6 Fermented Foods From India That Are On The Rise

Fermented foods are having a moment, and rightly so. Rich in probiotics, antioxidants, and essential vitamins, they aid digestion, boost immunity, and extend shelf life, all while adding complex flavour. From Korea’s kimchi to Japan’s natto and Germany’s sauerkraut, fermentation has long been a global culinary staple. In India, these foods rise—literally—to breakfast staples and main-course dishes, with deep-rooted Vedic mentions and generational approval. Long before fridges, fermentation preserved the freshness of foods. This isn’t bad bacteria; it’s the good kind. Here are six fermented Indian dishes that are great for your gut and your plate.

Handvo

Though a savoury cake by definition, handvo is much more than that. You won’t need to wait for a special occasion or a cheat day to indulge in a piece of this Gujarati cake. Traditionally made of fermented rice and lentil batter, it also packs fresh vegetables, chillies and that signature Indian tadka for some added flavour. It has a crispy upper layer generously sprinkled with sesame seeds and a spongy interior. Handvo is best enjoyed when dunked in coriander chutney. Though relished as a healthy snack, we promise not to judge if you make a meal out of it.

Chavda

Now this one’s yet to make it to Google. Chavda is a savoury crepe made of gram flour, wheat and yoghurt, which forms the fermented element in this delicious snack. Once the yoghurt has worked its magic over the batter for over two-three hours, grated vegetables are added, alongside turmeric powder, salt and some spices. The batter is then spread in concentric circular patterns across a pan, similar to making a dosa. Kutchis call it chavda, while similar variants such as “pudla” and “chilla” are prevalent in different cultures across India, although not all include a fermenting agent. It exudes a vibrant yellow colour (you’d swear it had egg if you didn’t know), and is best paired with green chutney when the hunger pangs sneakily kick in post 4 pm. 

Gunda

First things first, pronunciation is key here. It’s gunda, similar to the soft Spanish “d” from “uno dos tres”, or you’re altering the meaning of this word completely. This piquant pickle is a thali staple in the bordering Western states of India, from Rajasthan to Gujarat and Maharashtra. The main ingredient here is, of course, the gunda, India’s native green gum berry that is deseeded and generously stuffed with a unique blend of crushed spices and raw mango before adding oil and allowing the pickling to commence. The condiment boasts a unique astringent flavour profile and is relished with a variety of flatbreads from rotlas to puris, parathas and more. Word for the wise: don’t underestimate this side dish that exudes main character energy.

Gundruk

Take a leaf from the Himalayan culinary book and try Gundruk, a vegan side dish that boasts an umami appeal. Don’t go by the humble appearance of this leafy green that can withstand even the harshest Himalayan winters. Originally a Nepalese relish, Gundruk steadily trudged its way across snowy borders towards Sikkim, where the locals put their own spin on the dish. A tasteful testament to the old adage, “necessity is the mother of all inventions”, the leaves used for assembling Gundruk often ran scarce in the rugged mountainous topography, especially during winter months. Hence, fermentation was used as a medium to prolong its shelf life. Conventionally, the recipe calls for radish, cabbage or mustard leaves, which are harvested, wilted, shredded, and secured carefully in a rustic earthenware pot. Then, the leaves are covered in warm water and left in the pot to ferment for at least a week. Once fermented, the roughage develops a signature acidic taste, similar to kimchi or sauerkraut, a sure sign that the Gundruk is ready. In Sikkim, bamboo or banana leaves are often used during the fermentation process to add another layer of flavour to the dish. An ode to the resourcefulness and inventiveness of North East India’s inhabitants, Gundruk is that self-reliant, nutrient-dense condiment that’s not just a rescuer of impending food shortages but also a palate pleaser as it packs quite a punch with its distinct tart taste. Follow the lead of the Sikkimese and grab yourself a bowl of thukpa or rice, add a spoonful of Gundruk and dig in!

Siddu

Yes, momos and piping hot noodles taste great in the mountains. But, traditional pahadi cuisine goes a step ahead with its traditional flavours that spotlight indigenous ingredients. Siddu, one such breakfast dish from Himachal Pradesh, is a winter special that is savoured across the state as mornings begin to turn misty. Essentially a steamed bread or bun, it is lavishly filled with lentils, walnuts, and seeds such as fennel, cumin and poppy. Served hot, it must be topped with dollops of ghee and chutney, or the culinary experience will not be complete. Devoured across Kullu, Manali, Shimla and Mandi, Siddu originated in the rural kitchens of Himachal, but has made its way across the Indian diaspora to the streets of Mumbai and Delhi. Traditionally, it incorporates the use of yeast to double the dough, which is left to rest for a good two hours, giving the bread its fluffy texture. Healthy and filling, here’s a breakfast we could easily relish like a king.

Pakhala

Such is the allure of this Odia dish that the state has a fixed date dedicated to it, celebrated annually on 20th March as 'Pakhala Dibasa' or Pakhala Day! This much-loved fermented dish is prepared by soaking leftover rice in water overnight. Synonymous with Odisha’s sweltering summers, Pakhala is conventionally flavoured with roasted cumin seeds, chopped ginger, green chillies, sliced onions, curry leaves and salt, for that extra spice. While it has many variants, the one with curd (Dahi Pakhala) and lemon juice is a cult favourite as it also comes with a good dose of natural probiotics. Ironically, Pakhala was known as the ‘poor man’s food’, though it is rich in nutrients, courtesy of the liquid element, ‘torani’, which is both hydrating and fulfilling. Before poke bowls, there were Pakhala bowls, duly adorned with badhi chura (sundried lentil dumplings), sago bhaja (stir-fried tender greens), chuin bhaja (moringa fry), fryums, ambula besara (dry mango cooked in mustard), alu bharta (mashed spiced potatoes), fish fry, tomato brinjal fry and more, making it a feast for the eyes and the stomach. Countdown to March.