Scientific research has in recent years established that there are good bacteria, that are essential for the efficient functioning of our body. Known as probiotics, which means ‘for life’, these microorganisms are widely prevalent in our stomachs and aid in digestion, boost immunity and prevent countless conditions ranging from allergies to autism. Unfortunately, these useful fellows are often destroyed because of illnesses, frequent intake of antibiotic drugs, alcohol consumption, and even stress.
Experts say a healthy adult can consume food containing around two million gut-friendly organisms daily. Ayurveda recognizes the importance of gut health and emphasizes the use of probiotic-rich foods to promote digestion, immunity, and overall well-being. Indian probiotic foods are a tribute to the knowledge and resourcefulness of the country’s ancient people thanks to their historical relevance and time-honored fermentation procedures.
These 10 traditional Indian foods will give you your bacteria fix, naturally.
- Dahi
Prepared by mixing starter cultures containing strains of lactobacillus in milk, curd contains live active cultures that are extremely beneficial for one’s digestive system. However, experts say it is best to stick to the homemade version and let it ferment for a full 24 hours so that the majority of the lactose (milk sugar) is used up and the strength of the probiotic culture has been established. Commercial versions are often made using chemical agents and are not fermented long enough.
- Idlis and dosa
These South Indian staples are prepared by fermenting rice and urad daal, which makes them a rich source of live cultures of good bacteria. Plus, they are low in calories too.
- Kaanji
This traditional Punjabi drink made with black carrots, mustard seeds, sea salt, and water is left to ferment for up to a week leading to the growth of bacteria. But drink in moderation to avoid excess salt intake.
- Achaar & Chutney
Most people avoid pickles considering them a big lump of oil and salt. But the process of making this tasty concoction — vegetables and fruits mixed with sugar, salt, herbs, and oil are allowed to ferment under the sun – favours the growth of good bacteria. Store-bought pickles often lack the natural enzymes so relish the one your granny makes.
- Dhokla
Dhokla is a popular Gujarati snack made from fermented chickpea flour. The fermentation process adds probiotic bacteria, improving gut health. It enhances the taste, texture, and nutritional value of dhokla. During fermentation, the bacteria consume the carbohydrates in the batter, producing lactic acid as a byproduct. This lactic acid not only adds a tangy taste but also helps in breaking down complex nutrients, making them more easily digestible. Additionally, the lactic acid bacteria produce certain enzymes and vitamins that further enhance the nutritional value of dhokla.
- Buttermilk
Buttermilk is a good carrier of probiotics, especially carboxylic acid, and lactic acid bacteria. Traditional buttermilk, also known as cultured buttermilk, is made from the liquid leftover after making butter. It is one of the most consumed probiotic Indian foods.
Remember that the most common types of buttermilk available in markets do not contain probiotics. Therefore, one should purchase buttermilk that contains live cultures to derive the probiotic benefits.
- Cheese
Raw cheese made from sheep’s milk, goat’s milk, and A2 cows is high in probiotics since these contain Bifidus, acidophilus, thermophilus, and bulgaricus. One should purchase unpasteurised cheeses to derive the maximum probiotic effect. On the other hand, processed, cooked, melted cheese is devoid of bacteria.
- Green peas
One of the rare plant-based sources of probiotics, a serving of green peas can give you your daily dose of probiotics. According to a study by the Journal of Applied Microbiology
, green peas contain a potent probiotic named Leuconostoc mesenteroides. It is often associated with fermentation under low-temperature conditions.- Apple
Apple results in the production of short-enchained fatty acids and generates favourable pH conditions that facilitate the growth of good bacteria in the gut. According to research, apples contain about 100 million bacteria which might healthily interact with gut microbiomes.
- Whole Wheat Bread
Whole wheat bread contains soluble fibres fermented by gut bacteria to form small chains of fatty acids that are good for gut health. Therefore, it helps increase the number of good bacteria like bifidobacterial and Lactobacillus in the gut.
By incorporating Indian probiotic foods into our diets, we can embrace a flavorful and nourishing way to support our health. So, let us savour the tangy, probiotic-rich goodness of Indian cuisine and celebrate the symbiotic relationship between taste and wellness.