Fermented foods like idli and dosa are healthy, but you must be cautious about having them daily — here’s why

In India, many people begin their day with fermented foods like idli, dosa, kulcha, among others. Such foods, though considered healthy and good for the gut, also come with a caveat. They may not be ideal for consumption every day and by everyone. Here’s why.

“Although fermented food can be rewarding for overall health, they can also cause certain allergic reactions if eaten in larger quantities. That’s because some fermented foods may contain excessive amounts of salt and sugar for preservation, which can cause issues such as gas, bloating, diarrhoea. Fermentation is often done with the help of yeast, which makes the food twice the size and grow dense, forming tiny bubbles that can lead to digestive troubles,” said Divya Malik Dhawan, dietitian, Apollo Spectra Hospital, Delhi.

Ayurvedic practitioner Dr Varalakshmi Yanamandra also shared a post on similar lines mentioning how fermented foods are not necessarily lighter and meant for everyday meals. “While dosa and idli are such popular breakfast foods in south India, they aren’t technically everyday foods,” said Dr Yanamandra.

Explaining it with an example of dosa and idli — made with soaked and ground urad daal and rice — Dr Yanamandra said that while masha/urad daal is considered nutritious and is balancing for vata, “urad daal is heavy, hot, and has tissue blocking nature”. “That’s why it is contraindicated in skin disorders, bleeding conditions, and inflammation. Masha tends to aggravate both pitta and kapha,” said Dr Yanamandra.

Here’s how your gut health is impacted (Source: Getty Images/Thinkstock)

So, are fermented foods like idli and dosa not lighter in nature?

Dhawan said it is indeed a common misconception that idli and dosa are light foods. “The truth is, they are heavy. However, it cannot be denied that dosa is healthy and possesses various health benefits, but it’s not light (like a salad). Hence, it is important to eat dosa and idli in moderation to avoid any health issues,” Dhawan told indianexpress.com.

 

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Things to keep in mind when consuming fermented foods

When eating idli or dosa, people are advised to eat homemade versions instead of store brought. “Readymade idli and dosa batter contains an excess amount of preservatives, salt, or sugar to keep it fermented for a longer duration without getting spoiled. So, stick to eating such foods once or twice a week,” Dhawan said.

The expert further said that people with certain allergies, histamine intolerance, and those on a low sodium diet must avoid eating fermented food, and consult experts in case of any allergic reaction after consumption.

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