What are fermented foods?

Why fermented foods matter

Fermentation changes a food's taste and texture and can improve its nutrition.

India's National Institute of Nutrition notes that fermentation and sprouting improve digestibility and increase B vitamins and vitamin C.

Other ways they help:

• Many fermented foods also carry live probiotic bacteria that support a balanced gut. A less varied gut community has been linked with conditions like obesity and heart disease.
• Fermentation also helps break down complex carbohydrates, which can make some foods easier on the stomach.

Fermented foods on your plate

Make fermented foods a regular, small part of your meals. For example:

• dahi or chaas with lunch
• idli or dosa for breakfast
• a homemade kanji in winter

Eat a variety rather than relying on just one.

Watch the salt and sugar in:

• shop-bought pickles
• flavoured yogurts and drinks

Choose plain versions where you can. Store-bought vinegar pickles aren't fermented in the same way, so homemade or labelled live versions are a better pick.