Fermented Snacks: Your Everyday Essentials

Popular Indian fermented snacks

1. Pickles (Achar) Indian pickles, or achar, are made by fermenting vegetables or fruits, such as mangoes, lemons, and green chilies, in salt, spices, and sometimes oil. This process preserves the food and enhances its tangy, spicy flavour. The salt draws out moisture, promoting beneficial bacteria that aid digestion and provide probiotic benefits. Pickles are usually used as a side dish with meals.
2. Curd (Dahi)Curd, or dahi, is a staple in Indian cuisine, made by fermenting milk with a small amount of already prepared yogurt or a starter culture containing live bacteria. The fermentation thickens the milk, into a creamy, tangy product rich in probiotics, calcium, and protein. Curd can be eaten plain, used in dishes like raita, or as a base for curries, promoting gut health and aiding digestion.
3. Dhokla Dhokla is a savoury steamed cake from Gujarat, made from fermented chickpea-flour (besan). The batter, mixed with water, spices, and a fermenting agent like butter milk or lemon juice, is allowed to rise before being steamed. This process results in a light, fluffy texture. Dhokla is typically cut into squares and served with green chutney, making it a delicious, and nutritious snack or breakfast option that is high in protein and fiber.
4. Idli Idli is a traditional south Indian dish made from soft, round cakes of fermented rice and Urad dal (back gram). The rice and dal are soaked, ground into a smooth batter, and left to ferment overnight. After fermentation, the batter is poured into moulds and steamed, resulting in light, fluffy cakes with a slightly tangy flavour. Idlis are typically served with sambar, a spicy lentil-based vegetables stew, and various chutneys, making them a nutritious and a popular breakfast or snack option.
5. Uttapam Uttapam is a thick pancake similar to dosa, made from fermented rice and lentil batter. It is cooked on a griddle and often topped with various vegetables like tomatoes, onions, and green chilies, adding flavour and texture. Uttapam is typically served with chutneys, making it a hearty and nutritious dish for breakfast or a snack.
6. Pakhala Bhata Pakhala Bhata is a popular food in Odisha. Cooked rice is kept overnight for fermentation and then combined with fresh ingredients and accompaniments the next day. It is considered beneficial for gut health due to its probiotic content from the fermentation process, potentially boosting immunity, aiding digestion, and providing a cooling effect. It is especially popular during hot summers.
7. Kanji Kanji is a traditional fermented drink made from black carrots, beetroot or other vegetables mixed with water and spices. The mixture undergoes fermentation for several days, resulting in a tangy, probiotic-rich beverage. Kanji is often enjoyed as a refreshing drink, especially in warmer months like February and March, and is known for its digestive benefits due to the presence of beneficial bacteria.
8. Ambali Ambali is a traditional drink made from fermented millet flour. It is known for its refreshing and slightly tangy taste, making it a nutritious beverage option. Ambali is often flavoured with jaggery or spices, which adds sweetness and depth to the drink. It is commonly consumed as a cooling drink, especially in warm weather, and is valued for its health benefits, including improved digestion and energy-boosting properties.
9. Dosa Dosa is a South Indian fermented pancake made from ground rice and urad dal (split black gram). Crispy and nutritious, it’s rich in probiotics, aiding digestion and gut health. Low in calories and high in carbohydrates and protein, dosa comes in various forms, including plain, masala (stuffed with spiced potatoes), and rawa (made with semolina). Often served with coconut chutney and sambar, dosa is a delicious staple in Indian cuisine.

Benefits of fermented snacks

Fermented snacks offer several health benefits due to the fermentation process, which enhances their nutritional value. Here are some key benefits:

1. Reduce inflammation Fermented foods can help lower inflammation in the body due to the presence of probiotics and bioactive compounds produced during fermentation. These substances may help regulate the immune response and decrease markers of inflammation, potentially benefiting conditions like arthritis and inflammatory bowel diseases.
2. Improved gut healthThe probiotics in fermented snacks promote a healthy gut microbiome by increasing the diversity and population of beneficial bacteria. This can enhance digestion, help prevent digestive disorders, and contribute to overall gut health, leading to better nutrient absorption and a reduced risk of gastrointestinal issues.
3. Enhanced nutrient absorption Fermentation can break down complex compounds in foods, making it nutrients more bioavailable. For example, it can reduce anti-nutrients like phytic acid found in grains and legumes, allowing for better absorption of essential vitamins and minerals such as iron, calcium, and B vitamins.
4. Enhance immune function A heathy gut microbiome is closely linked to a strong immune system. The probiotics found in fermented snacks can enhance immune function by promoting the production of immune cells and antibodies, which help the body fight off infections and diseases.
5. Weight management Fermented foods may aid in weight management by promoting feelings of fullness and reducing appetite. They can also influence metabolism positively and help regulate fat storage, making them a beneficial addition to a weight-loss or weight-maintenance diet.

Fermented snack ideas for Office

Fermented snacks offer several health benefits due to the fermentation process, which enhances their nutritional value. Here are some key benefits:

1. Dosa wraps Fermented foods can help lower inflammation in the body due to the presence of probiotics and bioactive compounds produced during fermentation. These substances may help regulate the immune response and decrease markers of inflammation, potentially benefiting conditions like arthritis and inflammatory bowel diseases.
2. Idli with chutneyThe probiotics in fermented snacks promote a healthy gut microbiome by increasing the diversity and population of beneficial bacteria. This can enhance digestion, help prevent digestive disorders, and contribute to overall gut health, leading to better nutrient absorption and a reduced risk of gastrointestinal issues.
3. Dhokla cubes Fermentation can break down complex compounds in foods, making it nutrients more bioavailable. For example, it can reduce anti-nutrients like phytic acid found in grains and legumes, allowing for better absorption of essential vitamins and minerals such as iron, calcium, and B vitamins.
4. Pickles (achar) A heathy gut microbiome is closely linked to a strong immune system. The probiotics found in fermented snacks can enhance immune function by promoting the production of immune cells and antibodies, which help the body fight off infections and diseases.
5. Curd smoothiesFermented foods may aid in weight management by promoting feelings of fullness and reducing appetite. They can also influence metabolism positively and help regulate fat storage, making them a beneficial addition to a weight-loss or weight-maintenance diet.
6. Curd parfaitsCurd parfaits are not only visually appealing but also nutritious. They offer a balanced combination of probiotics, vitamins, and fiber. The fruits provide antioxidants, while the nuts add healthy fats and protein, making this a filling snack option that keeps hunger at bay.