Delicious Fermented Foods That Boost Gut Health Instantly

35. Fermented Cassava (Gari Soaking Method): West Africa’s Probiotic Carb

Cassava, a starchy root, becomes gut-friendly when processed traditionally through fermentation. In countries like Nigeria and Ghana, cassava is grated, pressed, and allowed to ferment before drying into a product known as gari. Soaking gari in water before consumption reactivates beneficial microbes and reduces cyanogenic compounds. The fermentation process not only enhances safety but also introduces probiotics and improves digestibility. When mixed with water, milk, or peanut paste, soaked gari becomes a nourishing, slightly tangy porridge that supports gut balance and blood sugar stability.

36. Shankarpali (Fermented Variation): A Forgotten Indian Festive Digestive

While typically a sweet, fried snack, traditional Maharashtrian households sometimes prepare a fermented version of shankarpali using yogurt or buttermilk in the dough. Allowed to rest overnight, the mixture ferments gently, infusing mild sourness and cultivating natural probiotics. This version is less sweet, slightly tangy, and much easier on the stomach. Though rarely commercialized, this ancestral technique transforms a festive treat into a digestively supportive nibble. It's a reminder that fermentation in Indian cuisine extends far beyond pickles and lassi—if you know where to look.