From Anushka Sharma to Shahid Kapoor, Bollywood celebrities seem to love having idlis for breakfast. Besides being gut-friendly, these spongy cakes also support the immune system. Their secret? They are fermented! Curious to find out how fermented food benefit us when consumed during breakfast for a couple weeks straight, indianexpress.com spoke to a health expert.
Deepalakshmi, registered dietitian at The Cleft and Craniofacial Centre and Sree Balaji Medical College and Hospital, Chennai revealed that fermented foods are a rich source of probiotics that improve gut health by enhancing digestion, boosting nutrient absorption, and strengthening immunity. When consumed for 2 weeks straight for breakfast every morning, she shared that they may also reduce inflammation and support mental health through the gut-brain connection.
Health benefits
Deepalakshmi shared that fermented foods not only enhance the diversity of gut microbiota, which plays a crucial role in digestion and nutrient absorption, but regular consumption can lead to better bowel movements, reduced bloating, and a strengthened immune system. Additionally, the anti-inflammatory properties of fermented foods may help improve overall health, while their influence on the gut-brain connection can positively impact mood and mental well-being.
Are there health risks involved?
While fermented foods provide numerous health benefits, Deepalakshmi added that thet can pose certain risks if not consumed mindfully. “Many fermented foods, such as miso and sauerkraut, are high in sodium, which can contribute to elevated blood pressure if consumed in excess. People new to probiotics might experience digestive discomfort, including bloating or gas, as their gut adjusts,” she mentioned. Additionally, allergies or intolerances, particularly to dairy-based options like yogurt, can be a concern.
Yoghurt or kefir, rich in probiotics, can be paired with fruits, nuts, or seeds for a wholesome start to the day.
Traditional choices like idli or dosa, made from fermented rice and lentils, are both delicious and gut-friendly.
Miso soup provides a savory twist and is an excellent addition for boosting gut health.
Fermented pickles or sauerkraut can add a tangy flavor when used sparingly as toppings, while sourdough bread serves as a nutritious base for avocado toast or egg sandwiches.
