Foods with a higher nutritional profile can benefit from fermentation. Certain vitamins, like minerals and B vitamins, may become more readily available as a result of the process, and the body may be able to absorb them more readily. The following is a list of numerous fermented foods from various cultures:
1. Yogurt: Streptococcus thermophilus and Lactobacillus bulgaricus are two examples of the lactic acid bacteria that ferment milk to produce yoghurt. These microbes are live microorganisms known as probiotics, which provide health benefits when ingested in sufficient quantities. Probiotics are essential for supporting the immune system, fostering digestive health, and preserving a balanced population of bacteria in the gut. Some nutrients in yoghurt may be more bioavailable after fermentation. For instance, the procedure raises B-vitamin levels, including B2 (riboflavin) and B12, and facilitates the body's easier absorption of minerals like calcium. A better overall nutritional status may result from this.
2. Kimchi: Kimchi is a traditional Korean dish made with fermented vegetables, mostly radishes and cabbage, and flavoured with ginger, garlic, chilli peppers, and other seasonings. Probiotics, or good bacteria that support a healthy gut microbiome, are abundant in kimchi. These probiotics flourish because of the fermentation process used to make kimchi, which benefits digestive health. Vitamin C, beta-carotene, calcium, iron, and other vitamins and minerals are all found in good amounts in kimchi. These nutrients may be more bioavailable after fermentation, which would facilitate the body's absorption of them.
3. Kefir: Kefir is a fermented milk beverage that is gaining popularity because of possible health advantages. Probiotics, or live good bacteria and yeasts that support a balanced gut flora, are abundant in kefir. Probiotics have the potential to support overall digestive health by assisting in the maintenance of a microorganism balance in the digestive system. Kefir's fermentation process can increase some nutrients' bioavailability, which facilitates the body's absorption. This comprises minerals like magnesium, calcium, and some B vitamins. A high-nutrient food, kefir is an excellent source of calcium, phosphorus, magnesium, protein, and B vitamins. In a well-balanced diet, it can be a beneficial addition.
4. Enduri Pitha: Assamese cultural customs are strongly ingrained in Enduri Pitha, especially in relation to the commemoration of Bohag Bihu, the Assamese New Year. Enduri Pitha preparation and consumption are frequent components of joyous customs and festivities. While traditional fermentation with yeast or bacteria is not used in the preparation of Enduri Pitha, rice and lentils are soaked for the entire night. The natural enzymatic activity that results from this soaking process is similar to a mild fermentation and may improve the dish's nutritional profile and digestibility. Enduri Pitha's main ingredients are usually soaked rice, grated coconut, jaggery, and lentils (usually black gramme or urad dal). The utilisation of these native components signifies the relationship to regional farming methods and resource accessibility in Assam.
Video Credit: Youtube/ Cook With Pravasa
5. Lassi: Lassi is a classic Indian drink that can be sweet or savoury and is made from yoghurt or buttermilk. Although lassi is not fermented food in the same sense as some other foods on the list (such as sauerkraut or kimchi), it frequently contains cultured dairy, which may have some health benefits. Lashingsi can contain probiotics if it is made with yoghurt or buttermilk that has live, active cultures in it. Probiotics are good bacteria that support digestive health by having a positive effect on the gut microbiome. In hotter climates, especially, lassi can be a refreshing and hydrating drink when diluted with water. Lashing is sometimes eaten for its cooling qualities in Indian cuisine.
6. Fermented Cheese: The lactose content of cheese is decreased during the fermentation process. Because the bacteria involved in fermentation break down lactose into simpler forms, this can help those who are lactose intolerant digest cheese more easily. When making cheese, the fermentation process can increase some nutrients' bioavailability. For instance, compared to some non-fermented dairy products, fermented cheese facilitates easier absorption of calcium and phosphorus. Different cheeses have unique flavours due in part to fermentation. Fermented cheeses are a rich and varied culinary experience because of the complex flavour profiles produced by the breakdown of proteins and fats during fermentation.
7. Fermented Tofu: In some Asian cuisines, fermented tofu—also referred to as "chou doufu" or "stinky tofu"—has special cultural meaning and potential health advantages. Plant-based protein sources like tofu can benefit from fermentation, which may improve the nutritional profile of the food. Protein is necessary for many body processes, such as the development, maintenance, and repair of muscles. Foods based on soy, such as tofu, can lose some of their anti-nutrient content through fermentation. Anti-nutrients like phytic acid can make it more difficult for minerals to be absorbed. These substances are broken down during fermentation, which may increase the minerals' bioavailability. Fermented tofu offers a diversity of flavours and textures for those on a plant-based or vegetarian diet.
8.Sel Roti: The tradition and culture of Nepal are strongly ingrained with sel roti. It is a well-liked dish that is connected to festivities, holidays, and special events. Its preparation and consumption are frequently entwined with customs and cultural ceremonies. One kind of fermented food is sel roti, whose distinct flavour and texture are a result of the fermentation process. Food that has undergone fermentation is more nutritious because it contains more easily absorbed nutrients due to the breakdown of complex compounds. Sel roti gets its unique flavour and texture from fermentation. After deep-frying, the batter's fermentation and leavening produce a crispy exterior and a somewhat porous, chewy interior. The flavour is based on rice and is slightly sweet.
9. Kombucha: A symbiotic culture of yeast and bacteria ferments sweetened tea to produce kombucha (SCOBY). The resultant drink has a high probiotic content, which is good bacteria that promotes gut health. Probiotics support the immune system and aid in digestion by fostering a diverse and well-balanced gut microbiota. It is thought that the glucosamines generated during fermentation promote joint health. One substance that has been shown to improve joint health and lessen the symptoms of arthritis is called glucosamine. A tasty substitute for sugar-filled sodas and other less healthful drinks is kombucha. It's an interesting choice for people looking for a refreshing drink with possible health benefits because of its effervescence and distinct flavour.
10. Dhokla: Natural bacteria and yeast found in the surroundings aid in the fermentation process of dhokla. Beneficial bacteria are created during fermentation, and these microorganisms may have probiotic properties. It is well known that probiotics improve gut health. The starches and proteins in the batter are partially broken down by fermentation, which facilitates easier digestion. This can be especially helpful for people who might have trouble breaking down some components of grains and legumes. Certain nutrients in the ingredients may become more bioavailable as a result of fermentation, such as minerals that become easier to absorb. This may improve the dish's nutritional profile. The process of fermentation adds air to the batter, which gives dhokla its porous and spongy texture. The carbon dioxide created during fermentation is what causes this aeration.