​6 fermented Indian foods you should be eating weekly​

If your gut could talk, it would happily thank you every time you eat something fermented. These foods are full of natural probiotics, the friendly bacteria that support digestion, strengthen your immunity, and even lift your mood. The best part is you don’t need to rely on fancy imported kombucha or sauerkraut. India has its own amazing collection of tasty, home-style fermented foods that truly deserve a regular place on your plate. Let’s explore the world of Indian ferments that have been loved for generations.

Made with soaked and ground rice and urad dal left to ferment overnight, dosa batter is more than just a base for your favourite breakfast. This naturally fermented mix is easy on the tummy, helps with nutrient absorption, and brings that signature tangy taste that makes dosas so addictive. The same batter can also be used to whip up idlis, uttapams, and paniyarams with ease.

There’s nothing more comforting than a bowl of thick, homemade dahi. Whether you eat it plain, with rice, or as part of a raita, curd is a powerful source of probiotics that keeps your gut bacteria happy. It’s cooling, soothing, and helps with everything from bloating to boosting calcium levels. Also, it doubles up as a base for chutneys, kadhi, and even marinades.

This deep purple drink made with black carrots (or beets) and mustard seeds is a winter favourite in many North Indian homes. Slightly tangy, spicy, and earthy, kanji is a natural detoxifier. It's fermented in the sun for a few days and is known to improve digestion and skin health. It’s also a refreshing break from sugary drinks and a serious immunity booster.

A staple in Assamese and other Northeast Indian cuisines, khorisa has a strong aroma and an even stronger fan base. Eaten raw, pickled, or cooked with meat and fish, fermented bamboo shoots are rich in fiber and good bacteria. They help keep your digestion on track and your meals bursting with umami.

A hidden gem from Nepal and parts of Northeast India, gundruk is made by fermenting leafy greens like mustard leaves or radish tops. It’s usually sun-dried and later used in curries or soups. Gundruk is loaded with iron and fibre and has a slightly sour, earthy flavour that adds depth to simple meals. It’s great for gut health and gives a nutritional punch to your thali.

Popular in Odisha, Assam, and Bengal, this simple dish is made by soaking cooked rice in water overnight. In the morning, it’s eaten with mustard oil, green chillies, or mashed potatoes. It may seem plain, but it’s full of natural probiotics. Cooling, filling, and gentle on the stomach, fermented rice is a summer favourite in many homes.