These Top 10 Fermented Foods In India Are All You Need — Good Gut Health Guaranteed!

Probiotics, prebiotics, metabolites, symbiotics—there are tons of things in the market that claim to improve gut health instantly. But with stress being an ever-unwanted presence in our daily lives, even the best-laid health plans are disrupted and relying on a long list of supplements might feel like too much of a stretch. 

So, what if we told you there’s a list of amazing, natural foods that can do exactly what commercial probiotics promise?

Yes, we’re talking about fermented foods!

Fermented foods are natural foods that undergo microbial fermentation, where good bacteria and yeast break down sugars to produce beneficial compounds. They contain probiotics, organic acids, and bioactive peptides, which enhance digestion, boost immunity, and promote a healthy gut microbiome. 

Want to know the best fermented foods in India? Keep reading because we’re about to list the top 10 fermented foods that are easily available and incredibly good for your gut health!

Table Of Contents 

1. What Are Fermented Foods? 

2. Top 10 Fermented Foods In India To Improve Your Gut Health 

3. Side Effects of Eating Too Much Fermented Food 

4. The Final Say 

5. FAQs 

6. References

What Are Fermented Foods?

Fermented foods are nutrient-rich superfoods created through microbial action. During fermentation, beneficial bacteria and yeast consume carbohydrates and produce organic acids, peptides, and probiotic strains, which transform the food into a gut-friendly powerhouse.

The process of fermentation enhances the availability of lactic acid bacteria, Bifidobacteria, and Saccharomyces yeast, which support digestion, strengthen gut lining, reduce inflammation, and enhance nutrient absorption. Moreover, fermentation reduces anti-nutrients like phytic acid, making vitamins and minerals more bioavailable.

Why should you add these healthiest fermented foods to your diet? Because they introduce diverse, live probiotics into your digestive system, improving digestion and enhancing your immune system naturally. Unlike processed probiotic supplements, the best-fermented foods contain a natural synergy of fibre, prebiotics, and postbiotics, ensuring a long-term positive effect on gut health.

Also Read: Prebiotic And Probiotic Capsules: Differences, Uses & Combination 

Top 10 Fermented Foods In India To Improve Your Gut Health — Healthiest Fermented Foods You’ll Ever Find! 

Here is a list of the top 10 fermented foods in India: 

1. Apple Cider Vinegar (ACV)

Apple cider vinegar has been a household staple for centuries. Made from fermented apples, it contains acetic acid, polyphenols, and probiotics that support gut flora. Its gut benefits include balancing stomach acid, enhancing digestion, and promoting good bacteria. 

To add it to your diet, mix one tablespoon with warm water before meals for better digestion, or you can try ToneOp Care’s ACV effervescent tablets, which are an easy, quick fix to boost your metabolism and keep your gut health strong! 

2. Yogurt

Didn’t we all hear the rave about yoghurt for weight loss? Indeed! A bowl of fresh, homemade yoghurt is a staple in most Indian households. It is a natural probiotic packed with lactobacillus and bifidobacterium strains. Its compounds present include probiotics, calcium, and protein. Its gut benefits include strengthening the gut lining, improving digestion, and reducing bloating. To add it to your diet, have a cup of yoghurt daily or blend it into smoothies.

3. Tempeh

Tempeh is a fermented soybean cake commonly consumed in Indonesia but is gaining popularity in India. It is a protein powerhouse with a natural probiotic boost. Its compounds present include isoflavones, probiotics, and vitamin B12. Its gut benefits include enhancing gut microbiota, reducing inflammation, and aiding in digestion. To add it to your diet, stir-fry with veggies or add to curries and salads. 

4. Tofu

Tofu, besides being a top protein source for a vegan diet, is also a fermented soy product that supports gut health by providing essential amino acids and probiotics. Its compounds present include probiotics, calcium, and phytoestrogens. Its gut benefits include reducing bloating, promoting healthy digestion, and strengthening bones. To add it to your diet, grill, stir-fry, or blend into soups and gravies.

5. Idli & Dosa Batter

A breakfast favourite in South India, fermented rice and urad dal batter is rich in live probiotics and promotes gut health naturally. Its compounds present include lactic acid bacteria, fibre, and vitamin B complex. Its gut benefits include supporting digestion, enhancing gut-friendly bacteria, and boosting metabolism. To add it to your diet, enjoy fresh idlis and dosas with chutney and sambar.

6. Kanji

Kanji is a famous North Indian probiotic drink. It is made by fermenting black carrots and mustard seeds. Its compounds include beta-carotene, anthocyanins, and probiotics. The gut benefits it provides are that it enhances immunity, detoxifies the gut, and improves digestion. Just have a glass before meals to support your digestion! 

7. Pickles (Achar)

Indian pickles, when fermented naturally, are full of probiotics and gut-friendly bacteria. Composed of elements such as lactic acid, polyphenols, and fibre. Its gut benefits are an improvement in digestion, a reduction in acidity, and a strengthening of nutrient absorption. Add it to your diet by eating with dal rice or rotis in moderate amounts.

8. Buttermilk (Chaas)

Buttermilk, or chaas, is an age-old Indian remedy for digestive issues. Its compounds present include lactic acid, electrolytes, and probiotics. Its gut benefits include hydrating, soothing the stomach lining, and preventing bloating. To add it to your diet, drink a glass post-meal for a cooling effect

9. Bhaat (Fermented Rice)

This overnight-fermented rice, consumed in Bengal, Odisha, and Tamil Nadu, is a natural probiotic powerhouse full of power. Its compounds include resistant starch, lactic acid bacteria, and vitamins. Gut benefits include the improvement of gut flora, increased energy levels, and boosted digestion. This can be added to the diet by eating curd and pickles for probiotics.

10. Kombucha

Kombucha, a fermented tea packed with probiotics, is now available in many Indian supermarkets. Its compounds present include organic acids, B vitamins, and antioxidants. Its gut benefits include improving digestion, strengthening immunity, and detoxifying. To add it to your diet, drink 150ml a day as a refreshing beverage.

Also Read: Foods That Provide Roughage: Discover 10 High-Fibre Foods To Keep Your Gut Happy!

Side Effects of Eating Too Much Fermented Food

While the best-fermented foods improve digestion, overconsumption may lead to:

• Bloating & gas due to excessive probiotics

• Acid reflux from high fermentation acids

• Histamine reactions causing headaches or rashes

• High sodium levels in pickles and processed ferments

• Digestive distress if gut flora balance is disturbed

To combat these digestive woes, ToneOp Care's Digest 360 tablets offer a complete formula for 360 digestive health. These tablets contain a powerful blend of 12 enzymes to restore the balance of the digestive system. They can also help to lower gas and flatulence, improve kidney function, and relieve bloating and discomfort. 

The Final Say

These top 10 fermented foods in India are the easiest, most natural way to support gut health. You get the benefits of better digestion, improved immunity, and well-being. Just be mindful that taking everything in balanced proportions is the key—enjoy these superfoods in moderation, and your gut will thank you!

FAQs

1. Can I eat fermented foods every day?

Yes, you can eat fermented foods every day, and in fact, it is highly recommended to add a few servings to your daily meals to improve digestion. However, start with one or two servings per day and gradually increase, as some people may initially experience gas and bloating.

2. Are fermented foods good for digestion?

Yes, they contain probiotics that improve digestion and gut health.

3. Which is the healthiest fermented food?

Yoghurt, kanji, and buttermilk are among the healthiest fermented foods.

4. Can everyone eat fermented foods?

Yes, but people with histamine intolerance should consume them in moderation. Also, people who frequently experience gas and bloating should limit their intake to 1-2 servings. 

5. How often should I eat fermented foods?

Ideally, 1-2 servings daily is good for gut health.

6. Are fermented foods safe for kids?

Yes, fermented foods can be safely eaten by children in recommended types and amounts, such as yoghurt, kefir, sauerkraut, and kimchi. It's important to introduce them slowly, in small amounts, and consider any potential food allergies or sensitivities.

References

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6723656/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9227559/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9003261/ 

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