Fermented foods are now finding favour in Indian homes, all over again. Fermented products like idli, dosa batter, curd and pickles were something that our grandparents have always known for their worth. Today, science can also attest to the fact that fermented foods are not always just delicious but incredibly good for you! They’re chock-full of good bacteria, vitamins and minerals that benefit our overall health.
Here we discover what fermented foods are, how they can benefit your health and share just a couple of simple recipes to try at home.
What are Fermented Foods?
Fermentation is the natural process in which bacteria, yeast or fungi convert food into simpler substances. This is a preserve like food and consumption can also be improved upon by preserving nutrition. Fermentation produces its own natural probiotics (good bacteria). These probiotics aid in digestion and maintain our gut in a healthy condition.
Some popular Indian fermented products include curd, lassi, buttermilk, idli, dosa, dhokla, kanji and pickles. Internationally, foods such as sauerkraut, kimchi, kombucha kefir and miso are also very popular.
Health Benefits of Fermented Foods
1. Improves Digestion
Probiotics Naturally, there are fermented foods with a high content of probiotics. These probiotics aid in maintaining a healthful balance of the good bacteria within our stomach. This helps in better digestion and also controls issues, such as constipation and bloating along with gas.
2. Boosts Immunity
Your gut is a key player in your immune system. The probiotics in fermented foods help immune cells grow and protect us from dangerous infections.
3. Enhances Nutrient Absorption
Fermentation increases the bioavailability of nutrients such as vitamins, minerals and antioxidants. That makes them easier for your body to absorb.
4. Good for Heart Health
Certain fermented foods, such as curd and kimchi, can aid in reducing cholesterol levels to keep that blood pressure in check.
5. Supports Mental Health
Research has suggested that the health of the gut and mental health are linked. Consuming probiotics can improve mood, alleviate stress and lessen the likelihood of depression.
6. Natural Detoxification
Fermented food for body detox Fermented food is cleansing It great to help clear waste from the body. They also enhance the function of liver and keep body clean from inside.
Simple Fermented Food Recipes You Can Make at Home
1. Homemade Curd
- Boil the milk and allow it to cool till luke warm.
- A spoon of curd as a culture will do.
- Leave it covered in a warm place for 6–8 hours.
- Fresh curd is ready.
2. Idli/Dosa Batter
- Leave rice and urad dal separately soaking for 6-8 hours.
- Pound till they are a fine paste.
- Combine and ferment over night.
- Prepare fluffy idlis or crispy dosas with the batter.
3. Kanji Drink
- Combine black carrots or beets, mustard seeds, salt and water.
- Let it rest in the sun for 3–4 days to ferment.
- This tart, probiotic drink is ready to help with digestion.
4. Handy Fermented Rice (Pazhaya Sadam in South India)
- Cook rice and leave it overnight soaked in water.
- The next morning, serve it along with curd and onion and salt.
- This is a probiotic rich, cooling breakfast.
5. Pickled Vegetables
- Cut carrot, cucumber, and radish.
- Add mustard seeds, salt, turmeric and lemon juice.
- Keep stirring in a glass jar for 2-3 days.
- Appreciate crunchy and zesty pickled veggies.
How to Add More Fermented Foods to Your Diet
- Start small, especially if you are new to fermented foods.
- Consume a variety of fermented features for overall gut health.
- Do not use a lot of salt or oil to make pickles.
- Place jars of fermented foods in clean jars to avoid spoilage.
Conclusion
Fermented food is easy, healthy and delicious! They enhance digestion, build immunity and provide natural energy. A lot of these foods are already a regular part of our Indian diet, and just including them in the daily routine can have positive impacts on health. Rather than spending on exorbitant probiotic supplements, consume your own curd, idli or pickles with your meals. You can absolutely have your cake and eat it too, with just a little bit of effort.
FAQs:
Q1. Is it safe for everyone to eat fermented foods?
Yes, almost everyone can like them. But small quantities are advisable, especially if you have a weak stomach or health problem.
Q2. Can children eat fermented foods?
Yes curd, idli,dosa and dhokla are very safe and healthy for children.
Q3. How much fermented food should I consume each day?
One to two servings per day is fine for most people.
Q4. Are fermented foods a substitute for probiotics supplements?
Yes, Probiotics from fermented foods are typically better than capsules.
Q5. Do fermented foods cause acidity?
Arguably, in most instances they ‘lower acidity’. However, if you don’t tolerate it well then avoid these spicy fermented foods including kimchi or pickles.
