Fermented food is a goldmine of health benefits. Improving gut health and detoxifying your body are just some of the advantages that fermented fruits and vegetables  offer. You can easily find popular options such as sourdough bread, varieties of yoghurt, sauerkraut, and kimchi in your neighbourhood grocery these days. Read on to discover the benefits of fermented foods and how you can incorporate them into your daily diet. 

All about fermented foods and their health benefits

Foods and drinks that have undergone carefully regulated microbial growth and fermentation are referred to as fermented foods. The majority of foods, including vegetables, fruits, cereals, dairy, meat, fish, eggs, legumes, nuts, and seeds, can be fermented. Fermented food health benefits are notable, as food fermentation increases the quantity of prebiotics and probiotics in your food. Keep reading to learn more about fermented foods and what makes them good for your health.

What Is Food Fermentation?

Fermentation in food processing is an anaerobic process that involves yeast and other bacteria to convert food components, such as carbohydrates like glucose, into organic acids, gases, alcohol and more. Foods that have undergone fermentation acquire a distinct and enticing flavour, aroma, texture, and appearance.

How is food fermented?

Fermented foods improve your food’s nutritional value, as fermented foods are typically rich in prebiotics and probiotics. But first, let’s understand what prebiotics and probiotics are.

PROBIOTICS: - Live germs or bacteria known as probiotics offer the human body many health benefits. Most strains of commonly studied species, including Lactobacillus and Bifidobacterium, are thought to benefit the stomach by fostering a favourable gut environment. Probiotics may also assist in maintaining a healthy immune system.

Example: - For instance, the probiotic strain Lactobacillus naturally inhabits the surface of several foods. It is also frequently found in yoghurt.

PREBIOTICS: - Prebiotics are food components (fibre) that your body's microorganisms, including gut bacteria, use to thrive and survive in your gut. The non-digestible oligosaccharides fructans and galactans are the prebiotics that have been studied and found to have great health benefits for humans.

Example: - garlic, onion, honey, rye, milk


Now, let’s explore some of the benefits of fermented foods:

  • Eating foods that have undergone fermentation imparts many health benefits. How? They may improve the harmony of beneficial bacteria that reside in your intestines and aid in digestion. Your immune system is also assisted by these microbes in warding off dangerous bacteria.
  • Thanks to the presence of these antibiotics, you might benefit especially from eating fermented Indian foods. They can also help establish a balance between the beneficial bacteria in your digestive system.
  • The advantages of yoghurt ingestion are believed to stem from immediate physiological reactions. This is shown by reduced muscular soreness brought on by resistance training and improved glucose metabolism after consuming fermented milk.
  • Consuming fermented milk products may facilitate regular bowel motions and healthy digestion. For instance, when given to patients with persistent constipation, kefir increased the consistency and frequency of faeces. Yoghurt not only helps with constipation but also slows down intestinal transit.
  • Fermented foods are healthy to eat, especially when doing a cleanse since they include good bacteria that aid in our body's natural elimination of toxins and even heavy metals.
  • Prebiotics that support the growth of good bacteria in the stomach are present in fermented meals. This in turn results in better gut health and a diversity of good bacteria in your stomach. Additionally, fermented foods can improve your mental health and are also associated with better sleep and mood.
  • Yoghurt and reduced blood sugar levels are found to be linked in studies. Moreover, it can lessen the risk of type 2 diabetes and the closely related metabolic syndrome. So pick a probiotic-rich variety of yoghurt to get the best fermented food health benefits. 

Common fermented foods:

These 10 fermented foods and beverages have been demonstrated to enhance digestion and health:

  1. ç:- It is made up of black gram, rice flour and turmeric leaf in the north-east region of India.
  2. Hawaijar:- it is a fermented soybean product of Manipur.
  3. Sauerkraut:- it is a type of fermented salad prepared by using cabbage.
  4. Tempeh - it's a traditional Indonesian dish made from soybeans.
  5. Natto:- it's a bitter fermented food prepared from soybeans in Japan.
  6. Kefir:- it is a fermented milk drink cultured from kefir grains.
  7. Kombucha:- A fermented, mildly effervescent, sweetened black tea beverage known as kombucha is frequently ingested for its alleged health advantages.


Certain foods that have undergone fermentation are increasingly understood to benefit human health. As mentioned above, there are many advantages to consuming fermented foods. Fermented Indian foods like idli, dosa, kadi, and kulu are now becoming increasingly popular worldwide. If you're feeling particularly daring, you could even try eating fermented fish, which is popular in several Northern and Asian cultures. Past their pungent smell and taste, fermented fruits and vegetables are consumed in almost every part of the world due to their many health benefits. However, they are no miracle drug that can rid you of all your ailments in a flash. Always consult with a doctor or dietitian if you observe any type of allergic reaction after consuming fermented food.