Health Benefits and Probiotic Properties of Traditional Indian Pickle (Achar)

April 15, 2025

When you think of Indian food, the tangy, spicy flavour of achar (pickle) probably comes to mind. But did you know this traditional favourite isn’t just delicious—it may also have powerful health benefits? Achar, the vibrant world of Indian pickles, is more than just a condiment; it's a flavour explosion and a potential powerhouse of probiotics.

But, is achar probiotic? The fermentation process of traditional Indian pickles introduces beneficial bacteria, making them a potential source of natural probiotics.

This blog explores how achar supports gut health, its probiotic properties, and its additional health benefits.

What is a traditional Indian pickle (achar)?

Traditional Indian pickles, or achar, are made by fermenting vegetables, fruits, or a combination of both in oil, salt, and spices. Each region in India has its unique style of preparation, often influenced by local ingredients and flavours. Popular varieties include mango pickle, lime pickle, and mixed vegetable pickle.

What makes achar special is the fermentation process. During fermentation, natural bacteria break down sugars in the ingredients, producing lactic acid. This acid preserves the pickle and gives it a tangy flavour while promoting the growth of beneficial bacteria.

Now that we understand how achar is made let’s discuss its probiotic properties and what makes it beneficial for gut health.

Is achar probiotic?

Yes, traditional achar can be probiotic, but not all types qualify. The probiotic potential of achar depends on how it’s prepared. When pickles are naturally fermented without vinegar, they retain live cultures of beneficial bacteria such as Lactobacillus. These bacteria support gut health and improve digestion.

However, commercially processed pickles often use vinegar and preservatives, which can kill beneficial bacteria. To ensure you’re getting the probiotic benefits, opt for homemade or traditionally fermented achar made without artificial additives.

While not all achars are probiotic, consuming naturally fermented varieties can offer gut-boosting benefits. Let’s explore these benefits in more detail.

Health benefits of traditional Indian pickle

Traditional Indian achar (pickle) offers more than just a burst of flavour to your meals. If naturally fermented, achar is a rich source of probiotics and health-boosting compounds. Let’s get into the health benefits it provides:

1. Boosts gut health

Probiotics in achar help maintain a healthy gut microbiome by increasing the diversity of beneficial bacteria.

Gut bacteria balance: A well-balanced microbiome is essential for breaking down food, synthesising vitamins, and protecting against harmful pathogens.
Improved nutrient absorption: Achar supports the gut's ability to absorb nutrients like calcium, magnesium, and iron more effectively.

This makes probiotic-rich achar an excellent addition to your diet for maintaining digestive and overall health.

Do you wish to look after your digestive system? The Good Bug's Gut Cleanse is the perfect detox supplement to help you eliminate toxic waste and relieve digestive issues. Hear our user's thoughts on the product and how it helped her attain intestinal equilibrium.

2. Aids digestion

The combination of spices and probiotics in achar supports the digestive system in multiple ways:

Stimulating digestive enzymes: Spices like cumin, fenugreek, and mustard in achar promote the secretion of digestive enzymes, making it easier to break down food.
Reducing bloating and indigestion: Achar's probiotics help alleviate common digestive issues by balancing gut bacteria and improving bowel movements.

Regular consumption of achar can lead to smoother digestion and relief from gastrointestinal discomfort.

3. Strengthens immunity

Did you know that nearly 70% of the immune system resides in your gut? A healthy gut microbiome, supported by probiotics in achar, plays a critical role in immune function.

Fighting infections: Probiotics help the gut produce antimicrobial substances that prevent the growth of harmful pathogens.
Enhancing immune response: The probiotics in achar support the production of immune cells like T-cells and antibodies, bolstering your body’s natural defences.

By regularly consuming probiotic-rich achar, you can help fortify your immune system against illnesses.

4. Rich in antioxidants

Achar is made with spices like turmeric, mustard seeds, and fenugreek, all of which are packed with antioxidants.

Fighting free radicals: Antioxidants neutralise free radicals in the body, reducing oxidative stress that can damage cells and tissues.
Supporting anti-ageing and disease prevention: Regular consumption of antioxidant-rich foods like achar helps lower the risk of chronic conditions such as heart disease and cancer.

The spices in achar contribute significantly to its ability to protect and rejuvenate your cells.

5. Reduces inflammation

Inflammation in the gut can lead to chronic health issues like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Probiotics and anti-inflammatory compounds in achar help manage this effectively:

Regulating inflammatory responses: Certain probiotic strains in achar produce short-chain fatty acids (SCFAs), which reduce inflammation in the gut lining.
Lowering chronic disease risk: By keeping inflammation in check, achar helps protect against conditions like diabetes, arthritis, and even some autoimmune diseases.

Incorporating achar into your meals can contribute to a calmer, healthier gut environment.

Also read: Difference between Probiotic Foods and Traditional Curd

Factors Influencing Probiotic Content

The probiotic content of achar can vary significantly depending on several factors:

Achar Type: Pickles made using fermentation techniques, such as those involving brine or yoghurt, are more likely to contain probiotics.
Ingredients: Spices like mustard seeds and fenugreek, which can support the growth of beneficial bacteria, may enhance the probiotic content.
Storage Conditions: Improper storage can lead to the loss of probiotic activity. Achar should be stored in airtight containers in a cool, dry place.

While these benefits are impressive, it’s important to choose the right type of achar to maximise its health properties.

How to choose the right achar for probiotics

When it comes to incorporating achar into your diet for its probiotic benefits, not all pickles will deliver the same results. Choosing the right type of achar is crucial to ensure it retains live, beneficial bacteria. Here’s a detailed guide on what to look for:

1. Look for naturally fermented varieties

Not all pickles undergo fermentation. Many commercially produced pickles use vinegar or chemical preservatives to achieve their tangy flavour and long shelf life.

Why it matters:

Natural fermentation relies on salt and time to allow beneficial bacteria, such as lactic acid bacteria (LAB), to thrive. These bacteria convert sugars in the fruits or vegetables into lactic acid, creating a probiotic-rich environment.

In contrast, vinegar-based pickles skip this natural fermentation process, meaning they lack live probiotics.

What to look for:

Check the ingredient list for salt and water as the base instead of vinegar.
Look for terms like “naturally fermented” or “fermented pickles” on labels.

2. Opt for homemade or artisanal options

Mass-produced achar is often made for convenience and long shelf life, which can compromise its probiotic content. Homemade or artisanal achars, on the other hand, are typically prepared using traditional fermentation methods.

Why it matters:
Small-batch or homemade achars are less likely to include preservatives, artificial additives, or pasteurisation, which can kill beneficial bacteria.

They also tend to use high-quality ingredients, such as fresh fruits or vegetables and natural spices, which further enhance their health benefits.

What to look for:

Local markets or small-scale producers offering handmade achar.
Artisanal brands that emphasise traditional preparation methods.
Recipes for homemade achar allow you to control ingredients and ensure natural fermentation.

3. Check labels for pasteurisation

One of the most important factors to consider is whether the achar has been pasteurised. Pasteurisation involves heating the pickle to extend its shelf life, but this process kills both harmful and beneficial bacteria, including probiotics.

Why it matters:
While pasteurised pickles may still have some nutritional value, they won’t provide the live probiotics you’re looking for. Naturally fermented, unpasteurised pickles retain these beneficial bacteria, offering gut health benefits.
What to look for:

Look for labels that state “unpasteurised” or “contains live cultures.”
Avoid products with a long shelf life unless they specifically indicate they’re raw or fermented.

If you can’t find naturally fermented achar, supplements like The Good Bug can provide a reliable source of probiotics for gut health.

Must read: Benefits and Risks of Apple Cider Vinegar for Gut Health

How to incorporate achar into your diet

Adding achar to your meals is not only simple but also enhances the flavour of your dishes while offering its health benefits. Here’s a look at how you can include this tangy delight in your daily meals:

1. As a side dish

Achar is a staple side dish in many Indian households, and for good reason. Its tangy, spicy flavours perfectly complement a variety of meals.

With rice and dal: A spoonful of achar can elevate a simple bowl of rice and dal by adding a burst of flavour.
With parathas or roti: Spread achar over hot parathas or enjoy it as a dipping condiment with plain or stuffed roti. It adds a zesty touch to your breakfast or dinner.
With curries: Pair achar with mild curries or vegetable dishes to balance the flavours and add a tangy kick.

Choose naturally fermented achar for probiotic benefits and use it sparingly to avoid overpowering other flavours.

2. In sandwiches or wraps

Achar can be a creative addition to your favourite sandwiches and wraps, transforming them into flavour-packed meals.

Vegetable sandwiches: Add a thin layer of achar to your bread slices before loading on fresh vegetables for a tangy twist.
Wraps and rolls: For a quick and delicious lunch, spread achar on a tortilla or chapati and add your choice of filling—paneer, tofu, or sautéed vegetables.
Grilled sandwiches: Use achar as a spread along with cheese or hummus for a unique flavour combination in grilled sandwiches.

Achar works particularly well with plain fillings, as its strong taste adds the extra kick your wrap or sandwich needs.

3. With snacks

Achar isn’t just for full meals—it’s a versatile condiment that pairs beautifully with a variety of snacks.

As a dip: Use achar as a dipping sauce for crackers, roasted vegetables, or chips. The tangy and spicy notes can elevate your snacks to the next level.
With roasted nuts: Toss a small amount of achar with roasted peanuts or almonds for a savoury snack.
With fritters: Serve achar alongside pakoras or samosas to complement their crispy textures and rich flavours.

If the achar is too thick to use as a dip, mix it with a little yoghurt or lime juice to create a smoother consistency.

While adding achar to your meals is easy, you might wonder if there are any downsides. Let’s address that next.

Are there any risks of consuming achar?

Though achar offers many benefits, it’s important to consume it in moderation. Here’s why:

High salt content: The salt used in fermentation can lead to water retention or high blood pressure if consumed excessively.
Spices and acidity: Due to the spices and acidic nature of achar, some people may experience heartburn or acid reflux.

Consuming achar in moderate amounts and pairing it with a balanced diet allows you to enjoy its benefits without any adverse effects.

Is achar probiotic? While not all achar varieties are guaranteed to contain probiotics, the fermentation process involved in some types can create an environment conducive to their growth.

Achar, with its blend of flavors and potential health benefits, offers a unique culinary experience. By understanding the factors that influence its probiotic content and enjoying it responsibly, you can savour the taste of tradition while potentially reaping the rewards of a healthier gut.

To maximise the benefits, choose naturally fermented varieties or complement your diet with high-quality probiotic supplements like The Good Bug.

Ready to enhance your gut health? Explore The Good Bug’s range of probiotic supplements and take the next step toward better wellness today!

Visit our website to choose the best supplement for you and see the good results develop!