Fermented Food Benefits: Boosting Gut Health, Immunity & More!

Blogs10 Apr 2025

When it comes to digestion, immune function and mood, there’s an aspect of health that seems to be hidden behind the shadows and that is gut health! The gut is home to trillions of bacteria that are essential in our overall health and well-being, making a happy gut a necessity. One of the most effective ways to maintain a healthy gut is by incorporating fermented foods into our diet. But what are these foods and how do they really affect the gut? We’ll discuss all of this and more in this article.

What Are Fermented Foods?

If you're curious about what is fermented food, it is created through a natural process where beneficial bacteria break down sugars, enhancing their flavour and nutritional value. One of the popular choices is fermented milk products, known for aiding digestion. Another is fermented grains, which support gut health and nutrient absorption. These foods not only improve digestion but also contribute to overall well-being, making them a valuable part of a balanced diet.

Understanding Gut Health and Ageing 

With age, our body undergoes several changes, and one of the most critical aspects affected by this process is our gut health . The balance of good and bad bacteria in our gut can get disrupted, leading to several issues such as poor digestion , decreased nutrient absorption, and a weakened immune function. This is why it’s so important to prioritise gut health by actively consuming gut-friendly foods and keeping active as we grow older.

Fermented Foods: How Do They Work in Your Body?

Now there’s been some commotion about fermented foods lately, but they have been around for thousands of years! As the name suggests, fermented foods are created through a process called fermentation, where microorganisms such as bacteria, yeast, or fungi convert carbohydrates into alcohol or acids.

While this was mainly done to preserve food for longer, they have surprisingly excellent nutritional value and enhanced flavours too! Some popular examples of Indian probiotic foods or fermented foods are pickles, Idli, Dosa, Dhokla, Dahi etc. Fermented foods may help maintain a good gut and lead to several health benefits.

Fermented Food Health Benefits

● Improved digestion:

Since fermented foods contain probiotics, they might help improve digestion by breaking down complex carbohydrates and making them easier to absorb.

● Stronger immune system:

A healthy gut is crucial for a robust immune system, and consuming fermented foods may help maintain gut health, thereby strengthening the immune system.

● Weight management:

Some studies have found that lean individuals have a drastically different gut microbiome to obese individuals. Having a healthy gut might help in preventing obesity and weight management.

● Improved mood:

The gut is also known as the second brain of the body. It has a special two-way connection with the brain and limited studies have found a likely connection between having a healthy gut and improvement in the central nervous system.

Popular Fermented Foods to Include in Your Diet

Explore below the top 10 fermented foods that support gut health, digestion, and overall well-being.

1. Dahi or Curd

A staple fermented food, dahi is rich in probiotics that promote digestion and gut health. As one of the most popular fermented milk products, it provides calcium, protein, and vitamin B12, strengthening bones and immunity while also supporting weight management.

 2. Fermented Rice Items like Idli, Dosa

These soft and nutritious dishes offer excellent fermented rice benefits. Made from fermented grains, they are light on the stomach, aid digestion, and are rich in B vitamins, making them a great option for overall wellness.

 3. Dhokla

This steamed dish is a great source of protein and fibre. As a fermentation food item, dhokla improves gut health and metabolism while keeping you fuller for longer. Its main ingredient, besan (chickpea flour), enhances digestibility and nutrient absorption.

 4. Pickles

If you’re wondering what are fermented vegetables, pickles are a great example. They are packed with probiotics, improve digestion, and contain antioxidants that help fight inflammation and boost immunity.

  5. Kimchi

A traditional Korean dish, kimchi is packed with fibre, vitamins C, A, and vitamin B complex, and gut-friendly probiotics. It supports digestion, strengthens immunity, and can help reduce bloating by promoting a healthy gut.

 6. Greek Yoghurt

This creamy and protein-rich fermented food is an excellent source of probiotics, calcium, and essential amino acids. It helps improve gut health and aids digestion.

 7. Kombucha

A refreshing, fermented tea-based drink, kombucha contains probiotics and antioxidants. It aids digestion, boosts energy levels, and promotes better gut health, making it one of the best fermented foods for overall wellness.

8. Kefir

A powerful probiotic drink, kefir is one of the most beneficial fermented milk products. It is packed with calcium, B vitamins, and gut-friendly bacteria that support digestion, immunity, and weight management.

 9. Tempeh

Made from fermented grains, tempeh is a protein-rich, plant-based alternative to meat. It contains probiotics, supports digestion, and is an excellent source of iron and calcium for strong bones.

10. Sauerkraut

A well-known European dish, sauerkraut is rich in probiotics, fibre, and vitamin C. It enhances digestion, strengthens immunity, and provides the benefit of fermented vegetables by promoting gut health and reducing bloating.

Where can you find fermented foods?

Fermented foods are widely available in supermarkets and local markets, and can even be made at home. From yoghurt and kimchi to miso and sauerkraut, these foods are easily found in health stores and international food sections, offering a variety of flavours and health benefits.

Tips for Incorporating Fermented Foods into Your Routine

• Start your day with probiotic foods like yoghurt or kefir to support digestion and gut health.

• Add vegetables like kimchi or sauerkraut to meals for extra flavour and nutrients.

• Enjoy traditional dishes like idli or dosa to gain fermented rice benefits, making meals both light and nutritious.

• Swap regular drinks with kombucha to introduce beneficial bacteria into your diet naturally.

• Use miso or fermented pickles in home-cooked meals to enhance taste and experience the health benefits of fermented food.

Conclusion

Fermented foods may be an excellent way to maintain gut health as you age. From a refreshing bowl of curd to dosa, pickles and more, fermented foods may introduce good bacteria in your body. They may also aid in an improved digestive process, boost immune function, aid in weight management and even support mental health. If you’re looking for new healthy additions to your regular meals, fermented foods are a great place to start!

As a companion on your path to healthy ageing, Right Shift encourages you to explore and enjoy the benefits of fermented foods for a happy gut. You can discover nutritious snacks and product suggestions to add to your meals to boost your health and take control of your midlife. You can also consult with our experts to learn more about your health concerns and find meal plans tailor-made to suit your needs. Remember, it’s all about actively making positive changes to create a healthy and happy midlife, so make the right shift today!

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