Fermented foods: Social media fad or genuine health booster?

Fermented foods have been an integral part of human diets for centuries, playing a crucial role in preservation, flavour-enhancement, and nutrition. From Korea’s kimchi to Germany’s sauerkraut and India’s kanji, every culture has its unique fermented delicacies. However, in recent years, fermented foods have seen a resurgence, thanks to growing health consciousness and the power of social media. Influencers, nutritionists, and food bloggers are driving interest in these age-old preparations, highlighting their potential probiotic benefits and gut-friendly properties.

Fermented Foods Across the World

Fermentation is an ancient technique that enhances the shelf life, taste, and nutritional value of food. However, it is worth noting that fermentation techniques and conditions can impact the benefits of fermented foods. Here are some of the most famous fermented foods from different regions:

1. Kimchi (Korea)

Kimchi is a spicy, tangy fermented cabbage dish with garlic, ginger, and chili. It is rich in probiotics, fibre, and vitamins, giving it the reputation of a relatively healthy fermented food.

2. Sauerkraut (Germany)

A fermented cabbage dish like kimchi but milder, sauerkraut contains vitamin C, fibre, and probiotics that are purported to support digestion and immunity.

3. Miso (Japan)

Made from fermented soybeans and koji, miso is a staple in Japanese cuisine, used in soups, marinades, and sauces. It contains probiotics, protein, and minerals.

4. Kefir (Caucasus Region)

A fermented milk drink like yogurt but with a thinner consistency, kefir has beneficial bacteria and yeasts, making it useful for certain kinds of gut health issues.

5. Kombucha (China & Global)

Kombucha, a fermented tea, is known for its fizzy, tangy taste and probiotic content. It is supposed to aid digestion and enhance energy levels.

6. Natto (Japan)

A sticky, fermented soybean dish with a strong aroma, natto is a source of Vitamin K2, which is good for bone and heart health.

7. Tempeh (Indonesia)

Fermented soybeans pressed into a cake; tempeh is a protein and probiotic-rich food often used as a plant-based meat alternative.

8. Sourdough Bread (Europe & Global)

One of the oldest forms of bread, sourdough undergoes natural fermentation, making it easier to digest than many other kinds of bread.

The Resurgence of Fermented Foods Due to Social Media

While fermented foods have been part of traditional diets for centuries, their recent popularity can be attributed to social media. Platforms like Instagram, TikTok, and YouTube have played a key role in their resurgence. Here’s why.

Gut Health Awareness

Nutritionists and health influencers frequently share the benefits of probiotics and their impact on digestion and immunity. While some of this is unverified, probiotics can be beneficial for some people.

Fermented Food Challenges

Viral challenges, like making homemade kimchi or sourdough bread, have encouraged people to experiment with fermentation.

Celebrity Endorsements

Many celebrities and wellness advocates have spoken about experiencing the benefits of fermented foods, boosting their appeal.

Do-It-Yourself (DIY) Culture

Easy, homemade recipes for kombucha, yogurt, and pickles are widely shared, making fermentation accessible to everyone.

Fermented Foods from the Indian Subcontinent

India has a long history of fermented foods, varying across regions and climates. These foods are not just flavourful but also rich in probiotics, vitamins, and digestive enzymes. Some of the most popular Indian fermented foods include:

1. Panta Bhaat/Poita Bhaat (Eastern India)

This is fermented rice soaked overnight in water, commonly eaten in Bengal, Assam, and Odisha. It is cooling, hydrating, and rich in gut-friendly bacteria and mostly relished during the hot summer months.

2. Kanji (North India)

A fermented beet, carrot, and mustard drink, kanji has antioxidants and can aid digestion.

3. Dhokla (Gujarat)

A fermented steamed cake made from rice and chickpea flour, dhokla is light, fluffy, and rich in probiotics.

4. Idli & Dosa (South India)

Fermented rice and lentil batter is used to make idlis and dosas. The fermentation process enhances the bioavailability of nutrients and aids digestion.

5. Gundruk (Northeast India & Nepal)

A fermented leafy green dish originally from Nepal, gundruk is also common in some parts of India thanks to being fibre-rich.

6. Handia (Jharkhand, Chhattisgarh, Odisha)

A traditional rice-based beer, handia is a fermented alcoholic drink.

7. Fermented Bamboo Shoots (Northeast India)

Used in many tribal cuisines, fermented bamboo shoots have a strong flavour and are good for gut health.

Health Benefits and Nutritional Value of Fermented Foods

Fermented foods are not just delicious but can potentially offer numerous health benefits for those who might need more beneficial bacteria in their system.

1. Improved Digestion

Fermented foods are rich in probiotics, which enhances the gut health of those who don’t have enough good bacteria in their system, by balancing the microbiome.

2. Boosted Immunity

A healthy gut microbiome can strengthen the immune system, making the body more resilient to infections.

3. Increased Nutrient Absorption

Fermentation enhances the bioavailability of some vitamins and minerals, making it easier for the body to absorb certain nutrients.

4. Reduced Inflammation

Certain fermented foods have anti-inflammatory properties, which help in reducing chronic inflammation and preventing diseases.

5. Mental Health Benefits

Gut health is closely linked to brain health. If one's gut microbiome lacks good bacteria, probiotic-rich foods can help the gut, and potentially, the mind too, thanks to the gut-brain axis.

A Return to Traditional Eating

Fermented foods, once a necessity for preservation, have now become a global health trend. Their growing popularity, driven by social media and modern health movements, has brought attention back to traditional recipes. In India, fermentation has been an integral part of culinary heritage. By incorporating fermented foods into your diet, whether it's kimchi, kefir, kanji, or idli, you can enjoy delicious flavours while reaping numerous health benefits.

However, always consult a health expert before adding fermented foods to your diet, as they may cause complications if you have pre-existing health conditions.