7 Fermented Indian Foods That Quietly Heal Your Gut

Gut health is something we don’t think about until it starts acting up. Bloating, irregular digestion, low energy, and constant discomfort often have less to do with what we eat and more to do with how well our gut is functioning. Long before supplements and wellness trends, Indian kitchens relied on fermentation to support digestion in the most natural way.

Having a healthy gut is super important because when your gut is unhealthy, it doesn’t just affect your digestive system but also your overall physical and mental health.

Our gut is home to trillions of microorganisms, collectively known as the gut microbiome. These bacteria live in our digestive tract and help break down the food we eat, turning it into nutrients our body needs. A healthy gut means having a good balance and variety of these microorganisms.

When the gut is healthy, digestion works better, the body absorbs nutrients more efficiently, and this often shows up as clearer skin and better energy levels. Did you know that 90% of serotonin, also known as the happiness hormone, is produced in the gut? This means that when your gut is healthy, you’re more likely to feel calmer and happier overall.

Constant bloating, constipation, irritable bowel syndrome, and loose stools are signs that your gut is not functioning as it should, often due to an imbalance in the microbiome.

7 Fermented Indian Foods That Support Gut Health

Dosa's and Idlis aren't just delicious but also do wonders for your gut. Both of these dishes act as natural probiotics, adding good bacteria to your digestive system. Fermentation grows lactic bacteria, including strains like Lactobacillus and Leuconostoc. These bacteria help by restoring gut micribiota and this prevents issues like indigestion, bloating and constipation.

It also aids digestion as the enzymes produced by the bacteria help break down complex carbohydrates into simpler forms, so the body digests it better. Also, a healthy gut microbiome may help lower inflammation linked to digestive disorders.

Achaar is like that spark that brings a whole meal to life, no matter how it tastes. But achaar is not just a tangy treat; it is amazing for gut health when taken in moderation.

Fermented mango and lemon are packed with probiotic punch that helps improve digestion and balance your microbiome. After having a spicy meal, adding some achaar can even ease bloating and acidity.

When it comes to one of the most recommended Indian fermented food for gut health, then dahi has to be on this list. Eating just a small bowl of home-made dahi can help balance digestion and reduce bloating.

Curd is a powerful probiotic that is loaded with good bacteria to make your gut function well. Curds provide numerous benefits, from reducing gut inflammation to easing gastrointestinal conditions and constipation. Indeed one of the best diets for your digestive health.

Best to have curds with a meal and avoid eating them on an empty stomach because it can cause acidity.

Pazhaya Soru is one of South India's, especially Tamil Nadu's, traditional foods. It is made by soaking cooked rice in water and leaving it overnight at room temperature. In the morning, you will notice that the rice becomes lightly fermented and that creates good bacteria, which is great for the gut.

Pazhaya is also very gentle on the stomach, easy to digest and also produces a cooling effect. Those with constant bloating, acidity and weak digestion will find Pazhaya Soru to be very soothing for the stomach.

Watch the video below to see how it’s made.

Kanji is a super drink that contains live, beneficial bacteria. When you form leave black carrots or beetroot under the sun for 2-3 days to ferment naturally; what happens is that during this process, it develops good bacteria that can survive the stomach acid and reach the intestines, improving gut health and overall immunity.

It is also a great source of Vitamin B12, which is important for the functioning of our brain and nervous system, and it is also required for the formation of red blood cells in our body and the prevention of anaemia.

When searching for a digestion-friendly meal, than hanvo really deserves a permanent spot on your breakfast table. It's a popular Gujarati dish that is made with fermented rice and dal.

It really works in favour of the gut because it pre-digests starches and reduces anti-nutrients like phytic acid, so your gut works less and absorbs more nutrients. On top of that, your body gets more fibre from the added veggies, so as a result, bowel movements are eased, and heathy microbiome is supported.

You can actually consume chaas daily because it's not just nutritious but also light. Fermenting the curd for chaas helps break down sugars and carbs, so your body can digest it more easily.

Chaas is also more diluted compared to having lassi or curd on its own, which means that, along with gut support, your body is also more hydrated. Having a glass of chaas is ideal espeically during summers, because it cools down the body and helps with acidity and bloating.