, most Indian families eat at least 5 every week. Curd, idli/dosa, and pickle alone cover three. Add kanji during Holi season and you have four. India does not need to learn about fermentation - we invented most of it.

Why Fermentation Makes Food Better

Fermentation does four things to food that cooking alone cannot:

• Breaks down anti-nutrients - Phytic acid in rice and dal blocks mineral absorption. Fermentation reduces phytic acid by 40 to 60 percent. This is why idli batter is soaked and fermented - your body absorbs more iron and calcium from the idli.
• Creates new vitamins - Bacteria during fermentation produce B vitamins, especially B12 and folate. Fermented rice water has more B vitamins than plain rice.
• Pre-digests protein - Bacteria break down complex proteins into simpler amino acids. Your stomach does less work. This is why curd is easier to digest than milk.
• Adds good bacteria - Live fermented foods carry Lactobacillus and other probiotic strains that support your gut health.

Research data: A 2022 Cell study found fermented food diets cut 19 inflammatory markers in 10 weeks - Stanford School of Medicine.

Health Benefits of Indian Fermented Foods

The health benefits of fermented foods are well-studied. Here is what science confirms:

• Better digestion - Probiotics from fermented foods help maintain a healthy gut lining and reduce bloating
• Stronger immunity - 70 percent of your immune system lives in your gut. Feeding it good bacteria helps it work better.
• Better nutrient absorption - Fermentation breaks down phytic acid and oxalates that block mineral absorption
• Lower inflammation - The Stanford study showed reduced markers of inflammation after 10 weeks of high-fermented-food diets
• Potential blood sugar benefits - Fermented foods may improve insulin sensitivity, though more research is needed

You do not need expensive supplements to get probiotics. A bowl of fresh curd, a plate of idli, and a glass of kombucha give you more probiotic variety than most pills.

How to Add More Fermented Foods to Your Diet

If you already eat curd and idli, you are ahead of most people. Here is how to add even more variety:

• Morning - Start with a glass of buttermilk, kanji, or kombucha
• Lunch - Include homemade pickle (the traditional oil-based kind, not vinegar-based)
• Snack - Dhokla or fermented ragi ambali
• Dinner - Idli, dosa, or appam. Or a small glass of kombucha before the meal.

Store fermented drinks in glass containers to keep them fresh. The InstaCuppa Glass Beverage Dispenser works well for kanji, kombucha, or fermented rice water - the tap lets you pour without opening the lid.