High 6 Distinctive Fermented Indian Superfoods – HealthifyMe Weblog


This raging pandemic has managed to convey down your entire world on its knees. Nonetheless, one constructive factor that has occurred is – individuals have began taking well being critically. Individuals are actually conscious that main a wholesome way of life has nice advantages and is focussing on varied components in attaining and sustaining good well being. One of many key components is the standard of the meals being consumed. Individuals have began shifting in the direction of consuming extra complete grains, greens, and pure meals gadgets and avoiding the processed ones. 

Meals aficionados and well being consultants have been debating quite a bit over fermented meals and their well being influence. Fermentation is a naturally occurring anaerobic course of. Throughout fermentation, microorganisms, corresponding to yeast, micro organism, and many others., break down the carbohydrates current within the meals into natural acid, alcohol, and gases. This methodology helps in preserving the meals gadgets whereas on the similar time including to it a bunch of micro organism that improves intestine well being and immunity. Fermented meals are wealthy sources of B nutritional vitamins in addition to K2. These useful properties qualify fermented Indian foods as superfoods. It’s these useful properties of the fermented Indian meals gadgets that make them a “superfood”. 

Desk of Contents

Fermented Meals and their Sorts

Fermented meals have been a major a part of conventional Indian delicacies, regardless of the state you might be in. They’re created from a wide range of components in addition to colourful fruit and veggies. Largely there are 7 varieties of fermented meals:

  1. Comprised of cereals and/or pulses – Idli, dosa, Ambala, nan, pazhaya, and many others.
  2. Buttermilk based mostly together with cereal/pulses – Okayadi, Kulu, Mor Kuzhambu, and many others.
  3. Fermented sweets and snacks – Tiskari, jalebi, Bhatura, Torani, Changpa, Thuktal, and many others.
  4. Comprised of milk – Curd, Philuk, Somar, Chhu, Chirpin, and many others.
  5. Comprised of unripe fruits, bamboo shoots, greens – sauerkraut, Iromba, Meshu, Goyang, Gundruk, Sinki, Khorisa-Tenga, and many others.
  6. Comprised of meat merchandise – Yak Satchu, Hentak, Lona Ilish, Uttonggari, and many others.
  7. Comprised of pulses – Bedwin roti, dhokla, khaman, Madrah, wadi, Bekanthu, Hawaijar, and many others.

6 Indian Fermented Superfoods

#1 Enduri Pitha

It is a meals merchandise native to the state of Odisha. It’s ready on the time of the prathamastami competition from black gram and parboiled rice. The 2 components are floor collectively to make a batter which is then fermented. The batter is then unfold over a turmeric leaf and steamed. The meals is simple to digest and may be eaten by individuals of any age group. 

Dietary Quotient

100 grams of Enduri Pitha accommodates:

  • Carbs – 47.35 gms
  • Proteins – 7.13 gms
  • Fats – 4.04 gms 
  • Fibre – 2.95 gms 

Consumed throughout the winter season it’s protein wealthy, provides vitality and strengthens the physique’s immune system. 

#2 Hawaijar

Comprised of soybean, Hawaijar is a wealthy supply of protein. This meals merchandise is usually consumed within the state of Manipur. It has a peculiar taste and is kind of sticky. One of many microorganisms liable for the fermentation is Bacillus spp, which helps in regulating irritation within the physique. The dish is ready by fermenting cooked soya beans in banana or fig leaves which is stored in a closed bamboo basket for 3-5 days. It helps within the fermentation course of and produces high quality product. On account of its excessive protein content material, the meals is advisable for adults and youngsters over the age of 10. 

Dietary Quotient

100 grams of Hawaijar accommodates:

  • Carbs – 9.4 gms
  • Proteins – 43.8 gms
  • Fats – 1.75 gms 
  • Fiber – 5.56 gms 

#3 Gundruk

Although historically from Nepal, this dish could be very generally consumed within the North-Jap states of Arunachal Pradesh, Assam, and Meghalaya. Gundruk is created from fermenting leafy veggies corresponding to mustard leaves, cauliflower, greens, and radish leaves and is used as a aspect dish. Farmers permit the inexperienced leaves to wilt for a day or two after which pound them with a bit of water, squeeze them and at last pack them away in tight-lidded jars for a number of days to ferment. When it’s suitably fermented the leaves are taken out and dried within the solar and used. This course of makes the leaves wealthy in microorganisms in addition to potassium, calcium, and sodium.

Dietary Quotient: 1 gram of Gundruk accommodates:

  • Carbs – 48%
  • Proteins – 49% 
  • Fats – 3%

#4 Dahi (Indian Yoghurt)

Present in each Indian family, Dahi is ready by naturally fermenting cow or buffalo’s milk. It’s a wealthy supply of folic acid, riboflavin, vitamin B-complex, and lactic acid micro organism. Used within the every day weight loss program, it’s wealthy in probiotics or good micro organism thereby enhancing intestine well being. It additional impedes the expansion of E. coli and different dangerous micro organism within the intestine.

Dietary Quotient

100 grams of curd accommodates:

  • Carbs – 4.7 gms
  • Proteins – 3.5 gms  
  • Fats – 3.3 gms 
  • Water – 88% 

A number of research have indicated that probiotic micro organism would possibly assist in enhancing the immune system and lowers ldl cholesterol. 

#5 Dhokla

A conventional fermented meals, dhokla is a staple meals merchandise of Gujarat. It’s ready utilizing Bengal gram and/or rice. Rice and pulse flour is fermented with curd after which steamed. The ensuing merchandise is ethereal and spongy. The method of fermentation will increase the antioxidant property of constructing it simply digestible and appropriate for diabetics as properly. It helps in combating age-related ailments and is of nice significance to diabetic individuals. 

Dietary Quotient

100 grams of dhokla accommodates:

  • Carbs – 16 gms
  • Proteins – 6.8 gms  
  • Fats – 7 gms 
  • Fiber -2-8 gms

#6 Sel roti

It’s a ring-shaped fermented meals eaten in Sikkim and Darjeeling and ready from domestically grown rice which is soaked in a single day in chilly water. The soaked rice is then pounded and combined with sugar, wheat flour, butter, and condiments corresponding to cardamom, nutmeg, clove, and many others. The combination is then kneaded right into a dough and left for fermentation. Sel Roti is analogous in dietary quotient to idli and is an effective supply of digestible proteins. 

Dietary Quotient

1 Sel Roti accommodates:

  • Carbs – 30.9 gms
  • Proteins – 3.2 gms  
  • Fats – 3.6 gms 
  • Fibre – 1.1 gms 


The normal Indian delicacies is inundated with a wide range of fermented meals gadgets created from much more various uncooked components. These meals gadgets are filled with vitamins and important nutritional vitamins and minerals. It helps you in boosting your physique’s immune system and combating widespread ailments corresponding to chilly, indigestion, weight problems, enhancing metabolism, and extra. So, what are you ready for? Go forward and embrace any of those distinctive fermented meals gadgets in your weight loss program and reap the advantages. 

Steadily Requested Questions (FAQs)

Q. Does fermentation improve the dietary quotient of the meals merchandise?

A. Sure, fermentation does improve the dietary quotient of sure meals gadgets. Moreover, it improves the supply of nutritional vitamins and minerals for absorption within the physique.

Q. Are fermented meals gadgets simple to digest?

A. Sure, as most complicated carbs and sugars get damaged down throughout the fermentation course of, it makes the meals simply digestible.

Q. What’s the impact of the fermented meals gadgets on the immune system?

A. The immune response of the physique attracts quite a bit out of your intestine’s well being. Consuming fermented meals gadgets wealthy in probiotic micro organism makes your intestine sturdy, which in flip displays within the immune response of the physique.

Q. Is there any impact of the fermented meals gadgets on the temper and habits of an individual?

A. The intestine is stuffed with neurons that may have a direct affect on an individual’s feelings and emotions. Thus, a wholesome intestine means a greater and happier temper.