Five Nigerian Fermented Foods Made from Cereals and Why You Must Eat Them

Nigeria is the most populous black nation in the world, and she’s known for her delicious and wide variety of cuisines spread across the different ethnic groups and tribes in the country. These cuisines include a wide range of fermented foods rich in probiotics (live microorganisms), with some being peculiar to certain regions of the country.

Join me in this post to find out some of these probiotic-rich foods which could be basic staples or snacks in many Nigeria homes. Every family in Nigeria eats one fermented food or the other, and there are varieties of them, prepared in different ways.

The three main regions of Nigeria, the North, East, and West, have fermented foods common to all of them, while some foods are peculiar to a particular region. For example, pap (corn porridge), also known as akamu in Ibo, koko in Hausa, or ogi in Yoruba, is a common probiotic-rich food in Nigeria, while nunu (fermented milk) is peculiar to Hausas, ogili (fermented castor seed) is peculiar to Ibos, and iru (fermented locust beans) is peculiar to Yorubas.

That a particular fermented food is peculiar to a particular part of Nigeria doesn’t mean that other parts don’t eat it. Rather, the same food might be prepared in a different way by different tribes. For instance, locust beans peculiar to Yorubas is also prepared by Ibos in a different way and used for the same purpose, a condiment. So, there’s unity in diversity when it comes to Nigerian cuisines.

Fermented foods usually have improved taste/flavor, could last longer in storage, are more digestible, and cause less allergy than unfermented versions. For instance, when milk is fermented into yogurt, the yogurt acquires a different, tangy taste, it lasts longer and the longer it lasts the more probiotics it has and healthier it becomes, and it becomes easily digestible, and more tolerated by people allergic to lactose in milk. The probiotics in yogurt convert lactose in milk to easily absorbable molecules.

Recently, the health benefits of fermented foods rich in probiotics are widely promoted across the world. The promotion and advocate for incorporating probiotics into our meals are quite enormous presently. In fact, companies are now isolating probiotics from fermented foods and formulating them into supplements.

Nigerian fermented foods

Nigerian fermented foods can be classified into five groups:

• Non-alcoholic cereals
• Starchy root crops
• Dairy products
• Legumes
• Alcoholic beverages

The Five Non-Alcoholic Cereals

Under this category of fermented food, we have varieties of pap, agidi, kunu, and masa. The cereals used in preparing these fermented foods have varying nutritional compositions and would require a combined mixture of them to get optimal nutritional value.

Pap

Pap is a common staple in many Nigerian homes, and it’s produced either from corn (white or yellow), millet (“joro”), or sorghum (“dawa”). However, people prefer to mix the three types of cereals (corn, millet, and sorghum) to make pap to get a balanced nutrient from the combined mixture. Corn is rich in starch and other nutrients, while millet and sorghum have higher protein content than corn. If you are concerned about your blood sugar, you should have more millet and sorghum than corn in your pap mixture.

The fermentation of cereals into pap is spontaneous, which means that you don’t need a starter microbial culture to initiate fermentation. The fermentation is mainly by species of lactobacillus and some strains of yeasts¹.

Pap is taken by all age groups, but it’s commonly used as a baby food, especially in rural areas. Usually, the pap meant for babies are often fortified with other food items like infant powdered milk or a mixture of soybeans, crayfish, and groundnuts. The “fortifiers” are prepared separately and are added when the pap has been prepared and ready to be consumed. Adults, on the other hand, take pap with akara (bean cake), moi moi (bean pudding), fried plantain, or fried sweet potatoes. To make the pap tasty, you could add liquid milk and any sweetener of your choice.

Ingredients

Corn, sorghum, or millet

Preparation

• Soaking: The grains (corn, sorghum, or millet) are soaked in water for 2-3 days.
• Wet Milling: The soaked grains are then wet-milled into a fine paste.
• Fermentation: The paste is allowed to ferment for another 2-3 days, during which it develops a sour taste.
• Sieving: The fermented paste is sieved to remove the bran, leaving behind a smooth slurry.
• Cooking: The slurry is boiled and stirred continuously to form a thick, smooth porridge.

Nutritional Values

• Carbohydrates: Pap is high in carbohydrates, providing energy.
• Proteins: It contains moderate amounts of proteins, especially when made from sorghum or millet.
• Vitamins: It’s rich in B-vitamins, particularly thiamine, riboflavin, and niacin.
• Minerals: It contains essential minerals like calcium, magnesium, and iron.

Health Benefits

• Digestive Health: The fermentation process breaks down complex carbohydrates, making it easier to digest.
• Probiotics: The fermentation encourages the growth of beneficial bacteria, which can support gut health.
• Energy Source: A quick source of energy, making it ideal for breakfast.

Kunu

The third Nigerian fermented cereal food is called kunu, which is commonly taken in Northern Nigeria, but other parts of the country are gradually adding kunu to their cuisine. It is a drink obtained from fermented millet, and it’s rich in protein and other nutrients. The nutritional value of the drink is usually augmented with healthy ingredients like ginger, sweet potatoes, cloves, and sweetener like date or honey.

Kunu is gaining popularity over soft drinks in Nigeria because of its nutritional benefits. People would go for the highly nutritious kunu rather than the soft drinks.

Ingredients

Sorghum, millet, or maize, and sometimes ginger and sweet potatoes.

Preparation

• Soaking: The grains are soaked for about 24 hours.
• Wet Milling: The soaked grains are ground into a smooth paste.
• Fermentation: The paste is mixed with water and allowed to ferment for 1-2 days.
• Boiling: A portion of the paste is boiled, then mixed back into the remaining paste to thicken the drink.
• Sweetening: Sugar or honey is often added, and sometimes ginger is included for flavor.

Nutritional Values

• Carbohydrates: Kunu is high in carbohydrates for energy.
• Proteins: It provides moderate protein levels, from millet and sorghum.
• Vitamins: It’s rich in B-vitamins, especially from sorghum and millet.
• Minerals: It is a good source of potassium, magnesium, and iron.

Health Benefits

• Hydration: Kunu is a hydrating drink, ideal for hot weather.
• Digestive Aid: The fermentation process helps in improving digestion.
• Energy Boost: It provides a quick energy boost, making it a popular choice during the fasting period.

Fura

Fura is a traditional fermented cereal food made from millet, often enjoyed as a drink when mixed with nono (fermented milk). When mixed with milk, it forms a slightly tangy porridge. It is cherished for its energy-boosting properties and is often consumed as a filling meal or snack. This food is peculiar to Hausa-Fulani of Northern Nigeria.

Ingredients

Millet, spices (ginger, cloves, and pepper), and sometimes milk or yogurt.

Preparation

• Mixing: Millet flour is mixed with water and spices to form a dough.
• Cooking: The dough is boiled until it solidifies, then rolled into small balls.
• Fermentation: The fura balls are then fermented for a short period.
• Serving: Fura is usually served by crumbling the balls into cold water or milk/yogurt, forming a porridge-like consistency.

Nutritional Values

• Carbohydrates: Fura is rich in carbohydrates.
• Proteins: It contains moderate protein, especially when combined with milk or yogurt.
• Vitamins: It is a good source of B-vitamins, particularly niacin and riboflavin.
• Minerals: It’s also a good source of iron, calcium, and magnesium.

Health Benefits

• Bone Health: When served with milk or yogurt, it provides calcium and vitamin D, promoting bone health.
• Energy Source: It offers sustained energy due to its complex carbohydrate content.
• Gut Health: The spices used can have antimicrobial properties and aid digestion.

Agidi

The third fermented cereal is agidi. Agidi is a product of fermented corn starch. It’s not as commonly consumed as pap because its preparation is a bit tedious. Many people will prefer to buy agidi from vendor rather than preparing it themselves. Agidi is prepared either as jellof, with all the ingredients incorporated in the agidi during the preparation process or it’s prepared plain, without any ingredients and taken with banga or tomato stew or any soup of your choice.

Although, some people do not consider agidi to be a fermented food, but the corn is usually soaked for one or two days before it’s grinded to prepare agidi. The 24 to 48 hours fermentation would have impacted the nutritional value of the corn positively. So, I consider agidi to be a fermented food.

Ingredients

Corn (maize)

Preparation

• Soaking: Corn is soaked in water for about a day or two.
• Wet Milling: The soaked corn is then wet-milled into a smooth paste.
• Sieving: The paste is sieved with cheese cloth to remove the chaff.
• Cooking: The paste is mixed with water and cooked on medium heat while stirring continuously until it thickens and forms a gel-like consistency.
• Molding: The thickened paste is then poured into molds (usually small bowls or banana leaves) and allowed to cool and solidify.

Nutritional Values

• Carbohydrates: Agidi is high in carbohydrates, providing a good energy source.
• Proteins: It contains a small amount of protein.
• Vitamins: It offers some B-vitamins from the corn.
• Minerals: It contains small amounts of minerals like iron and magnesium.

Health Benefits

• Easily Digestible: Due to its soft and smooth texture, agidi is easy to digest, making it suitable for both adults and children.
• Low Calorie: Agidi is relatively low in calories compared to other carbohydrate-rich foods, making it a good option for those watching their weight.
• Gluten-Free: Since it’s made from corn, agidi is naturally gluten-free, making it suitable for people with gluten intolerance.

Masa

Masa is a fluffy, pancake-like dish made from fermented rice, maize, or millet. The batter is lightly fermented and then cooked in a special pan to create small, round cakes. Masa is enjoyed as a savory snack or meal, often paired with suya sauce or soups, and is appreciated for its light, airy texture and unique flavor. It is a common snack in Northern Nigeria.

Ingredients

Rice, maize, or millet, sweetener, and yeast.

Preparation

• Soaking: Rice is soaked in water for several hours.
• Wet Milling: The soaked grain is ground into a smooth batter.
• Fermentation: The batter is mixed with yeast and allowed to ferment for a few hours until it rises.
• Frying: The fermented batter is cooked in a specially designed pan (masa pan) with small, rounded indentations, creating fluffy, pancake-like masa.

Nutritional Values

• Carbohydrates: It’s high in carbohydrates, and source of energy.
• Proteins: It contains a moderate amount of protein, depending on the grain used.
• Vitamins: It provides B-vitamins, particularly from the yeast.
• Minerals: It contains essential minerals such as iron and magnesium.

Health Benefits

• Digestive Health: The fermentation process improves the digestibility of the carbohydrates.
• Energy Supply: A quick source of energy, suitable for breakfast or as a snack.
• Probiotic Support: The yeast fermentation can introduce beneficial microorganisms that support gut health.

Summary

Fermentation of these cereals will reduce their starch content and make their protein contents more digestible and easily bioavailable. Fermentation also introduces healthy microorganisms called probiotics which have several health benefits including blood sugar control, weight loss, healthy gut, cholesterol reduction, and so much more. Make fermented foods part of your daily meals and enjoy the health benefits they provide.

On another note, the heating applied to most Nigerian fermented foods might be expected to kill/inactivate the probiotics present in the fermented foods. However, a research article summarized that probiotics‘ viability or their cell wall integrity which might be imparted by cooking the fermented foods has no effect on the health benefits of their probiotics².

References

1.         Franz, C. M. A. P. et al. African fermented foods and probiotics. International Journal of Food Microbiology vol. 190 84–96 Preprint at https://doi.org/10.1016/j.ijfoodmicro.2014.08.033 (2014).

2.         Piqué, N., Berlanga, M. & Miñana-Galbis, D. Health benefits of heat-killed (Tyndallized) probiotics: An overview. Int J Mol Sci 20, (2019).