Probiotics are live microorganisms that people already have in their guts. The best probiotic should be natural, come from dairy, and have a lot of different kinds of bacteria. Probiotic foods in India are an essential part of living a natural and healthy life. Eating foods that contain probiotics can help your brain and health. Probiotic foods in India are a great way to get these nutrients. You can find a list of very healthy probiotic foods below.
Top 13 Probiotic Foods in India
Right here is a list of some of the best Probiotic Foods in India that you can eat to stay healthy and balanced:
1. Yogurt or Dahi
You can make yogurt from milk, live eubacteria, and bifid bacteria. Because it has over 250 strains of Lactobacillus bacteria, homemade yogurt is a great way to get a lot of probiotics. With 10 to 30 CFU of bacteria, it is one of the best probiotic Indian foods for your body.
2. Paneer or cottage cheese
Cottage cheese or paneer are Indian foods that are good for you. Cottage cheese (paneer) and other types of raw cheese are excellent sources of probiotics. But cheese that has been processed, cooked, and melted does not have any bacteria in it. The low acidity of the cheese and the high-fat content of the preserve help good bacteria grow and spread. Raw milk that hasn’t been heated makes the most probiotic-rich cheese. It is perfect for your heart, bones, and teeth to eat paneer.
3. Milk with butter
While buttermilk is low in calories and fat, it is high in many minerals and vitamins, such as riboflavin, phosphorus, and anti-pernicious anemia. Buttermilk can effectively move around 10 to 30 CFU of probiotics, particularly carboxylic acid and lactic acid bacteria. People used to make butter to obtain buttermilk in the past. The leftover liquid is called “grandma’s probiotic” because it contains different probiotic bacteria. But the cultured and processed buttermilk you can buy in stores today has no probiotic bacteria.
The famous dish Dhokla originates from Gujarat and is served there. The area initially hosted it, but now all the excellent restaurants and hotels serve it, considering it healthy and tasty. People also think of it as an essential probiotic Indian food. To make dhokla, you mix a batter of fermented gram flour (besan), rice or beans (dal), and yogurt (Dahi). The probiotic nature of the food comes from the fermentation process, which lets the live culture settle down and grow. Probiotic bacteria are added to yogurt in an extra way. People like to eat dhokla as a snack in the evening, and it’s a bit spicy. It gives you energy right away and also helps you lose weight.
5. Chocolate with dark parts
Dark chocolate is made from milk, so it has a lot of good probiotics and antioxidants. Probiotics are added to dark chocolate, made at low temperatures. Up to four times as many probiotics can be found in this food as in other types of dairy. This is why probiotic chocolate bars are kept cold in grocery stores. The International Journal of Food Microbiology published a study in 2010 that said the probiotics in dark chocolate did better in the stomach and small intestine than in milk.
6. Achaar or pickles
Pickle, also called achaar, is a recipe that doesn’t use dairy and has about 10 million good bacteria. Many think Achaar is just oil and salt, so it needs to be better known and appreciated. That is not at all true, though. Any fruit or vegetable can be used, like chili, mango, carrot, lemon, garlic, or garlic. Soaking the fruit or vegetable in oil, sea salt, herbs, and spices, then letting it dry in the sun, is part of the process.
This helps the good bacteria grow, and the fermentation process goes more smoothly. It has 10 million CFU and one to three strains of good bacteria. Pickles are low in calories and have a lot of naphthoquinone, a nutrient that helps blood clot. Because they have natural carboxylic acid bacteria, homemade pickles are better than canned ones. Pickles made with vinegar don’t have live probiotics in them. Please stay away from them.
It’s true that “an apple a day keeps the doctor away.” There are 100 million bacteria in an apple, which makes it a great source of dietary fiber and probiotics. Administering apples causes the creation of short-enchained fatty acids and creates an environment with a good pH level that helps good bacteria grow in the gut.
8. Dosa and Idli
Southern India’s main foods are idli and dosa. It is made of hard rice that has been fermented and lentils (Urad dal). It has a good amount of fiber, antioxidants, and probiotic microorganisms (carboxylic acid bacteria). As the food is low in fat and calories, it helps live cultures of healthy bacteria grow and thrive.
Curds and sambar, made from hard ingredients, are served with idli and dosa. You can also get a lot of enteric microorganisms from these condiments. Idli and Dosa are good for you in many ways. They boost your immune system, lower your risk of stroke, rejuvenate your skin, ease stomach problems, and help you lose weight, among other things.
The word “kefir” comes from the Turkish word “kefir,” which means “happy.” Kefir is a soured milk drink that has 61 different kinds of good bacteria in it. The drink is thick and creamy, with yeast and carboxylic acid bacteria. When you add kefir grains to cow or goat milk, up to 10 billion CFU of bacteria are made. It makes digestion and metabolism better, makes the immune system more potent, and lowers body fat. Pancreatitis, irritable bowel syndrome, and gastritis are some of the digestive problems that it helps treat
Kanji, or “rai ka pani,” is a Punjabi fermented drink high in good bacteria. It has 16 types of probiotic bacteria and 1 million CFU. Spices like black salt, ground mustard seeds, and red chili powder are used to make it. It also has a lot of zinc, manganese, vitamin K, vitamin C, antioxidants, and more.
Ayurveda says you should avoid Kanji in the summer and only eat it in the winter and fall. Reading and writing Kanji can help digestion, metabolism, and weight loss. It also keeps kids from getting eczema and keeps them from getting cancer.
11. The Pokal Bhaat
In Odisha, Jharkhand, and Chhattisgarh, people often eat it in the summer. Cooked rice partially fermented, water, salt, green chilies, curd, mint, cucumber, lemon, fried onions, and cumin seeds make it up. Because it has live bacteria-rich curd and fermented rice, it helps boost the immune system in the gut.
12. Milk from soy
Indian people make a drink called soy milk by pressing soybeans very hard. It has a lot of probiotics and proteins, and people who can’t handle lactose can still eat it. It has Lactobacillus Plantarum A7 in it, which lowers albumin levels in urine, which is a common sign of kidney disease.
13. Bread made from whole wheat
Many people don’t eat bread because they think it’s terrible for them, but many studies show the opposite might be true. Gut bacteria break down soluble fibers in whole wheat bread to make small chains of fatty acids that are good for gut health. Because of this, it helps the gut have more good bacteria, such as bifidobacteria and Lactobacillus.
There is no fat in whole wheat bread, full of protein, vitamins, and minerals. A study in the British Medical Journal found that people who eat whole wheat bread have a lower risk of coronary artery disease and cardiovascular disease. This means that they are less likely to have a stroke.
In conclusion, including foods that contain enteric microorganisms in your daily meals is the easiest way to keep your gut healthy. These probiotic Indian foods make you healthier and help your body digest food better. Since these Indian foods are good for you and are usually easy to find, they are popular choices. These “Probiotic Foods in India” can help you develop unique recipes, making them even more fun.