Benefits of Fermented Foods: The Secret to a Happier Gut

• Written by Jagriti Chakraborty

  Reviewed by Ritika Malik

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Fermented food isn’t some new Instagram trend; it was trending in Grandma’s kitchen back when recipes lived in memory, not in feeds. These fermented foods were a part of our ancient kitchen wisdom, wrapped in rich flavours and time-tested health benefits. Our grandmothers were already fermenting miracles in glass jars, allowing nature to do the rest. 

Our grandmothers would say, “Patience brings the best taste”, while gently whisking the curd and giving a fond glance at the pickle jars catching the morning sun by the window. She didn’t need probiotics or health buzzwords; she trusted that every bubble in those jars meant something good was happening.  

Every jar of kanji, batch of dosa batter, or spoonful of thick curd carries the benefits of fermented foods. It serves as a natural fermented food for gut health, supporting your digestive health and inner balance. Fermentation was their way of preserving food, flavours, nourishment, and the well-being of their loved ones. 

So the next time you taste a spoonful of idli or take a bite of thick homemade curd, remember: you’re not just enjoying that tangy taste —you’re tasting generations of wisdom with benefits reaching straight to your digestive system.  It’s time to explore the magic of fermentation in detail for a thriving, balanced digestive system. 

Fermentation Explained: From Definition to Science Behind It

Fermentation is nature’s way of making energy in oxygen-free conditions. It is an anaerobic process in which bacteria or yeast break down sugars to produce energy, releasing acids, alcohol, or gas. The process starts with glycolysis, turning glucose into pyruvate (an energy-carrying molecule). This later becomes lactic acid, ethanol or acetic acid. 

Let’s take a closer look at the process. 

How Fermentation Works 

Fermentation involves a series of natural processes that produce fermented foods that support a happy, healthy gut. 

• Glycolysis: In this step, glucose splits into pyruvate, which later becomes lactic acid, ethanol, and acetic acid, which are the key products of fermentation.  
• Anaerobic Conversion: In the absence of oxygen, pyruvate is converted into other compounds, sustaining glycolysis and producing additional energy. 
• Energy Production: Fermentation produces a modest amount of ATP using NAD+, thereby providing energy without oxygen. 
• End Products: In alcohol fermentation, yeast cells convert sugar into alcohol and carbon dioxide (CO2). In lactic acid fermentation, lactic acid is produced in foods like yoghurt and pickles. Certain bacteria form acetic acid, adding vinegar’s zesty kick. 

Do you know:  In aam ka achar, salt draws water out of the mangoes, allowing lactic acid bacteria to ferment sugars into lactic acid, which is the secret behind the tangy flavour and lasting freshness. Spices make a significant contribution by providing antimicrobial and gut-friendly benefits. This makes your favourite bite of aam ka achar a blend of tradition and natural chemistry. 

Benefits of Fermented Foods 

Fermented foods are like nature’s tiny wellness boosters that your grandmother always cherished as a simple kitchen tradition. Modern Science has also confirmed that fermented foods are a powerhouse of gut-friendly and immunity-boosting benefits. Let’s break down the benefits one by one. 

• Gut Harmony: Probiotics, postbiotics, and flavours all in one. Fermented foods introduce essential probiotics to balance and strengthen gut microbes. Postbiotics improve digestive health, support immunity, and help reduce inflammation, while flavours add taste and provide additional antimicrobial and antioxidant benefits. 
• Stronger Immunity: The benefits of fermented foods go beyond flavour. Fermented foods nourish your immune system by promoting good gut bacteria, reducing inflammation, and producing natural compounds that support overall wellness. These benefits turn each spoonful into a natural boost for your immune system. 
• Better Nutrient Absorption: Fermented foods help your body absorb more essential nutrients through digestive enzymes, fewer absorption inhibitors, and gut-boosting bacterial activity. Additionally, fermented foods for gut health are not only rich in probiotics but also provide additional nutrients, such as vitamin B12. Fermented soy is a good example. 
• Gut-Brain Connection: Fermented foods for gut health provide your gut with essential microbes, supporting neurotransmitter balance, soothing inflammation, and enhancing the gut-brain connection.   Combined with prebiotics, they help not only mental alertness, but also resilience and overall brain function. 
• Natural Detox: Fermented foods naturally detox your body by restoring gut balance, improving nutrient absorption, calming inflammation, and supporting liver health. Foods like yoghurt, kimchi, sauerkraut, miso, and naturally fermented pickles are healthy fermented foods that support a healthy microbiome and promote overall body cleansing.

>> Read More : 8 Power Drinks to Help Detox Your Liver Fast

• Heart Health Support: Fermented foods support cardiovascular health by promoting a healthy gut, helping control blood pressure, and maintaining healthy cholesterol and lipid profiles. Incorporate probiotic-rich fermented foods like dairy, soy products, and sauerkraut to maximise the benefits of dietary fibre, beneficial bacteria, and other active compounds.
• Anti-Inflammatory Effects: Fermented foods are gut-friendly warriors that deliver antioxidants to reduce oxidative stress. These antioxidants, along with bioactive compounds, counteract harmful free radicals in the body. 
• Weight Management: Consuming fermented foods generates short-chain fatty acids that help regulate appetite, boost metabolism, and reduce fat accumulation. Certain foods, like yoghurt, deliver bioactive compounds that are undoubtedly delicious ways to support metabolism naturally. 
• Timeless Preservation: Long-lasting fermented foods, such as sauerkraut, miso, pickles, and even aged cheese, are preserved through the natural powers of alcohol, acids, salt, and time. These ingredients not only extend shelf life but also keep them tasty and nutrient-rich. 

Tangy Fact: Oil-and-spice achar ages like a fine wine, gradually developing rich flavour and probiotics, while vinegar pickles are the fast-food version —preserved in a snap but lacking the depth and essential gut benefits. This proves that fermentation with oil and spices is an age-old technique, dating back long before modern quick-fixes like vinegar emerged. 

Now that you’ve discovered the ultimate health perks, it’s time to take a flavourful journey across continents to find out how every culture adds a unique twist to fermentation. 

Fermentation Around the World

Fermented foods aren’t just tasty; they are a worldwide phenomenon. Almost every country in the world has perfected the art of fermentation. Wondering, how? Because every country has a grandmother — from Italian nonna to Indian nani — passing down the time-tested knowledge of fermented foods to children with love, patience, and care. 

• Korea: Fermentation lies at the heart of North and South Korean cuisine, which spans from vegetables and soybeans to seafood, using chilli peppers and breathable onggi pots. It reflects both culinary mastery and deep-rooted cultural respect for food. 
• Germany: Rooted in history yet open to innovation, Germany’s mastery of fermentation yields some of the best probiotic-rich foods, such as sauerkraut. They understand that the benefits of fermented foods include improved nutrient absorption, while sauerkraut offers enhanced digestion and overall immune support. 
• Indonesia: Given the unpredictability of nature, Indonesian fermentation culture relies on tropical ingredients such as cassava, durian, and seafood. Using natural microbes and traditional ragi (a mix of yeasts and moulds), it transforms ingredients into one-of-a-kind products with bold flavours. 
• Italy: Italy’s fermentation practices celebrate native ingredients and regional traditions, producing breads, wines, cheeses, and cured meats that add unique flavours. There are techniques often used, such as pasta madre, biga, and natural brining, that create complex flavours distinctive to each region.

So are you ready to taste tradition? Start with everyday fermented foods in the next section that bring flavour and health together. 

List of Fermented Foods for Good Health

A little fermentation goes a long way in blending simplicity, tradition, and wellness. Add a tangy twist with the following fermented foods, which undoubtedly make healthy eating effortlessly tasty. 

• Yoghurt: A probiotic-rich dairy delight that balances your gut. However, avoid eating yoghurt at night as it can trigger congestion or a feeling of heaviness in the throat. 
• Idli & Dosa: South Indian favourites combine flavours with the maximum benefits of fermented foods.  
• Dhokla: A spongy Gujarati snack is a gut-loving, protein-packed delight that makes a perfect mid-morning or evening snack. However, eating dhokla at night may cause acidity, and spices may trigger discomfort. 
• Sauerfraut: A crunchy fermented cabbage, the health benefits of sauerkraut offer better gut balance and support natural detox. Add sauerjraut to your veg or chicken sandwiches for a probiotic boost. 
• Pickles: Crunchy yet flavourful, pickles are often preserved in brine or oil in India, providing probiotics to your meals. However, the high salt content can cause bloating or discomfort at night. 
• Sourdough Breads: Naturally fermented breads are a gut-friendly alternative to regular bread, characterised by a distinct tartness. 

>> Read More: Is Brown Bread Good For Weight Loss Goals? Benefits & Facts 

Timing matters! It’s time to learn how to take your fermentation game to the next level. Keep Reading!

Checklist: How to Eat Fermented Foods for Maximum Gut Health? 

Eating fermented food is just the start. Here’s how to get the most out of every bite. 

• Start Small: Gradually introduce fermented foods to allow your gut to adjust. 
• Pair with Meals: It’s better to combine fermented foods with main meals to improve nutrient absorption. 
• Mind the Timing: Enjoy buttermilk or yoghurt post-lunch, idlis or dosas in the morning. 
• Stay Hydrated: Drink enough water to support the effectiveness of probiotics. 
• Store Properly: Keep fermented foods refrigerated to maintain freshness. 
• Avoid Excess Consumption: Moderation is key; excessive consumption can cause stomach discomfort. 
• Mix Flavours Wisely: It’s always advisable to pair tangy fermented foods with mild foods to prevent digestive upset. 
• Check Ingredients: Opt for minimally processed options to maximise the benefits of fermented foods. 

Now that you’ve mastered everyday fermented foods, let’s bring a global favourite-sauerkraut straight to your kitchen. It’s the best way to stay on trend while honouring tradition. 

Make Sauerkraut at Home: A Simple Guide to Gut-Friendly Goodness

Try this easy sauerkraut DIY —a tasty fermented food recipe for gut health and digestive wellness. 

Ingredients: 

• 1 medium green or red cabbage 
• 3 tablespoons of acceptable sea salts (iodine-free preferred)
• 1 tbsp caraway seeds

Steps: 

• Prepare the cabbage by removing the outer leaves. Cut the cabbage into quarters, take out the core, and finely slice or shred it. 
• Put the cabbage in a bowl and massage it with salt for 10-15 minutes, until it oozes moisture. 
• Place the cabbage and brine in the jar, pressing it down firmly to avoid air pockets. 
• Submerge the cabbage completely, top with the outer leaf, and use a weight on top. 
• Cover the jar loosely and store it in a cool, shaded place (preferably at 18-21 degrees Celsius). 
• Open the lid slightly once a day to allow trapped gases to escape. 
• Begin sampling sauerkraut after 3-7 days; fermentation may take 1-3 weeks to achieve the desired tang. 
• Remove the weight once the sauerkraut is ready, then store it in the fridge for long-term storage. 

You have successfully brought global goodness into your home and discovered the power of sauerkraut for gut health. Right? It’s time to learn the side effects of fermented foods. 

The Risks and Considerations of Fermented Foods 

Fermented foods deliver excellent gut-friendly benefits, but they’re not without potential drawbacks. Being aware of the risks helps you incorporate fermented foods wisely. 

• Digestive Issues: Fermented foods promote gut health, but consuming too much can lead to bloating or headaches. Doctors always prescribe starting small and ensuring safe preparation. 
• Contamination and Spoilage: Contamination and spoilage in fermented foods can result from the use of raw materials, improper handling, or inadequate hygiene. Discolouration, mould, or off-odour issues can be addressed by closely following good manufacturing and storage practices that prevent contamination and keep the food safe. 
• Allergic Reactions: Fermented foods can trigger several allergic reactions due to high histamine, tyramine, allergens, or contamination. The most common symptoms include hives, headaches, and nasal congestion. Therefore, individuals with sensitive stomachs should consume fermented foods cautiously. 

Are you facing any complications related to fermented foods and would like advice from a dietitian? Get clarity with the best of Care OPD, which provides OPD coverage with your existing health insurance policy. You can schedule in-person consultations with 14 specialists, including a dietician and a gastroenterologist, to receive expert guidance on fermented foods and any related health concerns.

Gut Health Meets Family Protection 

Taking care of your gut with fermented foods marks the beginning of your family's overall wellness. But true wellness goes beyond the plate. So, time’s ticking —protect your loved ones with family health insurance against unexpected medical emergencies while enjoying gut-friendly meals, because a healthy gut and a secure family are deeply connected to a healthier life. 

Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.