Search
Login
Foodies Only in your inbox
By clicking "Subscribe", you agree to ourPrivacy Policy and to receive marketing emails from Foodies Only
SearchLoginSearchLoginCopyright © 2025 Foodies Only
5 min
28/01/2026
What makes idlis soft and fluffy is the same thing that lends that zesty flavour to pickles. It’s why dhoklas are spongy, handia is tangy, and kimchi has that trademark umami flavour. It’s, drumroll… fermentation. Fermentation offers several benefits in cooking, including enhanced flavour, food preservation, and accelerated cooking. But that’s not where the benefits end. The real story lies in how fermentation boosts gut health in Indian foods.
In her debut novel, Lessons in Chemistry, novelist Bonnie Garmus talks about using the science of chemistry in the kitchen. The result? Dishes that truly blossom require the perfect blend of ingredients, temperature, and cooking appliances. The novel may have come out in 2022, but from chemistry to biology, science lessons have been ruling kitchens, especially Indian kitchens, for centuries. It’s what makes fermentation a not-so-magical yet powerful secret to optimal gut health, flavoursome cooking, and effective preservation. Read ahead to understand the science behind fermentation and how it benefits gut health.
In the simplest of terms, fermentation is the chemical breakdown of a substance by yeasts, bacteria, or other microorganisms. Typically, in the absence of oxygen, these microorganisms convert organic molecules (such as glucose or sugar) into alcohol, carbon dioxide, lactic acid, and more. This improves the shelf life of the original product, transforms substances into a different product, or even creates byproducts. Some of the commonly available food items that use fermentation are alcoholic drinks, cheese, bread, yoghurt, and other similar products.
Here are a few things to keep in mind about fermentation, arguably one of the oldest culinary techniques in the world:
Primarily anaerobic, but also aerotolerant: It’s an anaerobic reaction, i.e., it takes place in the absence of oxygen. Or aerotolerant, i.e., not restricted by the presence of oxygen.
An energy source: Microorganisms break down the organic molecules to create energy for themselves.
Effervescence/Heat production: The breakdown often results in effervescence (bubbles or foam) and heat production.
Various reports and research prove that fermentation has been around for thousands of years. One of the most common reasons for its sustained use is its health benefits.
Our guts are home to trillions of good and harmful bacteria. Unless they’re in balance, digestive health will be impacted. Most fermented foods include probiotics (beneficial bacteria). Thus, they increase good bacteria in your gut, reducing bloating, constipation, and other digestive issues.
Here are some of the primary benefits of fermentation for gut health:
Better digestion: One of the most well-known benefits of fermented food is improved digestion. Through fermentation, microbes break down complex carbohydrates, proteins, and fats into simpler forms. The result? Easier absorption of nutrients.
Higher immunity: A stronger gut not only improves digestion but also boosts immunity. Because over 70% of the body’s immune system resides in the gut, a balanced gut is better at fighting off infections. And probiotics in fermented food help build this balanced gut.
Reduced inflammation: Excessive consumption of spicy food, as well as moderately high intake of processed foods, high-sugar items, and excessive unhealthy fats, can lead to inflammation and an irritable bowel. Probiotics, however, are helpful in cases of IBS (irritable bowel syndrome). The organic acids produced during fermentation have anti-inflammatory properties that can help soothe the gut lining and reduce overall inflammation.
Mental Well-being: Reports suggest that mental health is closely linked to gut health. Essentially, our gut produces “happy” neurotransmitters, like serotonin. Fermented food, which improves gut health, thus contributes to better mental health by reducing stress levels.
Long-term health benefits: Fermentation can increase levels of certain vitamins (like B vitamins, vitamin K2) and reduce anti-nutrients (like phytic acid), which improves nutrient absorption. Certain studies have also linked a balanced gut microbiome to reduced risk of chronic conditions like type 2 diabetes, obesity, and other related health issues.
From Assam to Gujarat, you can find examples of fermentation across all Indian kitchens. Most regional cuisines in India regularly consume fermented products, be it as drinks, mains, or condiments (like pickles). Here are some common fermented foods from India:
Idli, Dosa, Uttapam: All three items are popular South Indian breakfast savouries, made from a fermented batter of urad dal and rice.
Dhokla: A popular snack from Gujarat, dhokla is a steamed cake made from a fermented mixture of besan (chickpea flour) and rice.
Kanji: Made from fermenting black carrots, kanji is a tangy, probiotic drink popular in Punjab.
Handia: A type of rice beer, Handia is made by fermenting rice with a special yeast culture. It’s popular as a digestive aid in Jharkhand.
Pickles: Mango, red chillies, amla, and many other fruits and vegetables are spiced, preserved, and stored as India’s most popular condiment - pickles (achaar). They are salty mixtures, consumed with most dishes for enhanced taste and served with large platters as a digestive aid.
Poita Bhaat: A famous Assamese dish made by soaking leftover or cooked rice in water and mixing it with spices and chillies. It has a porridge-like consistency and is called pankhala in Odisha.
Hawaijar: A popular snack from Manipur made by fermenting soybeans. It’s consumed as a snack or included in curries and pickles.
Gundruk: Popular in Sikkim, Gundruk is a leafy vegetable dish made from fermenting and sun-drying vegetables like mustard or radish leaves.
Pitha: This refers to a category of cakes and pancakes popular in Odisha and even Sikkim. Fermented batter of rice and urad dal is wrapped in leaves (usually turmeric) and steamed. It’s considered highly beneficial for boosting immunity.
Khamiri Roti: A popular flatbread often consumed with Mughlai curries, it’s made from yeast-fermented dough and is popular in Old Delhi joints. It helps balance the rich, creamy non-vegetarian curries and ghee-laden kebabs.
Curd and Chaach: Both curd (made from fermented milk) and chaach (made from fermented curd) are fermented foods popular in Punjab, Haryana, Rajasthan, and other regions.
This is just the tip of the fermented iceberg. From Goa’s famous fenny to the sweet jalebi, the tangy khorisa (bamboo shoots), vada, and so many other Indian food items rely on fermentation. Beyond India, kombucha, miso, kimchi, and kefir are just a few of the popular fermented products regularly consumed by millions across the globe.
When it comes to cooking, science isn’t an afterthought. It’s the secret to balancing taste with nutrition. Fermentation is more than just a method for preserving a dish. It’s a way to boost gut health, improve immunity, and experiment with flavours, textures, and techniques.
