If you’re tired of feeling bloated and uncomfortable, it’s time to experience the magic of probiotics and restore your gut balance. But are you not sure where to find them? Instead of going on a wild hunt, look no further than the delicious flavours of Indian cuisine. We'll introduce you to the top Indian foods containing probiotics that can do wonders for your gut health.
We often praise the delicacies we’ve enjoyed in different countries, but when it comes to nurturing your gut, nothing tops our beloved cuisine. Beyond its rich flavours and aromatic spices, it's a treasure trove of gut-friendly foods. From tangy pickles to creamy curries, the options are diverse.
So, brace yourself for a delightful ride as we explore some of the best probiotic foods in India!
What are probiotics?
Who knew bacteria could be beneficial? We often think of them as the culprits behind illnesses, but the truth is our bodies are teeming with millions of tiny microorganisms that influence our health in different ways. Among these microscopic allies are probiotics, or beneficial bacteria. So, before we discuss good probiotic foods in India, it’s better to understand what probiotics are.
Probiotics are live bacteria or yeast naturally found in the gut. They are crucial in maintaining a healthy gut microbiome and offer a myriad of benefits, ranging from improved digestion to enhanced immunity and better moods. They also keep harmful bacteria in check, thus preventing diseases.
There are many different types of probiotic bacteria, each with its unique benefits. Two of the most common strains are:
- Lactobacillus: This genus of bacteria is found in a variety of fermented foods, including yoghurt, kefir, and sauerkraut. Lactobacillus species can help improve digestion, reduce inflammation, and boost immunity.
- Bifidobacterium: These bacteria are commonly found in dairy products and are particularly beneficial for maintaining a healthy gut microbiome. Bifidobacterium species can help regulate bowel movements, prevent constipation, and help with conditions like irritable bowel syndrome (IBS).
Did you know IBS is linked to gut-brain interactions that can influence conditions like anxiety and depression? Our expert nutritionist explains this connection in detail. Watch the video to learn how to manage IBS symptoms effectively with probiotics from The Good Bug.
Health benefits of probiotics
Gut issues can take a toll on your health, and the best way to combat it is by showering some love on your gut. We know you’re eager to explore the list of Indian foods containing probiotics, but it’ll all be worthless if you do not understand how probiotics impact your health. Let's discover how these tiny organisms can transform your well-being:
- Enhanced digestion and nutrient absorption: Probiotics can help regulate your digestive system, improving digestion and nutrient absorption. They can alleviate symptoms like bloating, constipation, and diarrhoea, while promoting a healthier gut microbiome.
- Strengthening the immune system: A significant part of your immune system resides in your gut. Probiotics can help boost your immune response by supporting the growth of beneficial bacteria and reducing the presence of harmful pathogens.
- Mood improvement and mental health support: Emerging research suggests a connection between the gut microbiome and mental health. Probiotics may help regulate the production of neurotransmitters, which can influence mood and cognitive function.
- Support for heart health: Probiotics can help lower cholesterol levels and reduce blood pressure, which are important factors for heart health. They may also help prevent the development of atherosclerosis, a condition that can lead to heart disease.
- Potential weight management benefits: While more research is needed, some studies suggest that probiotics can help with weight management. They can help regulate metabolism, reduce inflammation, and improve insulin sensitivity.
- Reduction in gastrointestinal discomfort: Probiotics can alleviate symptoms of gastrointestinal discomfort, such as bloating, gas, and abdominal pain. They can help restore the balance of your gut microbiome and promote a healthier digestive system.
- Enhancement of skin quality: The gut microbiome can influence skin health. Probiotics help reduce inflammation and improve skin conditions like acne and eczema.
If you’re not convinced that probiotics enhance skin health, listen to real testimonials from our clients. Many have used The Good Bug’s Good to Glow probiotic and experienced a natural skin glow.
Best probiotic foods in India
Probiotics are the secret ingredient for a healthier gut, and we’re here to finally spill the beans where you can find them. Why look elsewhere when you have delicious and nutritious options right here in your land? India is a treasure trove of probiotic-rich foods that can nourish your gut microbiome and improve your overall well-being. So, let’s go for a kitchen hunt and pick out the top Indian foods containing probiotics!
- Yoghurt (Curd)
Have you seen videos of people making mouth-watering oatmeals and smoothies with yoghurt and posting them on social media, claiming they’re healthy and good for the gut? You can also support your gut health with curd or dahi, a staple in Indian households. Curd is a powerhouse of probiotics, as the fermentation process introduces beneficial bacteria that can help nourish your gut microbiome.
Curd is a versatile ingredient that can be enjoyed in countless ways, from a simple breakfast with jaggery to a flavourful accompaniment to main dishes. It’s also easy to prepare; simply add a spoonful of curd to a cup of boiled and cooled milk and let it rest for a few hours. The thick and healthy curd is there to be enjoyed.
Do you want to enjoy curd for its probiotic benefits? Check out some delicious ways:
- Plain curd: Enjoy plain curd for a simple and effective way to boost your gut health.
- Lassi: This refreshing drink made by blending curd, water, and spices is a popular choice for a probiotic-rich beverage.
- Raita: Though often accompanied by biryanis and ghee rice, raita can be enjoyed as it is. A rich condiment made with curd, vegetables, and spices, raita is a delicious way to add probiotics to your meals.
- Curd rice: This South Indian dish combines rice with tangy curd, making for a satisfying and probiotic-rich meal.
So, if you're craving a delicious and healthy snack or meal, reach for a bowl of curd and enjoy the benefits of probiotics!
- Buttermilk
Buttermilk or chaas, another popular dairy product in India, is a fermented milk beverage with a tangy and refreshing flavour. It's often used as a key ingredient in many Indian recipes, from savoury dishes to sweet treats. It is also a great source of probiotics, as it’s made by diluting curd with water and adding spices like chilli, cumin, and coriander.
Here’s how you can get the benefits of probiotics from buttermilk:
- Buttermilk drinks: Enjoy buttermilk on its own or mixed with other ingredients like mango, mint, or cumin for a refreshing beverage.
- Buttermilk-based recipes: Buttermilk is a common ingredient in many Indian recipes, such as buttermilk rasam, more kuzhambu, and buttermilk pancakes.
Drinking a glass of buttermilk will instantly energise you, both inside and outside, especially during humid seasons. So, prepare this simple beverage at home and drink the benefits!
If you want an additional boost, consider including probiotics from The Good Bug! Our expert panel of nutritionists can help you choose the ideal one.
- Idli and dosa
Idli and dosa, two iconic South Indian dishes, are not only delicious but also packed with health benefits. These fermented foods, made from rice and urad dal batter, offer a rich source of probiotics. To make the batter, soak rice and urad dal in water for a few hours before grinding them to a smooth paste. Stir and keep it aside for the batter to ferment.
Pour into a hot tawa or cooker for a delightful breakfast. Let’s see how to pair idli and dosa for probiotic benefits:
- Idli: These soft, fluffy cakes are typically steamed and served with sambar (a lentil-based stew) and coconut chutney.
- Dosa: A thin, crispy crepe made from fermented batter, dosa can be enjoyed with various fillings, such as potato masala or vegetable stew. For extra flavour, you can also serve it with sambar, chutney, or gunpowder.
Experience the real taste of fermented rice-based foods and soak up the goodness of probiotics with idli and dosa!
- Paneer (Cottage Cheese)
Paneer, a beloved Indian cheese, is a go-to ingredient for several dishes, ranging from tikkas to curries. But who would have thought this spongy cheese was packed with probiotics? If you loved paneer but didn’t know its benefits, here’s every reason to fall even more in love with it.
Paneer is made through a process of coagulation and fermentation of milk, making it an excellent source of probiotics. Beyond its gut-friendly properties, it is also packed with nutrients that support heart, bone, and oral health. It's a rich source of protein, calcium, and phosphorus, making it a valuable addition to any diet.
Here’s how you can add paneer to your diet:
- Curries: Paneer is a versatile ingredient that can be added to various curries and stir-fries. Are you planning to make vegetable kurma for dinner? Toss in some paneer cubes for the added benefit of probiotics.
- Tikka: Grilled paneer tikka is a popular appetiser or main course option.
- Paneer bhurji: This scrambled paneer dish is a flavourful and satisfying meal.
Dice those paneers and get them curried, roasted, or fried for a probiotic kick!
- Pickles
Is your meal complete without a dollop of your favourite pickle? Pickles are the chief condiment in Indian cuisine, offering a tangy twist for taste buds and diverse health benefits. They’re made using different vegetables and fruits through a fermentation process, thus making them rich in probiotics.
Are you looking for ways to include pickles in your meals and boost gut health? Try out the following methods:
- Accompaniment: Pickles are often served as a side dish or condiment to accompany meals. They are a perfect match for plain rice, biryani, or chapati.
- Pickled vegetables: Enjoy various pickled vegetables, such as raw mango pickle, lime pickle, or carrot pickle.
- Pickled fruits: Try pickled fruits like mango or dates for a sweet and tangy treat.
Let your tongues get rolling and your gut teeming with the flavours and spices of pickles!
Aren’t you proud to be a part of a cuisine that nourishes your gut health, that too, in the most delicious way? So, the next time you decide to eat out or cook, ensure to incorporate the above foods rich in probiotics. You won’t just satisfy your taste buds; you’ll also nourish your gut microbiome and improve your digestive health.
Did you get an idea of which Indian foods contain probiotics? Spread the word and be the voice of change! The Good Bug is committed to helping you achieve your goal of better gut health by providing high-quality probiotics and prebiotics. Our products are formulated with carefully selected strains of beneficial bacteria to help restore and maintain a healthy gut microbiome. Book a free consultation with us and get started with your journey to probiotics!
References
https://www.tataaig.com/knowledge-center/health-insurance/probiotic-foods-to-improve-gut-health
https://thecobeing.com/blogs/blogs/indian-probiotic-foods-spice-up-your-gut-health
https://www.credihealth.com/blog/13-probiotic-indian-foods-that-are-super-healthy
https://www.hdfcergo.com/health-insurance/wellness-corner/probiotic-foods-for-improving-gut-health