Prime 6 Distinctive Fermented Indian Superfoods

Fermented Foods

This raging pandemic has managed to convey down your entire world on its knees. Nonetheless, the intense aspect to that is that folks have began taking their well being critically now. Most at the moment are conscious that main a wholesome way of life has nice advantages and are focussing on numerous elements that assist in reaching and sustaining good well being. Individuals have consciously began shifting in direction of consuming complete grains, greens, fermented meals, and pure meals gadgets and avoiding the processed ones. 

Meals aficionados, nutritionists, and well being consultants have been debating loads over fermented meals and their well being impression. Fermented meals are wealthy sources of B nutritional vitamins in addition to K2. Fermentation is a naturally occurring anaerobic course of, throughout which, microorganisms, equivalent to yeast and micro organism break down the carbohydrates current within the meals into natural acid, alcohol, and gases. This technique helps in preserving the meals gadgets whereas on the similar time including to it a number of micro organism that improves intestine well being and immunity. These useful properties not solely qualify fermented Indian meals as superfoods but in addition meals that ought to be part of your on a regular basis meal.

Now, that we’ve got learnt how necessary fermented meals are, let’s check out their many varieties and a few distinctive fermented meals gadgets which can be discovered solely in India!

Desk of Contents

Fermented Meals and their Varieties

Fermented meals have been a major a part of conventional Indian delicacies, regardless of the state you’re in. They’re made out of a wide range of elements in addition to colourful vegetables and fruit. Largely there are 7 varieties of fermented meals:

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

6 Indian Fermented Superfoods

#1 Enduri Pitha

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 elements 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 straightforward to digest and might be eaten by individuals of any age group. 

Dietary Quotient

100 grams of Enduri Pitha comprises:

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

Consumed in the course of the winter season it’s protein wealthy, provides power and strengthens the physique’s immune system. 

#2 Hawaijar


Comprised of soybean, Hawaijar is a wealthy supply of protein. This meals merchandise is often consumed within the state of Manipur. It has a peculiar taste and is sort of sticky. One of many microorganisms chargeable 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 saved in a closed bamboo basket for 3-5 days. On account of its excessive protein content material, the meals is beneficial for adults and kids over the age of 10. 

Dietary Quotient

100 grams of Hawaijar comprises:

  • Carbs – 9.Four gms
  • Proteins – 43.Eight gms
  • Fats – 1.75 gms 
  • Fiber – 5.56 gms 

#Three Gundruk


Although historically from Nepal, this dish may be very generally consumed within the North-Jap states of Arunachal Pradesh, Assam, and Meghalaya. Gundruk is made out of fermenting leafy veggies equivalent to mustard leaves, cauliflower, greens, and radish leaves and is used as a aspect dish. Farmers enable the inexperienced leaves to wilt for a day or two after which pound them with a bit 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 comprises:

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

#Four 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 food plan, it’s wealthy in probiotics or good micro organism thereby bettering intestine well being. It additional impedes the expansion of E. coli and different unhealthy micro organism within the intestine.

Dietary Quotient

100 grams of curd comprises:

  • Carbs – 4.7 gms
  • Proteins – 3.5 gms  
  • Fats – 3.Three gms 
  • Water – 88% 

A number of research have indicated that probiotic micro organism assist in bettering the immune system and decrease levels of cholesterol. 

#5 Dhokla

F 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 creating it simply digestible and appropriate for diabetics as properly. It helps in combating age-related illnesses and diabetes. 

Dietary Quotient

100 grams of dhokla comprises:

  • Carbs – 16 gms
  • Proteins – 6.Eight gms  
  • Fats – 7 gms 
  • Fiber -2-Eight gms

#6 Sel roti

Sel Roti

It’s a ring-shaped fermented meals eaten in Sikkim and Darjeeling and ready from regionally 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 equivalent to cardamom, nutmeg, and clove. 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 efficient supply of digestible proteins. 

Dietary Quotient

1 Sel Roti comprises:

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


The standard Indian delicacies is inundated with a wide range of fermented meals gadgets made out of assorted uncooked elements. These meals gadgets are filled with vitamins and important nutritional vitamins and minerals. It helps in boosting your physique’s immune system and preventing frequent illnesses equivalent to chilly, indigestion, weight problems, and lots of different illnesses. So, what are you ready for? Go forward and embrace these distinctive fermented meals gadgets in your food plan and reap the numerous advantages. 

Incessantly Requested Questions (FAQs)

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

A. Sure, fermentation does enhance the dietary quotient of sure meals gadgets. Moreover, it improves the provision 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 in the course of 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 loads out of your intestine’s well being. Consuming fermented meals gadgets wealthy in probiotic micro organism makes your intestine robust, 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 conduct 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.