When it comes to improving digestion and supporting immunity, probiotics often come to mind. But you don’t always need supplements to get them; your kitchen already has plenty of natural probiotic foods you can enjoy every day.
Natural Probiotic Foods: Maintaining a healthy gut isn’t just about what we avoid eating, but also about what we include in our daily meals. Probiotic-rich foods are one of the simplest ways to support digestion, immunity, and overall well-being. To understand how natural probiotics can be a part of our everyday diet, we spoke with Jeevan Kasara, Director and CEO, Steris Healthcare, who shared valuable insights on the best options you can add to your plate:
Top 5 Natural Probiotic Foods To Keep Your Body Healthy
1. Yoghurt
Yoghurt is one of the easiest and most affordable ways to get probiotics. It contains live cultures like Lactobacillus which support digestion.
Jeevan Kasara shares, “A bowl a day offers added probiotics while providing calcium, protein, and digestion-supporting nutrients.”
2. Buttermilk
Buttermilk, or chaas, is a traditional Indian drink made from yoghurt and water. The expert explains that it’s rich in Lactobacillus and other live cultures that support digestion and keep your gut healthy.
Drinking a glass of buttermilk after meals can aid in nutrient absorption and prevent bloating. You can flavour it with a pinch of salt, cumin, or mint for a refreshing taste.
3. Fermented Traditional Indian Foods
India has a rich heritage of naturally fermented foods that are excellent probiotic sources. Items like idli and dosa batter, dhokla, and traditional pickles contain live bacteria formed during fermentation. Jeevan Kasara notes that including these foods in your daily meals adds flavour and diversity to your diet.
4. Kanji
Kanji is a popular North Indian winter drink made from fermented rice or millet, sometimes spiced with mustard seeds. The fermentation process creates beneficial probiotics that help with digestion and immunity.
According to Kasara, “Kanji, a fermented drink made with carrots or beetroot, is also gut friendly and refreshing. In other countries, probiotic foods like kefir and kimchi are well known but the reality is these Indian recipes serve the exact purpose.”
5. Home Pickles
Homemade pickles, when prepared through natural fermentation, are rich in probiotics that support gut health. Pickles made with ingredients like mango or lime, using minimal oil and no preservatives; help maintain a healthy balance of gut bacteria.
Including a small serving of home pickles with your meals can enhance digestion and add a burst of flavour to everyday dishes.
Foods To Avoid With Probiotics
While probiotics work wonders for your gut, certain foods can reduce their effectiveness.
- Sugary foods: High sugar feeds harmful bacteria and cancels out probiotic benefits.
- Highly processed snacks: Packaged chips, biscuits, or instant meals can disturb gut balance.
- Artificial sweeteners: They may upset the microbiome and slow down good bacteria growth.
- Excess alcohol: Heavy drinking weakens gut lining and reduces probiotic impact.
Why Natural Probiotics Matter?
Probiotics are live bacteria and yeasts that are good for your digestive system. Eating probiotic-rich foods daily can improve nutrient absorption, reduce bloating, and even support mental wellbeing. You can add them to your meals without making major changes to your diet.
Jeevan Kasara highlights, “Experts in Medicine advocate the inclusion of at least one food with probiotics in your meals each day. Moderation of gastrointestinal disorders such as bloating, constipation, or poor digestion is also dependent on the natural probiotics consumed and the body's ability to absorb nutrients. Probiotics directly provide improvement in immunological function, energy, and mood as well.”
Natural probiotics are simple, tasty, and accessible. Over time, these foods can make a noticeable difference to your digestion, immunity, and energy levels.
Note: Always consult a healthcare professional before making significant changes to your diet, especially if you have any existing health conditions.
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Image credit: Freepik
