A Comprehensive Guide to Probiotic and Fermented Foods of Manipur

Manipur, a state in Northeast India, lies within the Indo Burma biodiversity hotspot and is home to over 30 different tribal and non tribal ethnic communities. The major non tribal Meitei community inhabits the valley districts, while Naga and Kuki Chin Mizo tribes live in the surrounding hills. Fermented foods are an intrinsic part of the traditional diet for all these communities, consumed daily as chutneys, side dishes, and taste enhancers, or used as essential ingredients in curries and stews. These foods are valued not only for their distinct flavors and aromas but also for their probiotic benefits, improved digestibility, and enhanced nutritional profiles, including higher levels of proteins, essential amino acids, fatty acids, and vitamins.

This document organizes the major fermented foods of Manipur by substrate type: fermented soybeans, fermented fish products, fermented bamboo shoots, fermented leafy vegetables and seeds, and fermented meat and beverages.

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Part 1: Fermented Soybean Products

Soybean fermentation is a cornerstone of Manipuri cuisine, producing alkaline, sticky, and pungent products. The key microorganisms involved are various species of Bacillus, particularly Bacillus subtilis. A unique advantage of this bacterium is that it forms endospores, which survive cooking, meaning even cooked dishes containing Hawaijar retain probiotic potential.

Hawaijar

This is the most common and widely consumed fermented soybean product of Manipur, a staple in Meitei households. Small, locally grown soybeans are collected, cleaned, shade dried, and soaked overnight. They are then boiled until soft, and excess water is drained away. Importantly, no salt is used in the traditional preparation, as salt inhibits the Bacillus subtilis fermentation. The cooked soybeans are washed with tap water, packed tightly in fig leaves (Ficus hispida), and placed in a bamboo basket lined with more leaves. The basket is left to ferment for four to five days in winter or two to three days in summer. The appearance of a sticky, white, slimy substance with a strong, pungent, ammonia like smell indicates that the Hawaijar is ready. It is eaten as a side dish or chutney, and is also used to enhance the flavor of curries. Hawaijar is traditionally offered to deities during the Lai Haraoba festival. Similar products are known by different names in other communities: Bekang among the Kuki and Mizo, Khui among the Zeliangrong, and Akhone in Nagaland. Some variations also involve fermenting soybeans with other legumes or adding local herbs like Phakpai (Elsholtzia communis) for additional flavor.

Gankhiangkhui

This fermented product is made exclusively by the Zeliangrong community from the seeds of Roselle (Hibiscus sabdariffa). The preparation method is like that of Hawaijar, but with some differences. Roselle seeds are cleaned, washed, and boiled for four to five hours until fully cooked. The cooked seeds are then wrapped in banana leaves and fermented near a fireplace for three to four days. The resulting product is used as a taste enhancer.

Matusang, also known as Seethu

This is another fermented product from the Zeliangrong community, made from Perilla seeds (Perilla frutescens). The preparation process is identical to that of Hawaijar. The Perilla seeds are cleaned, washed, and cooked until tender. They are then wrapped in fig or banana leaves and fermented for three to four days, typically near a fireplace. It is eaten as a side dish, as a chutney, or added to curry to enhance flavor. Among the Kuki Chin Mizo community, the same product is known as Seethu.

Hangam Maru Hawaichar (corrected spelling)

This is a fermented product made from mustard or rapeseed seeds, similar in nature to Hawaijar.

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Part 2: Fermented Fish Products

Manipur is famous for its fermented fish products, which serve as essential condiments and flavoring agents. These are salt free, spontaneous fermentations relying entirely on naturally occurring microbes without any starter culture.

Ngari

Ngari is a salt free, fermented fish product and arguably the most prized fermented food of Manipur, often called a priceless gift to the state. It is made from sun dried fish, specifically Puntius sophore, locally known as Phouba nga. The dried fish is packed tightly into a large earthen pot, sometimes with a small amount of vegetable oil. The pot is then sealed with fish paste, leaves, and mud, and left to ferment at room temperature for six to twelve months. Ngari has a high protein content, essential amino acids, omega 3 and omega 6 fatty acids, and minerals like calcium. Studies have shown that the probiotic bacteria isolated from Ngari, such as Lactobacillus coryniformis and Lactococcus plantarum, can survive acidic conditions and show antimicrobial activity against common pathogens. However, its long fermentation period also produces high levels of biogenic amines, including histamine. Individuals on monoamine oxidase inhibitor (MAOI) medications or those with histamine intolerance should consume Ngari with caution. It is used as a condiment in many Manipuri dishes, including Eromba, Singju, Kangshoi, and Morok Metpa. Some Meitei elders avoid Ngari during certain lunar phases, such as the new moon, due to its "hot" nature in traditional medicine.

Hentak

Hentak is a fermented fish paste made from a small, dried fish called Esomus danricus and the petioles of the Alocasia macrorhiza plant. The dried fish and sun dried pieces of Alocasia are pounded together using a traditional mortar and pestle. The resulting paste is shaped into balls and fermented in an earthen pot for about one month. Some variations use garlic or onion instead of Alocasia. Hentak is often used as a substitute for Ngari to enhance the taste of dishes.

Khaiti, also known as Chakhasang

Khaiti is a fermented product made from small, fresh trash fish. It is known as Khaiti among the Tangkhul Naga community and as Chakhasang among the Liangmei dialect of the Zeliangrong community. The fresh fish are placed in bamboo cylinders or glass containers, sealed airtight, and fermented near a fireplace for thirty days. After this period, they can be stored for up to a year. This product is a common substitute for Ngari in the hilly districts.

Ingamu, also known as Chagasang

Ingamu is a unique, crab based fermented product traditionally made by the Tangkhul Naga community. Small crabs are washed, pounded with wild pepper (Zanthoxylum armatum) or Perilla seeds, and fermented in an airtight glass container near a fireplace for thirty days. A similar product, Chagasang, is made by the Zeliangrong community. In one method for Chagasang, broken rice is stuffed into the chest cavity of the crabs. This rice acts as a carbohydrate source for lactic acid bacteria, a feature unique to Manipuri crab ferments not seen in similar products elsewhere. The crabs are then wrapped in banana leaves and fermented for a month near the fireplace. Crabs may also be pounded with black sesame seeds and left to ferment for a shorter period, without rice.

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Part 3: Fermented Bamboo Shoot Products

Bamboo shoots are fermented to produce sour, solid products that are used as vegetables or flavorings. These fermentations are spontaneous, driven by lactic acid bacteria without the use of a starter culture. Production is ideally done in winter (November to January) when bamboo shoots are less fibrous and lower temperatures help control undesirable microbes.

Soibum

Soibum is a traditional fermented product made from shredded bamboo shoots. Young bamboo shoots are sliced into thin shreds. In the hills, these shreds are packed tightly into a large bamboo basket that has been lined with broad leaves. The top of the basket is sealed with more leaves and weighted down with heavy stones to create an airtight environment. The basket is left to ferment for nine to twelve months. The exudate (liquid) that drains from the shoots during fermentation has a strong, unpleasant odor, so large scale production is often done in remote areas away from villages. No starter culture is used; the fermentation relies entirely on naturally occurring lactic acid bacteria.

Soidon, also known as Tashunlang

Soidon is a fermented product made from edible bamboo shoots cut into large chunks, typically by the Zeliangrong community. The apical part of the bamboo shoot is sliced into sizable chunks, washed, and immersed in water within a large bamboo basket lined with polythene bags. The basket is sealed airtight and the bamboo chunks are left to ferment for eight to twelve months. Like Soibum, this is a spontaneous lactic acid fermentation without any starter culture.

Varieties of Bamboo Shoot Ferments

The Zeliangrong Naga community also makes Tashunkhiang, from finely shredded bamboo shoots fermented for one year, and Tanuishun, from hollowed bamboo shoot chunks submerged in water and fermented for six to nine months. Another distinct Meitei product, Soijim, involves fermenting whole sections of bamboo shoot (not shredded, not chunked) after removing the hard outer layers, resulting in a milder sourness. Other names for fermented bamboo shoot products across different communities include Soidon Mahi, Soijin, Thunkheng, Thunbin, Thunkhengkang, and Thunbinkang.

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Part 4: Fermented Leafy Vegetables, Seeds, and Other Products

Ziangsang and Ziangdui

These are fermented products made from mustard leaves. The leaves are crushed and the extract is fermented to produce a sour, flavorful liquid or paste used as a condiment. Similar products include Inziangsang, Ziangsang, Ankamthu, and Ganang Tamdui.

Sithu

This is a fermented product made from sesame seeds.

Sangom Aphamba

This is a traditional fermented milk product of Manipur, made by the Meitei community. Unlike standard yogurt (dahi), it is often produced by fermenting boiled milk with a starter from a previous batch (a process known as back-slopping), resulting in a slightly sour but less standardized product. The primary microbes involved are likely Lactococcus lactis and Lactobacillus plantarum.

Khor, also known as Min Khor (cross reference to Part 6)

Khor is a non alcoholic fermented beverage made from sticky rice or Job's tears millet (a cereal known locally as Mum or Min). It is traditionally associated with the Tangkhul community and is prepared for festivals such as Luita (the seed sowing festival) and the Shirui Lily festival. The preparation involves double cooking the sticky rice or millet, then mixing it with pounded raw sorghum (a mixture called Yaoyi). This mixture is left to ferment in an airtight container for three to five days. Once fermented, the beverage can be diluted with water and sweetened with sugar before consumption. See Part 6 for the starter cultures used in similar beverages.

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Part 5: Fermented Meat Products

Several communities in the hill districts of Manipur prepare fermented meats, which are considered delicacies. These are typically spontaneous fermentations without added starter cultures.

Saathu

Saathu is a fermented meat product, considered a delicacy among the Kuki Chin Mizo community. The word Saa means meat and Thu means fermented. It is typically prepared from pork or beef, often with a high fat content. When made from pork, it is specifically called Vokthu. Another similar product is known as Saayung. Other fermented meat products across different communities include Sahro, Bongkarot, Aithu, and Guaighi Kang.

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Part 6: Starters for Alcoholic Beverages

Manipur has a rich tradition of fermented rice based alcoholic beverages, both non distilled and distilled. These are made using dry, cake like starter cultures known by different names across communities.

Hamei, Chamri, and Khai

These are the names for the traditional starter cakes used to ferment rice for alcoholic beverages. These starters are a consortium of yeasts and molds, similar to the Bakhor starters of Assam. Unlike the spontaneous fermentations seen in fish, bamboo, and meat products, these beverages rely on a defined, multi-species starter culture.

Non Distilled Beverages

These rice based alcoholic beverages are consumed widely. They are known by various names including Yu Angouba, Khor, Zoungao, Atingba, Patso, Timpui, Waiyu, and Pheijou. Some of these, like the Atingba of the Meitei, are also used in traditional ceremonies. Note that while these non distilled beverages contain live yeast and lactic acid bacteria (potentially offering probiotic benefits), their alcohol content (typically 4-8% ABV) limits the quantity one can consume for probiotic benefit.

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Final Safety and Consumption Note

While traditional fermented foods offer significant probiotic and nutritional benefits, first time consumers should start with small amounts (for example, 5-10 grams of Hawaijar or one teaspoon of Ngari) to assess tolerance. Individuals on monoamine oxidase inhibitor (MAOI) drugs should avoid high-amine ferments like aged Ngari and Soibum. Pregnant women, immunocompromised individuals, and infants under one year should consult a physician before adding these foods to their diet.

Note on Distilled Liquors:

Distilled liquors are not included in this document as the prebiotics, probiotics, and most bioactive compounds are destroyed during the distillation process. The act of distillation removes the microbiome supporting qualities that are the cornerstone of health foods.

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