Traditional Indian Fermented Foods To Balance Your Gut After Diwali

Diwali and other Indian festivals are fun, but they wreak havoc on the gut by upsetting the delicate balance of the microbiome that maintains the flow of digestion. This causes the development of symptoms such as bloating, sluggishness, acidity, fatigue, etc. When it comes to examining the potential causes of these symptoms, excessive consumption of refined sugar, fried foods, and the rich assortment of mithai are to blame. In order to understand this comprehensively, first getting the concept of the gut microbiome is key. Gut microbiome refers to the collection of microorganisms, namely bacteria, fungi, and their genetic material, that reside in the digestive system.

This environment plays a crucial role in digestion, immune function, and overall health. The millions of microorganisms are responsible for fighting the occurrence of common diseases such as colds, indigestion, obesity, and many other ailments. The traditional Indian kitchen plays a crucial role in offering a variety of fermented foods that rebalance the gut flora (probiotics).

Having understood the importance of the gut microbiome, let's explore how kitchen staples can help remedy gut health imbalance naturally, without the need for expensive supplements.

Why Have Fermented Foods Been A Trusted Remedy For Gut Health Upsets In Indian Tradition?

The science of fermentation works through a process where probiotics, or beneficial bacteria (like Lactobacillus), break down complex sugars and make food easier to digest.

Here are some benefits of consuming fermented foods:

What Are The Powerhouse Fermented Foods For Gut Recovery?

The huge selection of Indian fermented foods offers accessible options to gain probiotics that can help soothe the gut. Here are some powerhouse fermented foods for a faster gut recovery:

Dahi or Yogurt:

The most commonly found ingredient in the Indian kitchen is a cooling agent for festival-induced acidity. The lactobacillus strain is found in yogurt, which is a staple in the traditional Indian diet.

Tip: Preparing your own homemade dahi or yogurt has more live and diverse cultures than packaged commercial varieties.

Chaas (Buttermilk):

Chugging a glass of the popular drink is a lighter, spicier, and more hydrating way to consume probiotics. Buttermilk soothes the upset in the gut microbiome from Diwali bingeing. In addition, ginger, cumin, and rock salt make the humble drink a powerful digestive aid against bloating.

Tip: Ideally, drink spiced buttermilk immediately after a main meal to reap its full benefits.

Idli and Dosa (fermented South Indian staples):

The traditional Indian diet in South India comprises fermented foods like idli and dosa that are bioavailable (easy to absorb) once ingested. The combination of fermented rice and lentil batter makes them easy to digest. They can be prepared by versatile cooking methods like steaming or lightly pan-frying, which makes for a low-fat and high-fiber combination. These two staples are a rich, healthy alternative to heavy breakfast items.

Kanji (Fermented Black Carrot Drink):

The seasonal North Indian probiotic powerhouse is prepared by fermenting black carrots and mustard seeds. The unique properties of this drink not only provide hydration but also cleanse the gut and nourish the body with its antioxidant-rich power (anthocyanins: water-soluble pigments that give vegetables their color).

Pakhala/Panta Bhat (Fermented Rice From Odisha):

This food is prepared by using leftover cooked rice soaked overnight. When it undergoes fermentation, the process generates probiotics and vitamin B. Alongside its nutrient-rich composition, it's incredibly cooling and light on the stomach, which makes for an ideal choice for a gut break.

How To Integrate Probiotics Back Into Your Daily Diet?

A simple and practical way to incorporate probiotics into your daily diet after Diwali is to have a medium-heavy breakfast, followed by a lunch with a bowl of yogurt or buttermilk.

Tip: Switch high-sugar snacks with a glass of Kanji or a small bowl of plain yogurt with nuts and seeds.

Note: Please avoid achar (pickles) that are made from vinegar, which kills the useful bacteria; switch to traditionally prepared pickles with oil or salt with natural fermentation, and consume them in small quantities to reap their benefits.

These Indian fermented foods are a cost-effective and culturally rooted way to maintain a healthy gut year-round, not just for post-festival recovery.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.