Top 6 Unique Fermented Indian Superfoods

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Top 6 Unique Fermented Indian Superfoods

Top 6 Unique Fermented Indian Superfoods – This pandemic raging has succeeded in bringing down the whole world on his knees. However, the positive side of this is that people have started taking their health seriously now.

Most are now aware that a healthy lifestyle has great benefits and are focusing on several factors that helps achieve and maintain good health. Consciously people have started moving towards the consumption of whole grains, vegetables grains, fermented foods and natural foods and avoid processed.

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foodies, nutritionists and health experts have been debating a lot about fermented foods and their impact on health. Fermented foods are rich sources of vitamins B complex and K2. The fermentation is an anaerobic process of natural origin, during which microorganisms such as yeast and bacteria break down the carbohydrates present in the food in organic acid, alcohol and gases.

This method helps in preserving food and the same time, the addition of a large amount of bacteria that improves intestinal health and immunity. These beneficial properties not only meets the requirements fermented foods such as India, but also super foods that should be part of your daily meal.

Now, what we have learned how important fermented foods, let’s take a look at its many unique types and some fermented foods that are found only in India!

Fermented Foods and their Types

Fermented foods have been an important part of traditional Indian cuisine, regardless of the state it is. They are made from a variety of ingredients, as well as fruits and colorful vegetables. Largely there are 7 types of fermented foods:

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

6 Indian Fermented Superfoods

#1 Enduri Pitha

It is a food native to the state of Odisha. It is prepared at the time of the party prathamastami black gram and parboiled rice. The two ingredients are ground together to make a paste which then ferments. The mass is then spread on a sheet of turmeric and steam. The food is easy to digest and can be consumed by people of any age group.

Nutritional Quotient

100 grams of Enduri Pitha contains:

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

Consumed during the winter season is rich in protein, energizes and strengthens the immune system of the body.

#2 Hawaijar

Made soybean Hawaijar is a rich source of protein. This food is typically consumed in the state of Manipur. It has a distinctive taste and is quite sticky. One of the microorganisms responsible for fermentation is Bacillus spp, which aids in the regulation of inflammation in the body.

The dish is prepared by fermenting soybeans cooked in banana leaves or fig maintained in a basket closed bamboo for 3-5 days. Because of its high protein content, the food is recommended for adults and children over 10.

Nutritional Quotient

100 grams of Hawaijar contains:

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

#3 Gundruk

Although traditionally Nepal, this dish is most commonly consumed in the northeastern states of Arunachal Pradesh, Assam and Meghalaya. Gundruk is fermentation of leafy vegetables such as mustard, cauliflower, green radish leaves it and is used as a side dish.

Allow farmers green leaves wilt for a day or two and then hit with a little water, squeeze and finally pack it away in tight jars lids for a few days to ferment. When properly fermented leaves are removed and dried at the sun and used. This process makes the leaves rich in microorganisms, as well as potassium, calcium and sodium.

Nutritional Quotient: 1 gram of Gundruk contains:

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

#4 Dahi (Indian Yoghurt)

Is in every household in India, Dahi is made by natural fermentation of cow or buffalo milk. It is a rich source of folic acid, riboflavin, vitamin B-complex, and lactic acid bacteria. It is used in the daily diet is rich in probiotics or good bacteria, thus improving the health of the intestine. It also prevents the growth of E. coli and other bad bacteria in the gut.

Nutritional Quotient

100 grams of curd contains:

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

Several studies have indicated that probiotic bacteria helps to improve the immune system and cholesterol levels.

#5 Dhokla

A traditional fermented food, Dhokla is a staple of Gujarat. He was prepared using the gram and / or rice Bengal. Rice flour and pulse fermented with curd and then steam. The resulting article is airy and fluffy. The fermentation process increases the antioxidant property which is easily digestible and also suitable for diabetics. This helps in the fight against age-related diseases and diabetes.

Nutritional Quotient

100 grams of dhokla contains:

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

#6 Sel roti

It is a fermented food eaten ring shaped Sikkim and Darjeeling and prepared from locally grown rice is soaked overnight in cold water. Rice with water, then hit and mixed with sugar, flour, butter and spices such as cardamom, nutmeg, and clove. The mixture is then kneaded into a paste and left for fermentation. Sel Roti is similar in nutritional ratio for idli and is a good source of digestible protein.

Nutritional Quotient

1 Sel Roti contains:

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


The traditional cuisine of India is flooded with a variety of fermented foods based on various raw materials. These foods are full of essential nutrients and vitamins and minerals. Which helps boost the immune system of your body and fight against common diseases like cold, indigestion, obesity and many other ailments. So, what are you waiting for? Go ahead and include these unique fermented foods in your diet and reap the many benefits.

Frequently Asked Questions (FAQs)

Q. Does fermentation increase the nutritional quotient of the food item?

A. Yes, fermentation increases the nutritional quotient of certain foods. In addition, it improves the availability of vitamins and minerals for absorption into the body.

Q. Are fermented food items easy to digest?

A. Yes, like most complex carbohydrates and sugars are broken down during the fermentation process, which makes the food easily digestible.

Q. What is the effect of the fermented food items on the immune system?

A. The immune response of the body attracts a lot of the health of your gut. Consuming foods rich fermented probiotic bacteria makes its strong intestine, which in turn is reflected in the immune response of the body.

Q. Is there any effect of the fermented food items on the mood and behavior of a person?

A. The intestine is filled with neurons that may have a direct influence on the emotions and feelings of a person. Thus, a healthy gut means a state of better and happier mood.

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