Here’s the what-and-why of adding fermented or cultured food to your daily diet.

 

Curated from the breakdown of sugar or starch by bacteria and yeasts, eating fermented foods is the most convenient way of obtaining healthy probiotic bacteria. Many day-to-day items are fermented; take cheese, coffee, and even chocolate.

 

Fermented foods are extremely beneficial for the gut microbiome, the immunity system, building bone density, and overall strength and improvement of the body. That’s why it’s important to consume them, most more than others.

 

Here are some of the best fermented foods that you can include in your diet:

 

KIMCHI

 

This traditional Korean dish is an assortment of vegetables like cabbages, radishes, and spices like ginger, garlic, pepper, gochuchang (chilli paste) and more. It is kept enclosed for 24 hours to let it ferment completely.

 

Benefits: Contains healthy probiotics for the body, lowers cholesterol levels, prevents stomach cancer, and aids anti-ageing 

 

YOGURT

 

The most consumed fermented item, yoghurt or curd is chock filled with probiotics amazing for your gut health. Made by fermenting milk with culture Lactobacillus, different types of yogurt are helpful in different ways.

 

Benefits: Rich in calcium and protein, relieves irritable bowel problems, aids in digestion and enhances healthy gut bacteria

 

PICKLES

 

While store-bought pickles aren’t always fermented, homemade pickles are valuable sources of gut-friendly bacteria, vitamins and minerals and antioxidants. For fermented pickles, use cucumber and brine (salt and water) for best results.

 

Benefits: soothes muscle cramps, enhances immunity, helps combat spleen cancer, reduces blood pressure

 

IDLI & DOSA

 

These traditional South-Indian dishes are considered as some of the healthiest breakfast options one could have. Since the batter is fermented before using, both dishes are abundant in bioavailability of probiotics, vitamin B, fibers, and protein.

 

Benefits: help prevent cancer, increases assimilation of nutrients, aids digestion

 

KEFIR

 

Kefir, from Turkey and Russia, is a cultured milk product that essentially tastes of a drinkable, tangier yogurt. High levels of vitamins B12 and K2, biotin, calcium, magnesium and many probiotics make it a staple in fermented foods.

 

Benefits: protects against cancer, healthier than yogurt for good gut biome, helps in improving bone health, and relieves irritable bowel syndrome

 

MISO

 

An ongoing staple in Japanese and Chinese diets, Miso is a condiment prepared by fermenting soybeans or brown rice with koji – a type of fungus unique to Japan. It is salty or umami (savoury) in taste. Vitamins like B, E, K and folic acid are derived from miso.

 

Benefits: reduces risk of cancer, relieves inflammation, helps improve immune system and promotes brain health and heart health

 

APPLE CIDER VINEGAR

 

As beneficial as it is for the skin and hair, apple cider vinegar is also in demand for its fermented qualities. Since it’s derived from fermenting the sugar out of apples, it contains plenty amount of potassium, antioxidants and amino acids.

 

Benefits: lowers blood sugar to fight diabetes, helps reduce weight, may protect against cancer, improves heart health