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Probiotics are essential for maintaining a healthy gut, and Indian cuisine offers a rich array of traditional fermented foods that naturally provide these beneficial bacteria. The best foods naturally high in probiotics contain a variety of bacterial strains and a high number of live microorganisms. To ensure you are getting a rich diversity of probiotics, include a variety of fermented foods in your diet, as each offers unique strains that can support gut health.
What are probiotics and what are they good for?
Probiotics are live microorganisms that provide health benefits to the host when consumed in adequate amounts. They help maintain a healthy balance of gut bacteria, which is crucial for proper digestion and overall gut health. Probiotic-containing foods also play a key role in supporting the immune system and can help in preventing or treating digestive issues such as irritable bowel syndrome (IBS) and infections caused by harmful bacteria.
Where do I find probiotic-rich foods?
Probiotics are predominantly found in fermented foods. While yoghurt is one of the most well-known food high in probiotics, many other fermented foods also provide eloquent probiotics. During fermentation, beneficial bacteria multiply, enriching the food with live microorganisms. Additionally, ageing processes, such as those involved in the production of aged cheeses, also contribute to the presence of probiotics in certain foods.
When choosing the best probiotic-rich foods, the essence, of concern is to look for labels that indicate the product contains live cultures or contains active probiotics to ensure you're consuming foods with beneficial microorganisms. Here’s the probiotic-rich foods list, save it, share it and thank us later!
Curd
Yoghurt or curd is one the popular foods naturally high in probiotics which contains beneficial bacteria like Lactobacillus and Bifidobacterium. Enjoy a bowl of homemade curd along with or after the meals to improve digestion, boost immunity, and maintain a healthy, balanced gut microbiota. Make varieties of raita or assimilate curd into smoothies or curries for added taste, creaminess and probiotic benefits.
Buttermilk
Chaas or buttermilk is the most traditional drink in india or many Asian countries as may be said. It is the liquid remaining after churning curd which is one of the best probiotic-rich foods, low in calaroies and light on the stomach. Consuming it post lunch during summers with a hint of roasted cumin powder, a dash of salt and topped with fresh coriander leaves, will leave you wanting for more. It aids bloating, acidity and counters body heat.
Lassi
For the sweet tooth lovers, lassi is a perfect dessert after the meal during the hot sunny days. fermented chilled yoghurt drink is one of the best foods naturally high in probiotics, can be made in both sweet and salted flavours. Try flavours like cardamom, rose water, or mango garnished with assorted nuts to keep it interesting while supporting digestion and gut health.
Fermented pickles
Traditional Indian pickles such as mango, lemon, or mixed vegetable pickles) are naturally fermented, on top of the probiotic-rich foods list, retaining live cultures. Tantalise your taste buds by having pickles on the sides of the meals containing essential vitamins and supporting digestion. Use them to add a tangy flavour boost to meals without overwhelming the dish.
Idli and dosa
Made from fermented rice and urad dal batter, Idli and dosa are the top-notch foods naturally high in probiotics enriching with great satisfaction to the taste buds. Easily digestible, accompanied by coconut-roasted peanut chutney and vegetable sambar, these fermented probiotic-rich foods are the ideal options for breakfast or dinner making it a complete meal.
Dhokla and khandvi
These Gujrati snacks are to be considered between the meals, Made from fermented gram flour (besan), dhokla and khandvi are light and best probiotic-rich foods. From supporting digestion to offering a nutritious alternative to fried snacks these are the great and preferable go-to options. Pair them with a side of green chutney or a curd-based dip for extra flavour and digestive benefits.
Kanji
Known for its digestive benefits and food high in probiotics, kanji is traditionally made from soaked boiled rice. Drink a small glass of kanji empty stomach to kick-start digestion, with freshly squeezed lemon juice in it. This is the most-rated summer liquid refreshment to beat the heat while enhancing gut health!
Kimchi
A spicy Korean fermented cabbage dish containing Lactobacillus bacteria is a super-food high in probiotics. Rich in antioxidants, fibre, and probiotics for digestive health, kimchi has gained popularity over the years for its effective results on the gut.
Fermented millet or ragi dishes
Fermented dishes made from millet or ragi are one of the must-haves in the probiotic-rich foods list. These are high in fibre, vital nourishment substances and an amazing taste to savour and relish. With a side of curd or coconut chutney, this wholesome platter braces overall gut health and can help strengthen bones.
Fermented bamboo shoots
Commonly used in North-Eastern Indian cuisine, fermented bamboo shoots are rich in both probiotics and prebiotics. They aid digestion and contribute to a healthy gut environment with an amazing treat to the stomach and taste buds. Incorporate this food high in probiotics into any of the curries, pickles, or stir-fried dishes.
Tips for maximizing probiotic benefits
Whenever possible, prepare probiotic-containing foods at home to ensure maximum probiotic content. Pairing food high in probiotics with prebiotic foods (such as garlic, onions, and whole grains) is a must to promote the growth of beneficial bacteria in the gut. Lastly, fermented foods in clean and airtight containers to preserve their live cultures to enrich the benefits of probiotic-rich foods.