From dosa to kanji, 10 fermented Indian foods worth eating regularly
IdliMade from fermented rice and urad dal batter, idlis are soft and gut-friendly steamed cakes. Rich in probiotics, they improve digestion and are ideal for a light and nutritious breakfast.
DosaSimilar to idli, dosa is a fermented rice-lentil crepe. Crispy and delicious, it supports gut health and provides energy, especially when paired with sambar and chutney for a balanced meal.
DhoklaThis fluffy, steamed Gujarati snack is made from fermented gram flour (besan). It’s light on the stomach, rich in probiotics and excellent for promoting digestion and gut flora balance.
AppamA South Indian dish made from fermented rice and coconut milk, appams are light and gut-soothing. The fermentation process boosts its nutrition and makes it easier to digest.
KanjiA fermented drink made from black carrots and mustard seeds, kanji is tangy and probiotic-rich. It improves gut health, boosts immunity and is a great detoxifier during winters.
Pickles (Achaar)Traditional Indian pickles, especially those fermented in mustard oil and spices, are rich in natural probiotics. In moderation, they aid digestion and add a flavourful zing to meals.
CurdHomemade curd is full of beneficial bacteria like Lactobacillus. Regular consumption supports digestion, strengthens the gut lining and improves overall immunity and nutrient absorption.
Buttermilk (Chaas)Made by churning curd with water and spices, buttermilk is hydrating, cooling and excellent for digestion. It helps balance gut flora and is ideal after heavy meals.
Fermented Bamboo Shoot (Soibum)Popular in Northeast India, this tangy fermented bamboo shoot is rich in fibre and probiotics. It adds a unique flavour to dishes and supports gut and metabolic health.
GundrukA Nepali-origin fermented leafy green consumed in parts of Northeast India, gundruk is rich in probiotics and minerals. It aids digestion and is often added to soups or curries.