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Naturally fermented drinks that support gut health and can cure chronic issues
Natural ways to keep your gut health in check
Let’s be honest—when your gut’s happy, everything feels better. From digestion to mood to immunity, it all starts in your belly. And one of the easiest (and tastiest!) ways to show your gut some love? Fermented drinks. These are natural sources of probiotics, enzymes, and beneficial acids that balance your gut microbiome and help tackle chronic issues like bloating, constipation, acidity, inflammation—even anxiety and skin woes. So here’s a delicious list of 10 fermented drinks that can transform your gut game, one sip at a time.
Buttermilk or chaas
This humble Indian staple isn’t just a summer refresher—it’s a gut savior. Buttermilk or chaas is made by churning yogurt with water and spices like cumin or ginger. It’s rich in lactic acid bacteria, which help restore healthy gut flora. It soothes the stomach lining, aids digestion, and helps flush out toxins. Perfect after a spicy meal or heavy thali! It’s also great for those dealing with chronic acidity or digestive discomfort. The added spices boost its anti-inflammatory properties, making it a simple yet powerful drink for daily gut care.
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Kanji
This traditional North Indian fermented drink is made with black carrots (or beets), mustard seeds, and water—fermented in the sun. Kanji is tangy, spicy, and a total probiotic bomb. It supports digestion, eases constipation, and boosts appetite. The anthocyanins in black carrots give it anti-inflammatory and antioxidant powers, which help in fighting chronic ailments like arthritis, skin issues, and even diabetes. Kanji also helps cleanse the colon and promote regular bowel movements. A few sips a day during winter or seasonal changes can really balance your gut and boost immunity.
Fermented rice water (Pakhala)
Popular in many Indian households, fermented rice water (like Odia pakhala or Maharashtrian pej) is made by soaking cooked rice in water overnight. By morning, it’s a cooling, probiotic-rich drink. It helps soothe the gut, hydrate the body, and encourage the growth of beneficial bacteria. It’s especially useful in summer or after episodes of diarrhea. The B vitamins and micronutrients released from rice during fermentation also nourish the body, making it great for fatigue, low appetite, and post-illness recovery. Plus, it’s super affordable and easy to make!
Apple Cider Vinegar
ACV is made by fermenting apple juice with yeast and bacteria. Taken diluted in water (preferably on an empty stomach), ACV may aid digestion, balance stomach acid, and improve insulin sensitivity. It’s been linked to weight management, reduced bloating, and better skin. Its acetic acid helps break down food and kill harmful gut microbes. While it’s not technically a probiotic, its prebiotic content (pectin) supports healthy gut flora. Just remember: always dilute it to protect your teeth and tummy!
Lassi (salted or sweet)
Lassi is another yogurt-based drink that’s more than just a tasty cooler. The probiotics in lassi help maintain a healthy gut flora, improve digestion, and reduce symptoms of IBS and bloating. The salted version (with cumin or mint) is especially good for cooling the stomach and reducing inflammation. Sweet lassi, while higher in sugar, can be a good option if made with natural sweeteners. Regular consumption of lassi can help strengthen immunity, reduce acidity, and support better nutrient absorption—key for managing chronic fatigue and skin conditions like eczema or acne.
Nutritional benefits of fermented drinks
Fermented drinks are nutritional powerhouses that support overall health, especially gut function. They're rich in probiotics, which help maintain a healthy balance of gut bacteria—crucial for digestion, immunity, and even mood regulation. These drinks also contain enzymes, B vitamins, and organic acids that improve nutrient absorption and aid detoxification. Many drinks are also rich in antioxidants, which fight inflammation and cellular damage. Regular consumption can ease bloating, enhance metabolism, and support better skin and mental clarity. Plus, they often provide prebiotics that feed good gut bacteria, creating a healthier microbiome and stronger immune system over time.
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