6 ancient Indian fermented foods for gut health
ET Online
Sep 13, 2025
Idli & Dosa Batter
Fermented rice and urad dal batter teem with beneficial bacteria. These South Indian staples improve nutrient absorption and are naturally gluten-free.
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Kanji
A spiced, fermented black carrot drink from North India. Rich in probiotics and antioxidants, kanji supports gut flora and immunity during seasonal transitions.
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Gundruk
This fermented leafy green from the Himalayan region is packed with fibre and lactic acid bacteria—great for gut health and reducing inflammation.
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Dhokla Batter
Fermented gram flour batter gives this Gujarati snack its soft fluffiness. It’s light, protein-rich, and easier to digest than unfermented flours.
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Ambali
A traditional Odisha drink made from fermented ragi (finger millet). It cools the body, improves digestion, and delivers calcium and iron.
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Achaar (Traditional Pickles)
Long-fermented Indian pickles made with mustard oil and spices are rich in good bacteria, aiding gut diversity while enhancing meals with bold flavours.(Disclaimer: This content is for informational purposes only and not medical advice. )
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