5 Fermented foods and their benefits!

Fermentation is a process that has been used in India for thousands of years and according to some archaeological findings, it’s been prevalent in our part of the world for nearly 7,000 years, if not more!

Fermentation adds micronutrients, especially vitamin B complex and eliminates anti-nutrients such as phytic acid which interferes with the body’s process of absorbing nutrients.

Here are 5 foods that are fermented, extremely healthy and to top it all, simply delicious!

1. Ambali


Ambali is a finger millet or ragi-based fermented semi-liquid beverage, native to the south Indian states of Karnataka and Tamil Nadu.

Ambali has its benefits. When it is let to ferment, it increases the concentration of thiamin, riboflavin, and tryptophan and bioavailability of minerals.

It also consists of a high amount of calcium and cools the body making it ideal for  hot Indian summers!

You can read about how to make Ambali here.

2. Enduri Pitha


Enduri pitha is a flavoured cake, native to Odisha, prepared during the Prathamastami festival. A fermented batter of parboiled rice and black gram is applied onto a turmeric leaf. The leaf is then folded mid-vein and cooked gently in steam.

And since it is steamed, the food is very light to the digestive process and hence can be consumed by members of all ages.

You can read about how to make Enduri Pitha here.

3. Dhokla

Dhokla is an indigenous probiotic breakfast food that originates from Gujarat. Dhokla is prepared by fermenting a mixture of Bengal gram and rice.

The method of preparation is the same as in idli. The fermentation aids in the acidity and gives it a unique taste. And the yeast in it produces folic acid which is a major source of Vitamin B9.

You can read about how to make Dhokla here.

4. Hawaijar


Hawaijar is an alkaline-fermented soybean product consumed as a source of protein, eaten in Manipur. 

The dish has a natural cocktail of microorganisms which promote fermentation. One of the main organisms involved in the fermentation of this product is Bacillus spp, which regulates inflammation in the body.

You can read about how to make Hawaijar here.

5. Selroti


Selroti is a rice-based fermented food, which is spongy and ring-shaped. It is primarily consumed in Sikkim and Darjeeling.

With fermentation, wholesome bacteria like Lactobacilli, Pediococci, Enterococci, and Leuconostocs are present in Selroti. And not just that, the nutritive value of this dish is similar to that of idlis and has a good amount of digestible proteins!

You can read about how to make the dish here.

So go ahead, try your hand at fermentation, one of the most ancient cooking processes in the world and if you know any other such awesome dishes, do share them with us!

This feature, edited by Shruti Singhal, is taken from The Better India. Read it here.

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