Idli, yogurt, and dhokla might not be the first foods that come to mind when you think of health, but research shows that regularly eating fermented foods can offer significant benefits.

Fermented foods are made using an age-old process that not only extends their shelf life but also boosts their nutritional value. This process introduces probiotics—live microorganisms that are crucial for good digestion.

Our digestive system is home to around 100 trillion bacteria and other microorganisms. A healthy gut microbiome is essential; it helps support our immune system and protects against harmful inflammation, which can lead to issues like obesity, diabetes, and even neurodegenerative diseases.

Fermentation has been used for generations to keep foods fresh. Many cultures around the world enjoy fermented foods, making these traditional dishes both tasty and healthy. India is no different. For centuries, we have savored foods like dosa and idli, made from fermented rice and lentil batter, and enjoyed drinks like buttermilk and lassi, which are also fermented.

These beloved staples not only reflect our culinary heritage but also support our gut health.

1. Packed with Probiotics

Fermentation is a natural process where bacteria or yeast convert sugars into substances like lactic acid or alcohol. One of the best parts of this process is the creation of probiotics—good bacteria that help keep your gut balanced. A healthy gut is key for digestion, absorbing nutrients, and supporting your immune system.

Foods like yogurt, idli, dosa, dhokla, and pickles are loaded with probiotics. Eating these regularly can help restore balance in your gut, especially after taking antibiotics. A diverse gut leads to smoother digestion and better overall health.

2. Helps with Digestion

Fermentation also produces enzymes that help break down food, making it easier on your stomach. If you struggle with bloating, constipation, or indigestion, fermented foods can help. Traditional items like idli, dosa, and even fermented drinks like kanji can ease digestion and help your body process food more smoothly.

3. Supports a Healthy Immune System

About 70% of your immune system lives in your gut. A balanced gut microbiome plays a significant role in regulating immune responses. Fermented foods help keep harmful bacteria in check while promoting beneficial bacteria that support immune function. The healthier your gut, the better your body can fend off infections and inflammation.

4. Improves Mental Health

There’s a strong connection between your gut and your brain. What you eat can greatly affect how you feel. Foods rich in probiotics can potentially lift your mood and sharpen mental clarity. Some studies suggest that a healthy gut can help ease symptoms of anxiety, depression, and stress. So, taking care of your gut might also help you feel better emotionally.

5. Better Absorption of Nutrients

Fermentation can enhance the nutritional value of certain foods. It breaks down compounds that may block the absorption of important vitamins and minerals, making it easier for your body to take in nutrients like calcium, magnesium, and B vitamins. This can help with everything from maintaining energy levels to supporting bone health.

6. Supports Weight Management

A healthy gut may also aid in weight management. Research has shown that people with diverse gut bacteria tend to maintain a healthier weight. By encouraging the growth of good bacteria, fermented foods can help with digestion and metabolism, allowing your body to process food more efficiently and support weight control.

7. Tasty and Easy to Add to Your Meals

And let’s not forget—they’re delicious! From the tangy snap of lemon pickles to the creamy goodness of yogurt, there’s a fermented food for every taste. It’s simple to add them to your meals—enjoy yogurt as a refreshing snack, sprinkle some fermented chutney on your dishes, or add a dollop of raita to your rice. A glass of lassi on a hot day offers both great flavor and health benefits.

How to Get Started with Fermented Foods

Start slowly. Jumping into a diet rich in fermented foods can be overwhelming. Your gut needs time to adjust, so begin with small amounts of probiotics and prebiotics, which are food for probiotics. Probiotics thrive on soluble fiber, so make sure to eat your fiber!

Introduce these foods gradually, just like you would with medicine. Always start small. Many Indian fermented foods are easy to make and definitely worth it.

Being consistent is key. Eat or drink something fermented every day. Check your local health store or grocery store; you might be surprised by the variety available, including traditional items like idli, dosa, and yogurt. Start with the food or drink you enjoy the most.

You can use fermented foods in your cooking, too. For example, use yogurt or buttermilk as a base for salad dressings, or add a teaspoon of homemade achar (pickle) to your meals. If you want something different, true sourdough bread is a tasty option for sandwiches. Miso, if you find it, can enhance the flavor of your sabzis or dal—just a teaspoon goes a long way. Fermented chutneys can elevate your meals as well. Look for naturally fermented pickles in the fridge section, or try traditional Indian favorites like gherkins or mixed vegetable pickles.

Cultured butter is another great option that you can find in many grocery stores. Adding these familiar foods to your meals is a delicious way to support your gut health.