Fermented Foods in India to Improve Health

Fermented foods in India are popularly consumed and are an integral part of our diet.

In India, the transformation of basic foods into fermented foods can be traced back to thousands of years.

Curd and idli are some of the Indian fermented foods that have been mentioned in several ancient India works.

At present, there are thousands of fermented foods that are providing flavor and high profile nutrients.

That is why fermentation is now widely used for food processing and is being promoted for healing various diseases.

What is Fermentation?

Fermentation is a microbial process that chemical breakdown a substance by bacteria, yeast, or other microorganisms under the absence of free oxygen.

During the process, carbohydrates such as starch or sugar are partially oxidized to produce organic acids, alcohol, or gases and to release energy.

The fermentation process gives foods a desirable taste, texture, and helps to reduce cooking time.

Fermentation plays the following crucial role in food processing:

• Improves the nutritive value
• Retains all essential nutrients of foods
• Acceptability
• Improves microbial ratio
• Removes toxicity
• Increases the shelf life of foods

To enhance the qualities of foods various factors influence the fermentation process: [1]

• type of sugar,
• presence of limited or extensive nutrient,
• oxygen availability,
• presence of competitive and appropriate microorganisms,
• time,
• a suitable substrate,
• proper environmental conditions such as temperature, pH, and moisture content.

Lactic acid bacteria (LAB) are the most common microorganisms associated with fermented foods. Although other bacteria, yeast, and fungi are also sometimes used. [2]

During fermentation lactic acid is naturally produced as a major end product from the sugar present in the foods.

The lactic acid produced lowers the pH to a level at which a wide variety of spoilage causing microorganisms cannot grow and in turn preserve the foods. [3]

Lists of Easily Available Fermented Foods in India

The following fermented foods are readily available and are one of the important dishes of Indian meals.

1. Idli

Originated from south India, idli is made by mixing rice, black gram dal, and fenugreek seeds. It is fermented by adding LAB and yeast. The mixture is allowed to naturally get fermented for 18 to 30 hours.

2. Dhokla

Prepared by mixing rice, black gram, and curd (yogurt). LAB contributes the fermentation and takes 8 to 12 hours to ferment.

3. Buttermilk

Buttermilk is produced from LAB fermentation of low-fat or skimmed milk. The fermentation process of buttermilk takes about 45 minutes.

4. Dosa

It is prepared by mixing rice, black gram dal, and salt. LAB is the main ingredient that aids in fermentation. It is left for 8 – 10 hours or overnight to ferment.

5. Rabadi

Rabadi is prepared by mixing cereal flour (such as barley, pearl millet, corn, or soybean) with buttermilk in different proportions. The mixture is allowed to ferment by placing in a temperature ranging from 30 – 40 degrees Celsius for 6–48 hours.

6. Curd

Curd is obtained by coagulation of raw milk or boiled milk. LAB plays an important role in fermentation. The chemical reaction occurred between LAB and casein (a protein present in milk) produces curd. It takes 4 to 12 hours to convert milk into curd.

7. Apple Cider Vinegar

Apple cider vinegar (ACV) is made by fermenting sugar present in apples. Typically the fermentation of ACV is a two steps process. In the first step, the bacteria and yeast convert sugar to alcohol. Then in the second step, the alcohol is converted into vinegar by a bacteria called acetobacter which forms acetic acid. The entire process of fermentation can take about 3 to 4 weeks.

8. Tempeh

Tempeh is made by controlled fermentation of soaked and cooked soybeans. Rhizopus oligosporus (a fungus) aids in the fermentation process of tempeh. It is allowed to ferment at a temperature of around 30 degrees Celsius for 24 to 36 hours.

9. Pickles

Pickles are one of the oldest fermented foods in India. They are a good appetizer and can be consumed by people of any age. Pickling is produced by LAB fermentation (mostly lactobacillus) of sugar present in the fruits and vegetables. The duration of fermentation of pickles can range from 2 to 6 weeks.

Other Fermented Foods in India

The following foods are mostly famous in specific regions of India.

Health Benefits of Fermented Foods

Lactic acid bacteria (LAB) are common microorganisms found in most of the fermented foods. They can produce a huge amount of extra nutritious constituents which provides health benefits above the basic nutritional value.

During fermentation, the LAB removes non-nutrients, synthesize important vitamins and minerals and produce bioactive peptides.

These peptides do some important functions: [4]

• Control mineral absorption,
• Remove oxidative stress,
• Metabolize blood glucose and lower cholesterol, and
• Maintains cardiovascular function such as antithrombotic and hypotensive action

Additionally, fermented foods exhibit many health benefits such as [5]

• Anti-oxidant,
• Anti-pathogenic,
• Anti-fungal,
• Anti-inflammatory,
• Anti-diabetic, and
• Prevent the buildup of fats and cholesterol in the artery walls.

Fermented foods are also a natural source of beneficial bacteria known as probiotics which are associated with a range of health benefits. [6]

Beneficial for Gastrointestinal Health

Probiotics restore healthy composition and function of gut microbiota in the digestive tracts that in turn prevent several gastrointestinal discomforts such as pouchitis, diarrhea, IBS etc. [7, 8]

Some results have supported probiotics to improve the symptoms of Irritable Bowel Syndrome (IBS), a common gastrointestinal disorder. [9, 10]

Consuming fermented foods provide prebiotics which improves stool frequency and consistency and thus reduces constipation. [11, 12]

Reduces Acute Respiratory Infection

Acute respiratory infection is the most common infectious disease among children and the elderly.

Various observations have revealed prebiotics specifically Lactobacillus and Bifidobacterium strains decrease the incidence and symptom of acute respiratory infection. [13, 14, 15, 16]

Improves Immunity

Probiotics play an important role in maintaining the necessary response to enhance immunity.

It maintains a healthy relationship between gut microbiota and host immunity which in turn regulates pathogen-induced inflammation and creates a protective barrier against the pathogen. [17]

Studies have also suggested that the use of prebiotic can control and reduces the risk of allergic disorders. [18, 19, 20]

Can Prevent HIV-1 Infection

Typically, HIV – 1 infection is a result of loss in the number of CD4+ T cells as well as disruption of the GI tract and immune balance. [21]

Studies have revealed that probiotics can improve the condition in HIV – 1 infected patients. [22, 23, 24]

Probiotics protect against loss of CD4+ T cells and improve their growth. They also alter intestinal bacteria flora, improve intestinal barrier dysfunction by healing epithelial cells, and restore immune balance.

Safety of Fermented Foods

Fermented foods contain prebiotic which is safe for most people. But for some people, they might cause severe side effects.

In some cases, fermented foods containing lactobacillus and bifidobacteria (subgroups of lactic acid bacteria) can create a temporary increase in diarrhea, gas, and bloating. [25, 26]

Certain dairy and vegetable fermented foods produce biogenic amines “tyramine and histamine” that can cause allergies, hypertensive crises, and headaches. [4, 27]

Conclusion

Fermentation helps to increase shelf life and nutritive value of foods. Fermented foods are an excellent addition to provide flavor and texture to the diet and are being promoted to improve various health conditions.

They contain beneficial bacteria that are associated with providing various health benefits.

Although some pieces of evidence have also shown they are not effective for some people. But the adverse effects are very less and are restricted to the specific type of foods.

So, it is crucial to consult a healthcare professional before making any significant changes to your diet.

Also Read:

• 35 Fiber Rich Indian Foods to Include into the Diet 
• 24 High Protein Rich Foods for Vegetarians in India