It is a known fact that incorporating probiotic foods into your diet can enhance digestion, boost immunity, and even improve mood. But when you look up for sources of probiotics, the search results show foreign foods like kefir, kombucha, sauerkraut, pickles, miso, tempeh, and kimchi. To be honest, these foods are not very easily available in our Indian kitchens. Hence, people tend to buy supplements because they are unaware of probiotic Indian foods. Here’s a guide to the top Indian probiotic foods that can contribute to your overall health.
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What Are Probiotics?
Probiotics are live bacteria and yeasts that are good for your digestive system. They help maintain a balanced gut microbiome, which can prevent digestive issues and promote overall well-being. Some studies suggest that probiotic strains can directly influence the synthesis of serotonin, contributing to better emotional health. Here are some top Indian probiotic foods for gut health.
Top Indian Probiotic Foods for Gut Health
1. Curd (Dahi)
Curd is one of the most well-known probiotic foods. Rich in Lactobacillus, it aids in digestion, improves gut health, and enhances nutrient absorption.
How to Enjoy: Use yogurt in smoothies, salads, or as a base for curries. It can also be consumed plain or with fruits and honey.
2. Buttermilk (Chaach)
Buttermilk is made by churning yogurt and is refreshing and nutritious. It’s excellent for hydration and contains beneficial bacteria that aid digestion.
How to Enjoy: Drink it plain or add spices like cumin, mint leaves, and coriander leaves for flavor.
3. Fermented Rice batter (Idli and Dosa)
Benefits: Idli and dosa are popular South Indian dishes made from fermented rice, lentil, and methi seeds batter. The fermentation process increases nutrient availability and adds probiotics.
How to Enjoy: Serve idlis with sambar and chutney, or enjoy dosas with various fillings.
4. Kanji
Benefits: This tangy drink is made from fermented beetroots or carrots and spices like ginger, mustard seeds powder, and salt. Kanji is not only probiotic-rich but also a traditional beverage in North India.
How to Enjoy: Drink it chilled as a refreshing beverage, especially during summer.
5. Traditional Pickles (Achar)
Benefits: Fermented pickles made with vegetables, lemon, raw mango, and spices are a staple in Indian households. They are rich in probiotics and can add a burst of flavor to meals.
How to Enjoy: Use pickles as a side dish with rice or roti.
6. Raw cheese
Benefits: Raw cheese can contain probiotics, particularly if it’s made from unpasteurized milk and fermented with live cultures. The fermentation process helps develop beneficial bacteria that can contribute to gut health. Some types of raw cheese, such as certain artisanal or traditionally made varieties, are more likely to retain these live cultures.
How to Enjoy: Grate it over your salads, or breads, or eat a raw slice.
7. Dhokla
Benefits: Surprised? well, yes, dhokla is a probiotic! Dhokla is a fermented snack made from curd, rice or chickpea flour (besan). The fermentation process allows beneficial bacteria to thrive, contributing to gut health. It’s tasty and nutritious, making it a popular choice in Indian cuisine.
How to Enjoy: top your dhokla with sesame seeds and freshly grated coconut and serve with chutney.
8. Apple cider Vinegar
Benefits: ACV is now becoming very popular in India. The organic, unfiltered apple cider vinegar which comes with its mother component, has a muddy appearance. Acv has the properties of both probiotics and prebiotics. It not only improves digestion, and decreases bloating, and gas but also helps in maintaining overall gut health.
How to Enjoy: Use it in salad dressing or mix it with water and dilute it to avail maximum benefit , without side effects.
9. Sourdough Bread
Benefits: Although not an Indian food by origin, Sourdough bread is now easily available in Indian cities. Sourdough bread undergoes a fermentation process that makes it easier to digest and increases its probiotic content.
How to Enjoy: Use it for sandwiches or enjoy it with soups and salads.
End Note
Incorporating these Indian probiotic foods into your daily diet can significantly enhance your gut health. From yogurt to traditional pickles, these options not only offer health benefits but also bring delightful flavors to your meals. Prioritize gut health by exploring these delicious probiotic foods, and enjoy the wellness benefits they provide. You can support your digestive health by focusing on these Indian probiotic foods while enjoying the rich culinary traditions of India. Don’t hesitate to explore new recipes and incorporate these foods into your diet for a healthier lifestyle.
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