7 Indian Fermented Foods That Are Natural Probiotics

Fermented foods have been part of India’s culinary traditions for centuries, offering both taste and health benefits.

Rich in probiotics, these foods support gut health, improve digestion, and boost immunity. Here are seven Indian fermented foods you can easily include in your diet:

Curd (Dahi): A staple in most households, curd is packed with live cultures that aid digestion and restore gut balance.

Idli and Dosa Batter: Made from fermented rice and urad dal, the batter naturally develops probiotics while providing light, nutritious meals.

Kanji: A tangy North Indian drink made from fermented black carrots, beetroot, and mustard seeds, known for its detoxifying properties.

Dhokla: This Gujarati favourite, prepared from fermented rice and chickpea flour, is fluffy, light, and probiotic-rich.

Pickles (Achar): Traditionally fermented pickles made with mustard oil and spices harbour beneficial bacteria that aid gut health.

Handvo: Another Gujarati dish, made with a mix of fermented lentils and rice, combining probiotics with protein and fibre.

Paneer (Fermented Variants): In some regions, paneer is prepared through natural fermentation, adding a probiotic element to this protein-rich food.