12 Best Natural Probiotics in India
You may not know this but many of our health problems are directly related to gut health. Bad gut health can cause constipation, gas, sleep disturbance, bloating, skin issues, mood disorders and many other health conditions. A healthy gut is responsible for healthy digestion and metabolism. Conditions like unhealthy diet, stress, medications, smoking and drinking affect gut health which can impact your nutrition absorption.
Our gut has a variety of microorganisms living inside the intestines called the “gut microbiome.” Every human body has approximately 200 different species of these microorganisms, including bacteria, fungi, and viruses which are either good bacteria or bad bacteria. Probiotics are considered good bacteria which are important for our gut health. In this blog, we will understand the best natural probiotics in India.
What are Probiotics?
Probiotics are good bacteria which are part of our gut flora. Probiotics help to promote a healthy gut and support overall well-being. Probiotics help maintain a balanced digestive environment, enhance nutrient absorption, and even boost our immune system. We can get probiotics either through our food or by choosing the best probiotic supplements.
Types of Probiotics
- Lactobacillus
Lactobacilli are the most common probiotics known for their ability to produce lactic acid. They are more effective in reducing digestive problems. They are commonly found in curd and other milk products.
- Bifidobacterium
Bifidobacterium is a type of probiotic which is found in the intestine and stomach. Bifidobacterium helps in conditions like irritable bowel syndrome (IBS). They also help to produce digestive enzymes which improve digestion and prevent bloating.
12 Best Sources of Probiotics
Dahi or Curd
Dahi also known as curd is a common food item in Indian households. Homemade curd is rich in lactobacilli, with over 250 strains of it. It contains 10-30 CFU of bacteria. This makes curd the best source of probiotics. Curd is the top probiotic for digestive health. Curd is very easy to incorporate in various dishes and should be part of your daily diet. You can eat curd directly, add to your smoothies or salads or you can add it to the rice making the entire food a powerhouse of probiotics.
Paneer
Paneer is a popular Indian food made by adding food acids, such as lemon juice, vinegar, citric acid, or Dahi, to hot milk to separate the curds from the whey. The fermentation process is what makes paneer an excellent probiotic food. Paneer is a great probiotic-rich food that helps to improve gut health. Raw and unpasteurized milk yields the best paneer, which contains acid or Dahi, to hot milk to separate the curds from the whey. The fermentation process is what makes panner an excellent probiotic food. Paneer is a great probiotic rich food that helps to improve gut health. Raw and unpasterised milk yields the best paneer with many probiotic bacteria.
Buttermilk
Buttermilk is an excellent beverage to improve your digestion. Unlike paneer which can cause bloating in some people, buttermilk is light and does not cause any bloating. Buttermilk is also low fat and rich in antioxidants and Vitamin B12. Buttermilk is loaded with probiotics with 10-30 CFU of probiotics especially carboxylic acid, and lactic acid bacteria. The best time to drink buttermilk is after any meal which speeds up digestion.
Idly and Dosa
Idly and dosa are popular South Indian food which is made by fermenting rice and lentils. The fermentation process makes idly and dosa rich in probiotics. The most common probiotic bacteria in iadali and dosa are carboxylic acid bacteria which are good for improving metabolism. Consuming idly and dosa regularly can help to boost the immune system, reduce the chances of stroke, rejuvenate skin, reduce gastrointestinal distress, and promote weight loss, among others.
Beetroot
Beetroot may not be well-known as a probiotic food, but it does contain a decent number of probiotic bacteria. Beetroot is a great non dairy source of probiotics which makes it an excellent choice for people who are lactose intolerant. The high fiber content in beetroot makes it an excellent probiotic food choice. You can drink beetroot juice, add to your salad and sandwich or boil it and consume it directly.
Apple Cider Vinegar
Apple cider vinegar is one of the best food sources of probiotics. Apple cider vinegar is made by fermenting apples which makes it rich in probiotics. Apple cider vinegar is acidic in nature and used in cooking to improve the taste and preserve the food. Apple cider vinegar contains a group of bacteria called mother which are responsible for improving gut health, weight loss, boosting immunity and killing bad bacteria.
Achar or Pickles
Achar or pickle is a tangy side dish which enhances the flavor of the meal. It is a great vegan probiotic in India. Probiotics in pickles aid digestion, enhance nutrient absorption, and strengthen the immune system.
Kefir
Kefir is one of the best probiotic rich drinks. It is made with kefir grain and is creamy in texture. Kefir contains a combination of bacteria and yeast. Kefir also has carboxylic acid, and 61 strains of bacteria, making it a rich source of probiotics. It helps to improve metabolism, digestion, immunity, and manage body weight.
Whole Wheat Bread
A regular maida bread might be unhealthy but a whole wheat bread is good for the health. Whole wheat bread contains fermented soluble fibre which acts as a good source of good bacteria. This fermentation process forms small chains of fatty acids, which promote the growth of bifidobacteria and Lactobacillus.
Kombucha
Kombucha is a popular tea beverage made by fermenting sweetened tea with a culture of bacteria and yeast known as a SCOBY (symbiotic culture of bacteria and yeast). Health benefits of kombucha include gut health, metabolism and heart health. It is not difficult to make kombucha at home. Mix black carrots, water, mustard seeds, and spices, and then left to ferment for a few days.
Kanji
Kanji is a fermented drink that is popular in north India that is rich in probiotics. Kanji contains 1 million CFU and 16 strains of probiotic bacteria. Kanji is also a good source of vitamin K, vitamin C, antioxidants, potassium, and manganese. Kanji helps in healthy digestion, metabolism, and weight loss.
Pokal Bhaat
Pokal bhaat is a popular dish from Odisha. It consists of partially fermented cooked rice, water, salt, green chilies, curd, mint, cucumber, lemon, fried onions, and cumin seeds. Pokal bhaat helps in improving gut immunity due to the presence of live bacteria-rich curd and fermented rice.
Conclusion
We hope this blog has helped you to understand how to choose the best probiotics in India. Probiotics are healthy bacteria which are responsible for improving and maintaining gut health. Many lifestyle changes like diet, stress and bad habits can damage your intestine and reduce the number of probiotics in the gut. Include the foods mentioned above to improve your gut health.
FAQs
1. What is the best probiotic in India?
Dahi or curd is the best probiotic in India.
2. What food is highest in probiotics?
Curd has the highest number of probiotics with a range from 90 billion to 500 billion CFU per serving.
3. What are the top 3 probiotics?
The top 3 probiotics are curd, butter milk, apple cider vinegar.
4. Which fruit has the most probiotics?
Bananas have the highest probiotics.
5. Are bananas full of probiotics?
Yes, bananas are rich in probiotics.