Your gut hosts trillions of bacteria essential for digestion and immunity. WHO defines probiotics as “live microorganisms which confer a health benefit.” Research shows probiotics improves gut health by supporting better nutrient absorption and reducing inflammation.
Kefir is a tangy fermented milk drink rich in Lactobacillus and Bifidobacterium strains. According to the Cleveland Clinic, kefir may improve lactose digestion and reduce gastrointestinal infections. Just add kefir grains to milk, let it ferment overnight, and refrigerate before drinking.
Kombucha is a fermented tea made using a SCOBY (symbiotic culture of bacteria and yeast). Johns Hopkins Medicine notes its probiotics can enhance digestion and immunity. Brew black tea with sugar, add the SCOBY, and ferment 7–10 days before straining and chilling.
Buttermilk (chaas) is a staple probiotic drink in Indian homes. The Indian Council of Medical Research notes it replenishes gut flora and aids digestion. Whisk cultured curd with water, add a pinch of rock salt and cumin, and serve chilled.
Beetroot kanji is a traditional North Indian probiotic drink made from fermented beetroot and mustard seeds. Studies in the National Center for Biotechnology Information show fermented vegetables increase beneficial gut bacteria. Soak beet slices, mustard, and water in sunlight for 3–4 days until tangy.
A Ginger bug starter ferments wild yeast and Lactobacillus. The University of California, Davis highlights fermented ginger drinks as rich in probiotics. Mix grated ginger, sugar, and water for 5 days to make the starter, then ferment any fruit juice with it for a fizzy gut-friendly soda.
(Disclaimer: This content is for educational purposes only and does not replace professional medical advice. Consult your doctor or a registered dietitian before starting probiotic-rich foods if you have gut disorders, weakened immunity, or chronic illnesses.)
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