This one food habit could shield you from arthritis, obesity and diabetes. Science backs what Indian kitchens always knew

Economic Times

3 hours ago

Fermented foods like idli, curd, and kanji aren't just staples of Indian kitchens—they're emerging as powerful allies in the fight against arthritis, diabetes, and inflammation. Packed with probiotics, these gut-friendly foods improve digestion, boost immunity, and regulate metabolism. Studies confirm that incorporating them into your diet can significantly reduce chronic health risks and promote long-term wellness.
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The Good Bacteria You Need More Of
Why India's Age-Old Recipes Deserve a Comeback
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Not Just a Food, But a Lifestyle Fix
In a world where fast food dominates and lifestyle diseases rise unchecked, the cure to many modern ailments might already be simmering in Indian kitchens. From the spongy idli to the humble chaas, fermented foods are gaining scientific validation for their transformative effect on health. A recent report by the International Journal of Environmental Research and Public Health now confirms what ancient Indian culinary wisdom always hinted at: fermented foods aren't just delicious—they're disease-fighting superfoods.Fermented foods are made or preserved using yeast, fungi, or beneficial bacteria—elements that might sound off-putting at first but are crucial for maintaining a healthy gut. According to the report, our digestive tracts host trillions of microorganisms, and feeding them right can influence everything from digestion to immunity. Fermented foods, rich in probiotics and prebiotics, help boost microbial diversity, reduce inflammation, and support the gut's ability to fight off disease.Experts believe this microbial harmony could be key to preventing chronic conditions like arthritis. The journal explains that fermented foods can lower oxidative stress and systemic inflammation—two markers often linked to the onset of autoimmune and degenerative diseases.Indian kitchens have long relied on fermentation—not just as a preservation method but as a cornerstone of everyday meals. Dishes like dahi (curd), kanji (a tangy drink made from fermented carrots or mustard seeds), idli and dosa batters, pickles, fermented bamboo shoots from the Northeast, and even drinks like chaas and lassi are natural probiotic powerhouses. These are the very staples that modern research is now spotlighting for their health benefits.Unlike processed probiotics or supplements, these foods come integrated with taste, tradition, and tangible results. They naturally introduce helpful bacteria into the gut, helping regulate digestion, fight bad bacteria, and enhance nutrient absorption—all while staying true to your cultural plate.A separate study in the International Journal of Molecular Sciences further revealed that fermented foods could play a role in managing obesity. Their ability to improve metabolic function, control blood sugar, and even lower cholesterol and blood pressure suggests a compelling role in diabetes prevention and management.As metabolic disorders like diabetes surge in India, this dietary insight couldn't come at a better time. Rather than eliminating food groups, the smarter strategy may be to reintroduce age-old ones that the modern diet has gradually forgotten.From promoting healthy weight loss to lowering the risk of autoimmune issues like arthritis, the evidence is stacking up: fermentation isn't just a culinary technique—it's preventative medicine. These foods also boost mental well-being, skin health, and immunity, thanks to their influence on the gut-brain axis and inflammation pathways.What makes this resurgence in fermented food all the more compelling is its accessibility. No fancy ingredients, no complicated methods—just your grandmother's recipes, revived. And in that revival lies the potential to heal a generation.As India grapples with the double burden of malnutrition and non-communicable diseases, it may be time to rethink what's on our plates. Fermented foods offer a solution that's cost-effective, deeply cultural, and scientifically endorsed.So, the next time you sip your lassi or scoop out a spoon of homemade curd, remember—you're not just feeding your body. You're fortifying your future.