Fermented Foods in India: Traditional Indian Fermented Foods for Gut Health

India has a long and fascinating tradition of fermented foods. From everyday foods like dahi, idli and dosa to regional favourites such as kanji, fermented rice, pakhala and fermented millet drinks, fermentation has been part of Indian cooking for generations.

Today, fermented foods are also becoming popular among people interested in gut health, digestion and traditional foods.

But Indian fermentation goes far beyond the foods most of us already know.

Different regions use fermentation to transform rice, wheat, millet, pulses, milk, vegetables and soybeans into foods with completely different flavors, textures and characteristics.

In this guide, we'll explore traditional fermented foods in India, how fermentation works, some of the best fermented foods to include in an everyday Indian diet, and how you can start fermenting foods at home.

What Are Fermented Foods?

Fermentation is a natural process in which microorganisms such as bacteria and yeasts transform food.

Depending on the type of fermentation, this can change the food's flavor, texture, acidity, aroma, digestibility and shelf life.

Fermentation can happen naturally or with the help of a starter culture.

Some fermented foods contain live microorganisms when you eat them, while others may be cooked or heat-treated after fermentation.

So fermented food and probiotic food aren't necessarily the same thing.

Want to Learn Fermentation at Home?

You don't have to stop at eating fermented foods. You can learn how to make them yourself using simple home-kitchen techniques.

🥕 Learn Lacto-Fermentation: Ferment Vegetables at Home →

Learn the fundamentals of vegetable fermentation, including sauerkraut, fermented pickles, salt ratios, fermentation time and troubleshooting.

🥤 Learn Kombucha & Fermented Drinks →

Learn how to make kombucha, water kefir, ginger bug drinks, rejuvelac and other naturally fermented drinks.

🍞 Learn Sourdough Baking at Home →

Learn sourdough starter, dough fermentation, shaping, proofing and baking in your own kitchen.

Traditional Fermented Foods in India

There are countless fermented foods across India, and many are closely connected to regional food traditions.

Here are some of the most interesting examples.

Fermented food	Region/tradition	Main ingredient
Dahi / curd	Across India	Milk
Idli	South India	Rice + urad dal
Dosa	South India	Rice + urad dal
Dhokla	Gujarat	Rice/pulses
Kanji	North India	Carrots/beet + spices
Fermented rice	Several regions	Cooked rice
Pakhala	Odisha	Cooked rice
Ambali	South India	Finger millet
Ragi koozh	South India	Finger millet
Kambu koozh	South India	Pearl millet
Gundruk	Himalayan/Northeast regions	Leafy vegetables
Kinema	Northeast India	Soybeans
Hawaijar	Manipur	Soybeans
Akhuni / Axone	Northeast India	Soybeans
Fermented vegetables	Different regions	Vegetables

Research on Indian fermented foods documents a wide variety of traditional foods made from cereals, pulses, vegetables, milk, millet and soybeans across different parts of the country.

1. Dahi or Curd

Dahi is probably the most familiar fermented food in India.

It is made by fermenting milk with bacterial cultures and is eaten across the country with rice, roti, meals, raita and other dishes.

Because dahi is fermented using bacterial cultures, it can contain live microorganisms. However, the cultures present can vary depending on how it is prepared and stored.

For many Indian households, dahi is one of the simplest ways to include a fermented food in an everyday diet.

2. Idli

Idli is one of India's best-known fermented foods.

Traditional idli batter is made from rice and urad dal and is allowed to ferment before the batter is steamed.

During fermentation, naturally occurring microorganisms transform the batter, contributing to the characteristic texture and flavor of idli.

Idli is a good example of how fermentation has long been part of everyday Indian cooking—not something newly introduced as a health trend.

3. Dosa

Traditional dosa batter is also fermented before cooking.

Rice and urad dal are soaked, ground and mixed before being allowed to ferment. The fermented batter is then spread thinly on a hot pan.

The fermentation contributes to the flavor and texture of the dosa.

Idli and dosa are particularly interesting because they show how cereal and pulse fermentation became part of traditional Indian cuisine.

4. Dhokla

Dhokla is another well-known Indian fermented food, particularly associated with Gujarat.

Traditional versions use fermented cereal- and pulse-based batters. The batter is then steamed to create the soft, spongy texture characteristic of dhokla.

Like idli and dosa, dhokla demonstrates how fermentation can transform simple grains and pulses into completely different foods.

5. Kanji

Kanji is a traditional fermented drink associated particularly with North India.

A common version uses black carrots or other vegetables, mustard and water. The mixture is allowed to ferment, developing a distinctive tangy flavor.

Kanji is a great example of vegetable fermentation in Indian cuisine.

Want to Try Fermenting Vegetables Yourself?

If kanji and other fermented vegetables have made you curious about fermentation, you can learn the fundamentals of vegetable fermentation at home.

Lacto-Fermentation Course: Learn to Ferment Vegetables at Home →

You'll learn how fermentation works, how to use salt correctly, how to create the right conditions for fermentation and how to make fermented vegetables such as sauerkraut and fermented pickles.

6. Fermented Rice

Fermented rice has been part of food traditions in several parts of India.

Cooked rice may be soaked in water and allowed to ferment, often overnight. Different regions have their own versions and names for fermented rice preparations.

Fermentation gives the rice a characteristic sour flavor and changes its texture and composition.

One well-known example is pakhala from Odisha.

7. Pakhala

Pakhala is a traditional Odisha dish made using cooked rice and water and is associated with a fermented or lightly fermented preparation.

It is particularly popular during hot weather and is traditionally eaten as part of an everyday meal.

Pakhala is a great example of something important about Indian fermentation:

Fermentation wasn't developed only for specialty foods. It became part of everyday cooking.

8. Ambali

Ambali is a traditional fermented millet preparation associated with parts of South India.

It is generally made using finger millet (ragi) and allowed to ferment before consumption.

Millet fermentation is an important part of India's traditional food culture, particularly in regions where millets have historically been staple grains.

9. Ragi Koozh and Kambu Koozh

Ragi koozh is made using finger millet, while kambu koozh is made using pearl millet.

These traditional fermented millet preparations are associated with South India.

Fermentation changes the flavor, texture and characteristics of the millet, making these foods another interesting example of traditional grain fermentation.

10. Gundruk

Gundruk is a traditional fermented leafy vegetable preparation associated with Himalayan and Northeast Indian food traditions.

Leafy vegetables are fermented and preserved, developing a distinctive sour and savoury flavor.

It is a particularly interesting example of how fermentation can help preserve seasonal vegetables while creating a completely different food.

11. Kinema, Hawaijar and Akhuni

Some of India's most fascinating fermented foods come from the Northeast.

Kinema, hawaijar and akhuni (axone) are traditional fermented soybean foods associated with different communities in the region.

They demonstrate that Indian fermentation isn't limited to dairy, rice or vegetables.

Soybean fermentation has its own long-standing traditions in Northeast India.

Fermented Foods Across India

One of the most fascinating things about Indian fermented foods is how much they vary from region to region.

South India

Idli
Dosa
Uttapam
Ambali
Ragi koozh
Kambu koozh

West India

Dhokla
Fermented batters
Dahi and other fermented dairy foods

North India

Dahi
Kanji
Fermented vegetables
Regional fermented pickles

East India

Fermented rice
Pakhala
Other regional rice-based ferments

Northeast India

Kinema
Hawaijar
Akhuni / Axone
Gundruk
Other regional fermented foods

India's fermentation traditions are extraordinarily diverse, with research documenting many different fermented foods across the country.

What About Fermented Drinks?

Fermented drinks are another fascinating part of fermentation.

Traditional Indian drinks such as chaas and kanji sit alongside modern home-fermentation favourites such as kombucha and water kefir.

Kombucha in particular has become popular among people interested in making fermented drinks at home.

If you're curious about making your own fermented drinks, you don't need to start with complicated equipment.

Learn to Make Kombucha & Fermented Drinks at Home

Fermented Drinks Course: Learn Kombucha, Water Kefir & More →

Learn how to make:

Kombucha
Water kefir

Frequently Asked Questions About Fermented Foods in India

What are some fermented foods in India?

Some common and traditional fermented foods in India include dahi, idli, dosa, dhokla, kanji, fermented rice, pakhala, ambali, ragi koozh, kambu koozh, gundruk, kinema, hawaijar and akhuni. Different regions have their own fermentation traditions.

What are the best fermented foods for gut health?

There isn't one fermented food that is best for everyone. Dahi, traditionally fermented vegetables, kanji, idli, dosa and other fermented foods can all be part of a varied diet. The type of fermentation and how the food is prepared and stored also matter.

Is dahi a fermented food?

Yes. Dahi is a fermented food made by fermenting milk with bacterial cultures. It is one of the most common fermented foods in the Indian diet.

Is idli a fermented food?

Yes. Traditional idli batter is fermented before it is steamed. It is usually made from rice and urad dal, which are soaked, ground and then allowed to ferment.

Is dosa a fermented food?

Yes. Traditional dosa batter is fermented before it is spread on a hot pan and cooked. Fermentation contributes to the characteristic flavour and texture of dosa.

Is fermented rice a traditional Indian food?

Yes. Fermented rice has been traditionally prepared in several parts of India. Different regions have their own versions and names, including pakhala in Odisha.

What is kanji?

Kanji is a traditional fermented Indian drink, commonly made using vegetables such as black carrots along with mustard and water. It develops a naturally tangy flavour during fermentation.

Are all fermented foods probiotic?

No. Fermented foods and probiotic foods are not the same thing. A fermented food may contain live microorganisms, but not every fermented food contains specific probiotic microorganisms shown to provide a health benefit. Cooking or heat treatment after fermentation can also affect the microorganisms present.

What are the benefits of fermented foods?

Fermentation can change the flavour, texture, acidity, digestibility and composition of food. Some fermented foods contain live microorganisms. The potential benefits vary depending on the particular food, fermentation process and how it is prepared and stored.

Are fermented foods good for digestion?

Some people find certain fermented foods easier to digest, and fermentation can change components of food in ways that may affect digestibility. However, there isn't one effect that applies to every fermented food or every person.

Can I make fermented foods at home?

Yes. Many types of fermentation can be done at home using basic kitchen equipment. Vegetable fermentation, kombucha, water kefir and sourdough are examples of fermentation techniques that can be learned and practised in a home kitchen.

How do I learn fermentation at home?

If you want to learn beyond individual recipes, Fumami offers beginner-friendly online courses covering lacto-fermentation, fermented drinks and sourdough baking.