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Gut Health with Desi Probiotics ~ The Power of Fermented Foods1,2

Probiotics are live microorganisms that can help improve gut bacteria balance and boost gastrointestinal health, which is crucial for overall well-being. Explore the​​ probiotic-rich delicacies of Indian cuisines, involving Dosa to Lassi, and learn about their surprising health advantages. 

Desi Probiotics:[1-3,6]

1. Dahi: Include dahi (yoghurt) or chaas/lassi in your daily diet for natural probiotics, supporting healthy gut flora.

2. Panta Bhat/Pakhala/Pazhaya Soru: (fermented rice) is filled with lactobacillus, antiviral peptides, and anti-inflammatory properties that boost immunity to fight various infections, especially in the intestines and lungs.

3. Idli, Dosa, & Dhokla: Several Indian foods are made by fermenting grains, such as rice, besan, and urad dal. This process makes them an excellent source of live cultures of beneficial bacteria while increasing the bioavailability of essential nutrients such as folic acid, riboflavin, niacin, thiamine, biotin, and vitamin K.

4. Achaar: Creating these delicious pickles involves fermenting vegetables and fruits with sugar, salt, herbs, and oil under the sun, which promotes the growth of beneficial bacteria.

5. Kanji: The main ingredients are black carrots, beetroot, mustard seeds, black pepper, and water. It boosts immunity and protects against seasonal illnesses, containing many antioxidants and eleven probiotic bacteria types.

Other probiotic foods: Kefir, Sauerkraut, Kimchi, Miso, Akhuni, Tempeh, Kombucha, etc.

Why Probiotics?[2,3]

1. Probiotic foods improve gut-bacterial balance and help with digestion.

2. The enzymes in probiotics ease irritable bowel syndrome and frequent diarrhea. 

3. Adding them to our diet boosts energy, nutrients, vitamins, fibre, and minerals.

4. Probiotics offer many benefits, including regulating cholesterol and managing weight gain.

5. It improves nutrient absorption, easing lactose intolerance.


It is crucial to understand that fermented foods are unsuitable for individuals, those following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides& polyol) diet, individuals with SIBO (small intestinal bacteria overgrowth), and those allergic to histamine. 

Consuming foods with probiotics and a healthy lifestyle can help control digestive problems and enhance general well-being. So, for a healthier gut, consider having fermented foods.




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