How Fermented Millets Are Changing The Game For Gut Health
- By Nor Amira Binti Ahmad Zaidi
- 28 Aug 2025
- Verified by Siti Aliah Raihana Binti Ramli
Key highlights or summary
- Millet is a gluten-free, fiber-rich grain that supports the gut naturally.
- Fermenting millets increases the number of probiotics, or good bacteria, that support a healthy gut microbiome, thereby improving digestion, immunity, and even mood.
- Millets' low glycemic index and slow-digesting starch help balance blood sugar, support heart health, and aid weight management.
- Millet fermentation reduces antinutrients like phytates and tannins, which can block nutrient absorption. This improves the body's ability to absorb iron, calcium, and zinc.
- Fermented millets enhance the production of neurotransmitters like GABA, which regulate stress, anxiety, and brain function through the gut-brain connection.
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Frequently asked questions
Get the information you need.
Millet is a group of small-seeded gluten-free grains, rich in fiber, protein, and essential nutrients. Unlike polished rice or wheat, millets are more nutrient-dense and have a lower glycemic index.
To ferment millets, soak them overnight, grind them into a batter or cook them into a porridge, and let them rest for 6–8 hours at room temperature. This process allows beneficial bacteria to grow.
Yes, fermented millets are often easier to digest and may be better tolerated by people with IBS or sensitive stomachs due to the presence of beneficial microbes and reduced antinutrients. If you have IBS, start with small portions and monitor how your body reacts.
Watch for a foul smell, slimy texture, unusual color, or mold growth. These signs indicate spoilage. Always use clean containers and discard if anything looks or smells off.
Research suggests that millets may reduce oxidative stress in the brain and potentially lower Alzheimer’s risk. They may also help suppress cancer cell growth, support wound healing, maintain bone health, and offer antifungal and antimicrobial benefits.
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