People often do not realize the role of the gut in overall health. It is not just about digestion; it is one of the most important systems of our body that can impact everything from immunity to our mood. Thus, it is very important to take care of gut health. With the challenging demands of a modern lifestyle and an increase in our consumption of processed foods, gut health often takes a hit, which is followed by other health issues. However, did you know that looking after your gut can be tangy and tasty? Well, it is. For years, people have been using fermented drinks for gut health, and modern science backs it up, too. So, if you want to give your gut health a boost, tag along as we discuss 6 fermented drinks from kefir to Kombucha that improve your gut health.
What are Fermented Foods?
Fermentation is a natural process in which bacteria and yeast break down carbohydrates into smaller molecules. Microorganisms such as yeast or bacteria are added to a food source to create fermented foods. Fermented foods contain probiotics, which are healthy bacteria that thrive during the fermentation process, and eating them is one approach to improving gut health. For centuries, people around the world have been consuming fermented beverages. Traditional beverages such as buttermilk and kanji have long been used in India to aid in digestion. Maintaining a healthy balance of beneficial bacteria in your gut helps improve nutritional absorption, lower inflammation, and facilitate smooth digestion.
6 Fermented Drinks For Gut Health
1-Buttermilk (Chaach)
Perhaps the most common fermented drink in Indian households, especially during the summer season, buttermilk has been a part of Indian cuisine for ages. It is made by churning curd, and often added with a pinch of salt and spices for that extra kick. Buttermilk is a rich source of probiotics, which help in maintaining a healthy gut microbiome. In addition to having a cooling effect on the stomach, having a glass of buttermilk after meals helps prevent issues like bloating and acidity, facilitating smooth digestion. It helps you keep hydrated and is low in calories, so you can enjoy it guilt-free.
2- Lassi
A class from Punjab, and perhaps the most favorite of Indians among fermented drinks, Lassi is prepared by mixing or blending sweet curd with milk, a little sugar, and often ice. It is hard to come across a better cooler in the scorching indian summer than Lassi. As curd is the main ingredient in making lassi, this sweet drink is a powerhouse of probiotics that have a beneficial effect on your gut, besides having a cooling effect. The live cultures in lassi help improve your digestion and enhance nutrient absorption by maintaining a healthy gut microbiome. Furthermore, it is also a rich source of calcium and protein. Regular consumption of lassi can help with bloating and acidity. Just remember to go a little easy on sugar.
3- Apple Cider Vinegar
If you are into healthy foods, there is a high chance that you might already know about Apple cider vinegar. Although not a traditional indian drink, ACV has gained widespread popularity for the amazing health benefits it offers. Apple cider vinegar is prepared by combining yeast, a beneficial probiotic, with apple juice or cider. The yeast breaks down the sugar in apple juice or cider. The acetic acid in ACV helps your digestive enzymes work better and facilitates the breakdown of meals. Furthermore, it can help balance stomach acidity, promoting the growth of beneficial microorganisms. Due to its acidic nature and sour taste, ACV is often taken with water.
4- Kombucha
Kombucha, a popular fermented beverage worldwide, is prepared by fermenting sweetened tea with probiotic microorganisms known as SCOBYs (symbiotic culture of bacteria and yeast). Due to its fermentation process, Kombucha is naturally rich in probiotics in addition to the antioxidant properties that it inherits from the tea used to create it. Because of the presence of polyphenols, kombucha can help reduce inflammation. Kombucha not only helps maintain healthy gut bacteria but also balances the natural pH level of the stomach. Moreover, Kombucha is known to reduce sugar cravings and help support liver function by preventing fat accumulation and damage caused by oxidative stress. Often available in a range of different flavors, it can be a suitable alternative to carbonated drinks.
5- Kanji
A staple in the harsh winters of north India, Kanji is made by fermenting beetroot, carrots, and salted water; sometimes mustard seeds are also added. As it ferments, the beverage turns purple. Kanji is a natural laxative that aids in the cleansing of the digestive tract. It is high in both fiber and vitamin C. This tangy fermented drink is rich in probiotics, and its regular consumption not only improves digestion and reduces bloating but can also enhance your overall immunity.
6- Kefir
Kefir is a cultured dairy product that has traditionally been produced from milk. It’s nourishing, potent in probiotics, and simple to digest. It is prepared by combining kefir grains with milk, which contains yeast and bacteria. The end product is a thick, tangy drink that tastes like yogurt and contains probiotics and prebiotics, yeast thwhich together support healthy gut flora. Kefir contains a wider range of helpful bacteria and an yogurt. These microorganisms produce bioactive chemicals that offer several health benefits, ranging from improved digestion to reducing cholesterol.
Take Away
The phrase ‘gut health is the foundation of good health’ emphasizes the importance of the gut in our overall health. From your immunity to sleep, energy level, and even your mood, all things are related to gut health. Thus, taking the right care of it becomes all the more important. Above, we have discussed some of the most beneficial fermented drinks that can help improve your digestion and gut health. They are not a ‘magic’ solution to all your gut problems, but consuming them consistently can help with issues like acidity, bloating, and irritable bowel syndrome. Make them a part of a healthy lifestyle that also includes mindful eating to keep your gut healthy.
FAQs
Q1. What is the easiest drink for beginners to start with?
Begin with Chaas (spiced buttermilk) with your lunch. It is light, familiar, and the most gentle way to introduce new probiotics without a sudden stomach upset.
Q2. How much of these drinks should I have daily?
Start with just half a cup (120ml) daily. Consistency is more important than quantity. You can gradually increase to one full serving per day as your gut adjusts.
Q3. Do I need to buy special brands of Lassi or Kombucha?
Yes. Always check the label for “live and active cultures” or “unpasteurized.” If a drink has been heat-treated (pasteurized), its gut benefits are lost.
Q4. Which drinks are the best non-dairy options?
Focus on Kanji, Rice Kanji Water, and Kombucha. These all provide great microbial diversity without any milk.
Q5. Is it better to make these drinks at home?
Yes, always! Homemade fermented drinks often contain more diverse live bacteria and are generally free from preservatives and added sugar.
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(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)