Probiotics are essential for gut health, but did you know India’s culinary heritage is packed with fermented foods that naturally boost digestion? Skip expensive supplements—these 5 Indian probiotic foods are likely already in your kitchen!
1. Curd (Dahi): The Everyday Superfood
- Why It’s Great: Rich in Lactobacillus, curd improves digestion and strengthens immunity.
- How to Use:
- Eat plain with meals.
- Make kadhi or raita for a probiotic boost.
- Tip: Opt for homemade curd to avoid preservatives.
2. Kanji: The Forgotten Fermented Drink
- Why It’s Great: Fermented black carrots + mustard seeds = a probiotic powerhouse.
- How to Use:
- Drink ½ cup daily for gut health.
- Add spices like roasted jeera for flavor.
- Fun Fact: Kanji is a winter staple in North India!
3. Fermented Rice (Pazhayadu)
- Why It’s Great: Fermented rice water is rich in Lactobacillus and B vitamins.
- How to Use:
- Soak leftover rice overnight; mash and eat with salt.
- Use the water to soothe acidity.
4. Idli/Dosa Batter
- Why It’s Great: Fermented urad dal + rice increases bioavailability of nutrients.
- How to Use:
- Let batter ferment for 12–24 hours for maximum probiotics.
- Make soft idlis or crispy dosas.
5. Buttermilk (Chaas)
- Why It’s Great: Diluted curd with jeera/mint aids digestion.
- How to Use:
- Drink after meals to reduce bloating.
- Add crushed ginger for extra anti-inflammatory benefits.

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How to Add These Foods to Your Diet
- Breakfast: Start with curd or kanji.
- Lunch: Pair meals with buttermilk.
- Dinner: Use fermented rice or idli batter.
FAQs (Indian probiotic foods)
Q: Can I get enough probiotics from Indian foods alone?
A: Yes! Regular intake of curd, kanji, and buttermilk can meet probiotic needs.
Q: Are these foods safe for lactose intolerance?
A: Fermented foods like kanji and dosa batter are lactose-free.
Q: How long should I ferment idli batter?
A: 12–24 hours in warm climates; longer in colder regions.