millets

For years, millets were dismissed as mere ‘coarse grains’ but today, science and tradition both agree: these tiny powerhouses are nutrition goldmines. Rich in fiber, protein, and antioxidants, these grains are gluten-free, easy to digest, and beneficial for blood sugar balance, heart health, and weight management. They are also a sustainable crop, resilient to droughts and requiring minimal water, making them as good for the planet as they are for our health. No wonder they are making their way into our meals, our conversations, and even international food trends.

At the NXT Conclave 2025, the Bharat Dish showcased India’s rich culinary heritage, aligning with Prime Minister Narendra Modi’s vision of promoting indigenous superfoods. The United Nations designated 2023 as the International Year of Millets, an initiative led by Hon. Prime Minister Shri Narendra Modi ji and backed by 72 countries. India stands as the world’s largest producer of millets, contributing 38.4% of global production. 

Millets are naturally gluten-free, high in fiber, and packed with minerals and antioxidants that support digestion, weight management, and cognitive function. With a low glycemic index, they help regulate blood sugar while strengthening immunity, heart, and bone health. Common varieties in India include Ragi (Finger Millet), Bajra (Pearl Millet), Jowar (Sorghum), and Kangni (Foxtail Millet).

But what if we told you that we’ve only scratched the surface when it comes to millets?

While most conversations revolve around millet rotis, porridges, and flour blends, there’s something that we’ve almost forgotten—fermented millets.

 

Why Fermented Millets Deserve a Spotlight

We often look to global health trends—kombucha, kimchi, and kefir—as the gold standard for gut health. But what if India had its own time-tested probiotic foods all along?

In many tribal and rural communities, fermenting grains like ragi, jowar, and bajra has been a way of life for centuries. This wasn’t a wellness trend—it was ancient wisdom in action. Fermentation was used not just to preserve food but to make it more digestible and nutritionally superior. Today, science validates what these communities have always known: fermentation unlocks the true potential of millets.

This natural process reduces antinutrients like phytic acid, which can otherwise block the absorption of vital minerals. As a result, fermented millets provide more bioavailable iron, calcium, magnesium, and B vitamins—all essential for energy, immunity, bone health, and cognitive function. Beyond that, fermentation introduces beneficial bacteria, turning millets into a natural probiotic powerhouse that nurtures gut health.

So why have we moved away from fermented millets? 

Perhaps because they were never marketed in fancy bottles or sold as premium ‘gut-healing elixirs.’ But the good news is that traditions can be revived. 

 

Food for Thought: How Fermented Millets Boost Brain and Mood

The gut is often referred to as the ‘second brain’ because it houses the enteric nervous system—a complex network of neurons that communicates directly with the brain. The gut plays a critical role in mood regulation, cognitive function, and emotional resilience.

• Serotonin Production: Nearly 90% of serotonin, the neurotransmitter responsible for happiness and emotional stability, is produced in the gut, not the brain. A diverse and balanced gut microbiome supports optimal serotonin levels, which can help keep anxiety and depression in check.
• The Gut-Brain Axis: This is the constant, two-way communication between the gut and the brain. When gut health is compromised, due to inflammation, poor food choices, or an imbalance of gut bacteria, it can trigger stress responses, mood swings, and even cognitive decline.

 

How Fermented Millets Support Mental Well-Being

Fermented millets don’t just nourish the body—they help restore gut balance, which in turn supports brain function and emotional health.

• Improved Digestion, Reduced Inflammation: A well-functioning gut absorbs nutrients more efficiently, reduces inflammation, and eliminates toxins. Chronic inflammation has been linked to anxiety, depression, and neurodegenerative diseases.
• Support for Brain Function: Certain probiotic strains found in fermented foods influence the production of GABA (gamma-aminobutyric acid)—a neurotransmitter that promotes relaxation and reduces stress.
• A Natural Approach to Mental Wellness: While medications and therapy play a role in mental health care, gut-supporting foods like fermented millets offer a natural, long-term strategy for better mood, sharper focus, and emotional stability.

 

Choosing the Right Millets for Fermentation

Not all millets are created equal, especially when it comes to fermentation. While every variety offers unique health benefits, certain millets have been traditionally favored for their ability to ferment well and develop probiotic-rich properties. These millets, often referred to as ‘positive millets,‘ not only retain their nutritional value but also enhance it through the fermentation process.

 

Best Millets for Fermentation

1. Foxtail Millet – Rich in iron and fiber, foxtail millet supports energy levels and gut health. Fermentation enhances its mineral absorption and makes it even easier to digest.
2. Kodo Millet – Known for its antioxidant properties, kodo millet helps fight inflammation. Fermentation boosts its bioavailability, making its nutrients more accessible to the body.
3. Barnyard Millet – A gut-friendly grain, barnyard millet is high in resistant starch and fiber, promoting a healthy microbiome. Fermenting it makes it even gentler on digestion.
4. Little Millet – Helps regulate blood sugar levels. Through fermentation, its natural sugars break down further, making it beneficial for those managing diabetes or insulin resistance.
5. Browntop Millet – A rare but highly nutritious millet. Its fermentation enhances digestibility and boosts its probiotic content, supporting overall well-being.

 

Why Some Millets Don’t Ferment as Effectively

• Refined Millets – Processing strips away fiber and outer layers, reducing the availability of prebiotics needed for fermentation.
• Hybrid Varieties – These often lack the natural microbial ecosystem that aids fermentation, making them less effective for probiotic development.
• High-Starch Grains – While fermentation can improve digestion, overly refined millets with excessive starch content may not ferment as efficiently.

 

Traditional Fermented Millet Preparations in India

1. Jhari/Pej – The Tribal Gut-Healer

In several tribal regions of India, Jhari or Pej has been a staple—a fermented millet gruel made by soaking and fermenting millets like ragi or jowar. This drink was not only a source of sustenance but also a natural probiotic, aiding digestion and strengthening the gut. It is rich in essential amino acids and minerals.

To enjoy the wholesome benefits of this age-old fermented drink, try this simple recipe for Jheri Pej with Millets at home.

Serves: 2

• Cooking Time: About 25–30 minutes.
• Fermentation Time: Overnight (roughly 8–12 hours).
• Total Time: When you include the overnight fermentation, the entire process spans approximately 9 to 13 hour.

Ingredients

– Millets: 1/4 cup (choose your favorite variety such as little millet, foxtail millet, or jowar or  pearl millet soaked for 8 to 10 hours 

– Water: 2 cups (adjust as needed for your preferred consistency)

– Buttermilk or A2 Curd: 1/2 cup 

– Salt: A pinch (to taste)

– Optional Garnishes: Chopped fresh coriander, a pinch of roasted cumin powder, or a drizzle of A2 ghee 

Method

1. Soaking:  

• Rinse 1/4 cup of millets thoroughly.
• Place them in a bowl with enough water to cover and soak overnight. This helps soften the grains and kickstarts the fermentation process.

2. Cooking: 

• Drain and rinse the soaked millets.  
• In a medium saucepan, combine the millets with 2 cups of water.  
• Bring to a boil over medium heat, then reduce the heat to a gentle simmer.  
• Cook for 25–30 minutes, stirring occasionally, until the grains are soft and start to break down. If you prefer a smoother porridge, you can mash a few of the grains while cooking.

3. Fermentation: 

• Allow the hot millet porridge to cool to room temperature.  
• Cover the saucepan loosely and leave it out overnight to ferment. The natural fermentation process will give it a pleasantly tangy flavor. (In cooler climates, you might need a few extra hours or a warmer spot.)

4. Final Assembly:  

• The next morning, stir the fermented porridge well.  
• Mix in the buttermilk or curd until fully incorporated.  
• Season with a pinch of salt. Adjust the consistency with a little extra water if you’d like a thinner texture.

5. Serving:  

• Spoon your Jheri Pej into bowls. 
• Garnish with chopped coriander or a sprinkle of roasted cumin powder, if desired and a few drops of A2 ghee. 
• Enjoy it warm or at room temperature.

2. Kodo Fermented Kanji – The Forgotten Probiotic

Made from kodo millet, this probiotic drink is known for its ability to improve gut flora and enhance immunity. The fermentation process breaks down complex compounds, making it easier to digest while naturally enriching it with B vitamins and gut-friendly bacteria.

Experience the nourishing goodness of this traditional fermented drink with this easy-to-make Fermented Kodo Millet Kanji recipe:

Serves: 2 

• Total Time: 20 hours (including soaking, cooking, and fermentation)  
• Soaking Time: 6-8 hours  
• Cooking Time: 10-15 minutes  
• Fermentation Time: 8-12 hours  
• Preparation & Mixing: 5 minutes  

Ingredients 

– ¼ cup Kodo millet  

– 1½ cups water (for cooking and fermenting)  

– ½ cup curd (preferably homemade)  

– Salt – to taste  

– ½ tsp grated ginger  

– 5-6 curry leaves (chopped)  

-1 tsp chopped coriander leaves  

– ½ tsp mustard seeds  

– ½ tsp cumin seeds  

– A pinchof asafoetida  

– 1 small green chili (optional, finely chopped

Method  

1. Soak ¼ cup Kodo millet for 6-8 hours (or overnight).  
2. Cook it in 1 cup water until soft (about 10-15 minutes). Let it cool slightly, then mash it well.  
3. Add ½ cup water, cover, and leave at room temperature for 8-12 hours to ferment.  
4. After fermentation, mix in ½ cup curd and salt to taste.  
5. For tempering, heat a little water (since we avoid oil), add mustard seeds, cumin seeds, green chili, ginger, curry leaves, and asafoetida. Let it bloom.  
6. Pour the tempering over the fermented millet mixture and mix well.  
7. Garnish with chopped coriander and serve.  

Two variations of Fermented Kodo Millet Kanji   

1. Buttermilk Kanji 

– Replace curd with 1 cup thin buttermilk for a lighter, more hydrating version.  

– Skip fermentation and serve immediately after mixing.  

2. Spiced Masala Kanji 

– Add ¼ tsp roasted cumin powder and ¼ tsp black salt** for extra flavor.  

– Mix in ½ tsp crushed black pepper for a mild spice kick.

 

3. Ragi Ambli – The Cooling Fermented Porridge

Ragi Ambli, a fermented ragi-based drink or porridge, has been a traditional breakfast in South India for centuries. It is particularly known for its ability to cool the body, making it a preferred choice during hot summers. Fermenting ragi not only enhances its digestibility but also unlocks nutrients like calcium and iron, making it a go-to meal for bone health, energy, and gut support.

If you want to experience the nourishing benefits of this traditional fermented drink, here’s a simple recipe to prepare Ragi Ambli (or Ragi Kanji) at home:

Serves: 2  

Total Time: Approximately 6–8 hours 10 minutes (Includes a 10-minute preparation and 6–8 hours for fermentation.

Ingredients  

– 2 tbsp ragi (finger millet) flour  

– 1 cup water  

– ½ cup buttermilk (or more, as needed)  

– ¼ tsp salt (optional)  

– ½ tsp jaggery (optional, if you prefer a slightly sweet taste)

Method:

1. Make a Slurry: In a small bowl, mix the ragi flour with a little water to form a smooth paste without lumps.

2. Cook the Ragi:  

•   Bring 1 cup of water to a boil in a pan.  
•   Add the ragi slurry while stirring continuously to prevent lumps.  
•   Cook on low heat for 5–7 minutes until the mixture thickens and turns glossy.

3. Cool and Ferment: 

• Allow the cooked ragi to cool to room temperature.  
• Cover and leave it at room temperature for 6–8 hours or overnight to ferment.

4. Prepare the Drink: Once fermented, stir in the buttermilk and add salt or jaggery to taste. Adjust the consistency as needed.

5. Serve: Enjoy the drink fresh, either chilled or at room temperature.

Variations: 

• Spiced Twist: Add a pinch of cumin powder and ginger for extra flavor.  
• Dairy-Free:Use coconut milk or almond milk instead of buttermilk.  
• Quick Version: If short on time, skip fermentation and serve immediately after cooling.

While you explore fermented millets, you can also try Wholesome One-Pot Millet Soups for a nourishing and easy meal.

Check out the recipes here.

 

How to Ferment Millets at Home

Let’s get to the basics:

Step 1: Soaking – Activating Enzymes and Removing Antinutrients

Soaking is the first and most crucial step in the fermentation process. Millets, like all grains, contain antinutrients such as phytic acid, which can hinder the absorption of minerals like iron, calcium, and zinc. Soaking helps break these down, making the nutrients more bioavailable.

• How to Soak: Rinse the millets thoroughly and soak them in clean, filtered water for 6–12 hours, depending on the variety.
• This process activates enzymes, softens the grain, and prepares it for fermentation by creating the right environment for beneficial bacteria to thrive.

Step 2: Natural Fermentation – Letting Nature Do Its Work

Once the millets are soaked, fermentation can begin. This step allows the natural microbes present in the environment and on the grain to develop, transforming millets into a probiotic-rich food.

• Traditional Fermentation Method: After draining the soaking water, allow the millets to sit in a clean vessel with fresh water at room temperature for 12–24 hours. Cover loosely to allow airflow but prevent contaminants.
• Using Starter Cultures: Some regions use fermented rice water, a spoonful of homemade curd, or a piece of an already fermented batch to kickstart the process. This ensures a consistent microbial presence and accelerates fermentation.
• Observing the Process: Tiny bubbles, a mild sour aroma, and a slightly tangy taste indicate successful fermentation.

Step 3: Optimal Fermentation Time – Striking the Right Balance

Fermentation is a delicate balance—too little time and the probiotic benefits aren’t fully developed; too much, and the food can become overly sour or even spoil.

• Short Fermentation (12–24 hours): Produces a mild tang, preserves millet texture, and retains subtle flavors.
• Longer Fermentation (24–48 hours): Creates deeper probiotic content, a stronger sour taste, and softer consistency, perfect for porridge-style preparations.
• Temperature Matters: Warmer temperatures speed up fermentation, while cooler climates may require a bit more time.

Step 4: Recognizing When Fermentation Has Gone Wrong

While fermentation is a natural process, certain signs indicate that something may have gone off-track:

• Unpleasant Smell: A strong, putrid odor instead of a mildly sour or earthy scent.
• Unusual Texture: If the millet becomes slimy or develops an unnatural color, it’s best to discard it.
• Mold Formation: White, fuzzy mold is a sign of spoilage, usually due to excessive exposure to air or an unclean container.
  

Who Should Be Cautious with Fermented Millets?

Fermented foods, including millets, are valued for their role in supporting digestion, gut health, and better nutrient absorption. But like all foods, they may not be suitable for everyone in the same way. This isn’t about avoiding them altogether—it’s about understanding how to introduce them in a way that works for your system.

1. Individuals with Pre-Existing Gut Conditions

If your gut is already in distress, introducing fermented foods too quickly may cause discomfort.

• Irritable Bowel Syndrome (IBS): Some individuals with IBS experience bloating, gas, or changes in bowel movements when consuming fermented foods. This is due to the presence of natural probiotics and short-chain fatty acids, which can sometimes overstimulate an already sensitive gut. If you have IBS, start with small portions and monitor how your body reacts.
• Inflammatory Bowel Disease (IBD): Conditions like Crohn’s disease and ulcerative colitis involve chronic gut inflammation. While some people find fermented foods soothing, others may experience flare-ups. It’s essential to introduce them gradually and observe symptoms.

2. Those with Yeast Overgrowth or SIBO

Not all gut imbalances respond well to fermentation. In certain cases, fermented foods can feed unwanted bacteria or yeast, making symptoms worse.

• Candida Overgrowth: Candida is a naturally occurring yeast in the gut, but when it grows out of control due to factors like high-sugar foods, antibiotic overuse, or chronic stress, it can lead to digestive issues, fatigue, and brain fog. Fermented foods, which contain naturally occurring yeasts, may aggravate symptoms in some individuals.
• Small Intestinal Bacterial Overgrowth (SIBO): SIBO occurs when bacteria that should be in the large intestine migrate to the small intestine, causing bloating, pain, and discomfort. Fermented foods, being rich in probiotics, can sometimes fuel this bacterial overgrowth, leading to increased symptoms. If you have SIBO, it’s advisable to consult a healthcare expert before adding fermented millets to your plate.

3. Histamine Intolerance

Fermented foods are naturally high in histamines, compounds that play a crucial role in immune function. However, some people have difficulty breaking down histamines due to a deficiency in the enzyme diamine oxidase (DAO), leading to symptoms like headaches, skin rashes, sinus congestion, and digestive discomfort.

• Who Might Be Affected? Individuals with histamine intolerance may experience reactions when consuming fermented millets, especially if they also consume other high-histamine foods like aged cheese, vinegar, or cured meats.
• If you suspect histamine intolerance, start with very small amounts of fermented millets and observe your body’s response. Freshly fermented preparations (as opposed to long-aged ones) may be better tolerated.

 

Disclaimer: This information should not be considered as medical advice. If you have histamine intolerance or any underlying health condition, consult a qualified healthcare professional before making changes in food habits.

Bringing Fermented Millets Back to Our Plates

Fermented millets work best when they align with your body’s unique needs. 

The best way to begin? 

Start small. Pick one fermented millet dish and observe how it impacts your gut, energy levels, and overall well-being. Experiment with different varieties, find what works for you, and gradually make it a part of your lifestyle.

 

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Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual responses to fermented millets may vary, especially for those with pre-existing health conditions. If you have specific food concerns, allergies, or medical conditions such as IBS, SIBO, or histamine intolerance, please consult a qualified healthcare practitioner before making any changes to food habits.

 

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