In this video, Dr. Pal will be sharing a list of fermented foods that you need to include in your diet to improve your gut health.

9-fermented-foods-you-need-to-start-eating-to-improve-your-gut-health

9 Fermented Foods You Need to Start Eating to Improve Your Gut Health!

hello guys this is Dr pal manik in this video I'm going to talk about nine important dishes most popular in India even if you are from India you might not have seen these Foods especially the last one that's my favorite let's dive deep into it as you guys know I have been emphasizing on fermented fots each and every time I talk about gut bacteria because our gut bacteria loves fermented foods fermentation helps in breakdown of the products very easily better absorption feeds the good gut bacteria which in turn is beneficial for our health to prevent chronic diseases like obesity number one on the list is dla dla is prepared by soaking rice and lentils like Chad Dal then they are grounded to a batter and fermented overnight the overnight fermentation process is the key which is absolutely critical for your good good bacteria overnight fermentation helps the batter to rise while steaming when you ferment the batter and doite increases polyphenol availability the flavonoids and phenolic acid in the polyphenols are a potent antioxidant which will influence your gut microbiome directly as they are steamed homemade dla 1 to two per day is an excellent low calorie snack dla is spongy like a trampoline park with fit where the good gut bacteria can jump and bounce and play my friend s's wife after her Gujarat trip tried dla at home dla turned out to be so hard that it can be used to construct the statue of unity if you are familiar with dla already you can use it as a snack option in reduced quantities if you're not familiar with dla please check out the link in the description regarding how to make it the number two in the list is pickles during pickling the shelf life of food is extended by anerobic fermentation by either using brine or vinegar vinegar contains high level of acetate which is one of the short chain fatty acid which could potentially influence your gut microbiome my patient arami scraps the pickle from every nuke and corner of the pickle jar using his finger and licks it after one peg of alcohol he then opens his eyes only after his kidney was put in a jar you should be careful with store bought pickles because it contains a lot of salt and lot of oil homemade pickles you can control the oil you can control the salt and the spices to your level because of its high salt content you need to be careful with the amount especially if you have high blood pressure my friend sarak Kumar went to Gujarat and asked the store guy they why are you having only pickle ra where is the alcohol what are you going to do only with this pickle ra let me know in the comment section have you tried American pickles how do you compare American pickles with Indian pickles if you are a big fan of Indian pickle what is your favorite pickle whether it is homemade or not product number three is called kanji kanji is a fman and drink that people from Punjab utar Pradesh and Rajasthan would love to have during Winters bacteria in the fermented food can actually survive the stomach acid and travel all the way into the intestine growing our good gut bacteria my us friend Mark Anthony in Winter he keeps himself warm by drinking fermented grapes daily also called as wine and in summer he chills out in my Hospital ICU kanji is made from antioxidant rich black carrot beetroot mustard and black salt the potent concoction preserved in jar and left to ferment in the Sun for 2 to 3 days my friend sarar saying he's allergic to any kind of fermentation from vegetables but he's okay with fruits like red grapes white grapes black grapes Alpine grapes burgundy grapes instead of the ceramic jar he should be made to stand out in the hot sun for 2 to 3 days to ferment him I have added a link in the description for this recipe as well the fourth superfood is endu endu is a variety of pancake made using fermented batter of ground rice and or extremely popular in the state of odisha fermented foods can be easily digested because of partial protein digestion that happens during fermentation which is also increasing the availability of antioxidants vitamins and minerals as well traditionally it is steamed in wide mouthed earn pots a frame made with Twix is placed inside the pot above the level of the water and the pitas are placed on top of this Frame to be steamed prepared usually once a year during pram astami just before winter sets in this is a ritual that celebrates the life and prosperity of first borns in a family parents of my patient AR celebrate for the life and prosperity of him by giving lus and gulab jamun to him they celebrate for his Prosperity but I Prosper even though I am not the first born let me know have you ever tried enduri P the recipe is in the description link the fifth super food is haai jar the whole seeds are soaked overnight and pressure cooked till the seeds are soft the cooked soya is packed tightly in a small bamboo basket the sides of which is layered and lined with banana leaves the basket is then kept kept in the Sun for fermentation process to take place for about 4 to 5 days now I know from where Mary K from Manipur got all the strength to win six World Championship with three kids for my patient arami health condition having a kid itself is an achievement during fermentation basilis septus is a bacteria which break downs the protein into smaller free amino acids that explains the rich quality of protein in this food my loyal subscriber suban is asking sir you always say about fermented products only for vegetarian op sir can you give me something non-vegetarian only a brain fermented with non-vegetarian thoughts right from birth can think like this I have tried this one it is amazingly delicious please check out in the description regarding the video of how to make Hawai jar the super food number six is corisa Kisa is a type of bamboo which is indigenous to Northeast Asia while it is edible ripen bamboo shoots are used for construction of Huts typical to Assam the young bamboo shoots are striped off their outer fibrous layers and the inner creamy white core is crushed and mixed with a plant called Garcinia pedula then it is tightly packed inside sterilized jars or pots and left to ferment for 5 to 10 days food fermentation has relied on the microbiota naturally occurring on the raw food material it can also be done by transferring the microbiome from previously fermented products packed with beneficial bacteria this fermented Bamboo shoe dish Corissa will help in digestion the only connection that my friend SAR has with bamboo is that he watches videos of a guy building a house with bamboo inside the forest alone I'm pretty sure he would Skip corisa by pole walting with the bamboo stick please let me know have you tried Kissa before the video of how to make Corissa is in the description super food number seven sadii suadi is a very popular Indian probiotic food it is a speciality of kkan region that extends from Goa through Maharashtra you extract fresh coconut milk from raw coconut and mix it with a plant species called Garcinia Inda also called as cokum you use garlic cumin seeds and other spices and grind it together the probiotic content in this traditional drink promotes gut health you have to be a little bit careful in the amount of coconut milk because even though it has healthy fats it is rich in calories my loyal subscriber subani is asking I will definitely try Dr pal what is the alcohol percentage in suadi will I not be caught by the police when I bring it back home B how on Earth I will make him understand that not everything in Goa is alcohol my friend sarak Kumar and his wife tiur sundari went for a family trip to Goa she went to a place to try sui he went to a bar to try fenny they went as a couple to Goa came back as single let me know whether you know how to do soli if not there is a video in the description which explains the step-by-step process the eighth super food is Amali ragi Amali also known as ragi kji is a traditional South Indian beverage made from finger Millet flower called ragi it is consumed during the hot summer months for its cooling properties it is a semi liquid fermented broth made with buttermilk finger milk flour onion curry leaves and salt the mix is left overnight to ferment ragi Amali can contain beneficial probiotics that supports gut health my friend Saron Kumar buys one cup of ragi kji from the street shop and finishes one whole bag of finger chips kept as a side dish finger chips overpowers the finger Millet ragi kji is considered as food for the poor by some people there are two problems with the statement number one everybody should understand that health is wealth number two ragi kji is not cheap anymore because it is eaten with onions I love ragi kji whenever I get a chance I try to include that in diet let me know whether you have tried this beautiful dish before if not check out the link in the description for a video of how to make it the last super food my favorite superfood is Dosa Dosa like any other fermented food is rich in microorganisms rich in probiotics which will aid in digestion and promote good gut bacteria in fact wheat Dosa made from fermented vat batter is another excellent source of probiotics but the problem nowadays is they are adding so many things inside the Dosa except for the bacteria they're adding lots of ghee Oreo biscuit charcoal Dosa rasula Dosa the ghee roast is made so long that if it is placed on the plate of my friend saravanakumar in Tamil Nadu my friend abijit chakraborti from Bengal can eat it and people pull so much oil like hypertension swaha diabetes swaha obesity swaha homade dosas moderation in oil and number of dosas is the key my loyal subscriber subani records a video of a live Dosa in a marriage ceremony and watches it later as highlights when he's fasting let me know how many dosas you usually eat depending upon the size of the Dosa I always tell my patients that add lots of vegetables add lots of fibers along with Dosa so that you can decrease the number of dosas and you can increase the number of vegetables these are all my favorite fermented foods let me know which one you have tried which one you're going to try which video you're going to watch from the recipe link bottom line is any kind of fermented food is going to make your gut happy remember the balance of good gut bacteria over bad gut bacteria is absolutely critical for your long-term Health remember one belly at a time it is absolutely important I'll see you in the next video bye-bye

Dr.

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