What do kefir, kimchi, kombucha, sourdough bread, yoghurt or pickles have in common? Apart from sounding exotic, these fermented foods are also known to pack a probiotic punch to your everyday meals, not to forget the immense benefits they can bring to your overall health.
In recent years, fermented foods have undergone a surge in popularity, mainly due to their proposed health benefits. When added to your diet, these foods or beverages—produced through controlled microbial growth—can reduce the risk of heart diseases and aid in digestion, immunity and weight loss.
Traditionally, fermentation is an ancient process, used thousands of years ago, to preserve food for days. Who doesn’t remember the time when our grandmothers used to make kanjis (a traditional north Indian drink), pickles or simply dishes like panta bhat or poita bhat (mainly prepared in eastern India by soaking rice, generally leftover, in water overnight)? In essence, they were just following an age-old tradition that helped in prolonging the freshness of grains, vegetables or milk that were available to them at different times.
So, what exactly is fermentation? The process involves microorganisms like bacteria, yeast or fungi that convert organic compounds like sugars and starch into alcohol or acids. These act as natural preservatives and improve the taste and texture of foods, leaving them with a distinctive strong, salty and slightly sour flavour.
Experts believe naturally fermented foods are a good source of strength for gut microbiome. As per Dr David S Ludwig, a professor of nutrition at the Harvard TH Chan School of Public Health, the digestive tract is teeming with some 100 trillion bacteria and other microorganisms. The microbial community in the gut fine-tunes the immune system and wards off damaging inflammation inside the body, which may lead to conditions ranging from obesity and diabetes to neurodegenerative diseases. For instance, fermented pickles are a delicious way to boost gut health. Unlike their vinegar-pickled counterparts, fermented pickles are teeming with live, beneficial bacteria called lactic acid bacteria. These probiotics play an important role in balancing the good bacteria in the gut, leading to a healthier digestive system overall.
Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi, says, “Fermented pickles benefit the gut as fermentation creates a natural environment for friendly bacteria to thrive. By consuming fermented pickles, you’re directly introducing these beneficial microbes into the gut, supporting a healthy microbiome. The same probiotics that benefit gut health also play a role in breaking down food. This can lead to improved digestion and a reduced risk of digestive issues.”
Naturally fermented dairy products like yoghurt and kefir, pickled vegetables like kimchi and sauerkraut, and traditional Indian pickles have a long history and cultural significance. Yoghurt, for instance, contains calcium, protein and other nutrients alongside its probiotic content. It is less processed and free from artificial additives. The live cultures in naturally fermented foods may be more robust and better equipped to survive the digestive process. Ideally, a combination of both can be beneficial.
In order to maintain good gut health, fermented foods introduce beneficial microbes. As per Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospitals, “Probiotic drinks and naturally fermented foods like yoghurt can be beneficial for gut health. Probiotic drinks often contain specific strains of beneficial bacteria in concentrated amounts, which can be helpful for targeting particular gut issues. However, these products may also contain added sugars or artificial ingredients. Naturally fermented foods like yoghurt, on the other hand, offer a wider variety of probiotic strains and additional nutritional benefits.”Rotating different fermented foods and occasionally including quality probiotic drinks can provide a diverse array of beneficial bacteria. However, for daily consumption, naturally fermented foods like yoghurt are often recommended due to their broader nutritional profile and lack of additives.”
Healthy variants
Korean cuisine is perceived to be healthy due to its emphasis on fresh vegetables, lean proteins and fermented foods. This aligns well with the growing health-conscious trend across the world, contributing to the appeal of Korean dishes. “Fermentation as an ancient food preservation method encourages the growth of beneficial bacteria, turning everyday foods into probiotics. So one must opt for traditionally fermented pickles made over time rather than quick-pickled varieties that lack the probiotic punch,” says Sharma.
Kanji is another natural lactic acid fermented drink accompanied with meals to aid digestion. Traditionally, kanji is prepared using carrot, beetroot, turnip. Studies also suggest fermented foods help manage type 2 diabetes and heart disease. A healthy gut microbiome is linked to a stronger immune system, potentially reducing the susceptibility to illness.
The two main methods of fermentation are spontaneous, when the micro-organisms naturally present in the food or environment initiate fermentation, or by the addition of a ‘starter culture’. Dr Vaishali Verma, consultant-nutrition and dietetics, Manipal Hospital, Dwarka, says fermentation is used in the production of many foods and drinks such as dosa, idli, kanji, dhokla and cheese. “There are many variables involved in the fermentation process. These include the micro-organisms at work, the nutritional contribution of the ingredients used and the environmental conditions to which the food is exposed. These factors give rise to thousands of different variations of fermented food, with associated differences in their nutritional contribution and microbial diversity,” says Verma.
A pickle jar bought off the shelf at the supermarket uses vinegar and not the natural fermentation process; as a result it does not contain probiotics.
As part of a healthy diet, pickles are made using natural ingredients, low in preservatives, and free from artificial additives. But there are new and unique flavours experimenting with different ingredients, spices, and flavour profiles to offer a diverse range of pickle options.
“Traditional pickles are fermented as part of the preservation process. It uses beneficial bacteria to break down sugars and other components in the vegetables, resulting in a tangy and sour flavour profile. This not only enhances the taste of pickles but also helps in preserving them for an extended period,” says food processing expert Harpal Singh Gulati.
The underrated superfood
- Fermented dairy products like yoghurt and kefir are easier to digest as fermentation breaks down the lactose in milk to simpler sugars like glucose and galactose
- Fermentation increases the health potential of certain foods by producing more vitamins and minerals, and making them more available for the body to absorb
- A combination of probiotics (Lactobacillus helveticus and Bifidobacterium longum) found in fermented foods can alleviate symptoms of anxiety and depression
- The good bacteria used in the lacto-fermentation process of pickles breaks down sugars and starches in fruits & vegetables to lactic acid and give them a tangy flavour
- In pickles, the oil creates an anaerobic condition that allows native bacteria to produce lactic acid, extending shelf life and helping in preservation
- Dosa, dhokla, idli are fermented foods. Pickles, kanji act as functional foods but must be consumed in moderation, not as a substitute for main meals
— Dr Vaishali Verma, consultant, nutrition and dietetics, Manipal Hospital, Dwarka, New Delhi
