Fermented foods are celebrated for their ability to boost gut health by introducing beneficial probiotics into the digestive system. While the trend has recently gained global attention, India has a rich tradition of fermented foods that are not only delicious but also support digestion. Here are five fermented Indian foods that deserve a place on your plate:
- Idli: A South Indian staple, idli is made by fermenting a batter of soaked rice and urad dal. The overnight fermentation process gives idlis their soft, fluffy texture and tangy flavor. Rich in probiotics, idlis are a great way to kickstart your day with a light and nutritious meal.
- Dhokla: A popular Gujarati snack, dhokla is made from a fermented batter of chickpea flour, rice flour, yogurt, and water. The mixture is left overnight to ferment, giving it a slightly sour taste. The steamed, spongy texture of dhokla makes it both a gut-friendly and protein-packed treat.
- Dosa: Much like idli, dosa is a beloved South Indian dish made by fermenting a mixture of rice and urad dal. The fermented batter is spread thin on a hot tawa to make crispy, golden crepes. Dosas are often paired with chutney and sambar, both of which can also include fermented ingredients.
- Pickles: Indian pickles are made by fermenting seasonal vegetables and fruits in a brine of salt, oil, and spices. Lemon pickle, for example, uses five traditional Indian spices, including fennel, cumin, fenugreek, mustard, and nigella seeds. Fermented pickles not only enhance flavor but also help maintain gut flora.
- Solkadhi: Popular in Goan and Konkan cuisine, Solkadhi is a cooling, probiotic-rich drink made with kokum and coconut milk. The tangy flavor of kokum, combined with the creaminess of coconut, makes this beverage both refreshing and beneficial for digestion. Often served with spicy coastal dishes, Solkadhi helps balance the heat and aids in digestion.
Including these fermented foods in your diet can significantly boost your gut health while adding diverse flavours to your meals. Embrace these age-old culinary practices for a happier, healthier gut.