The microbes living in our Gut which we call as Gut microbiota and the molecules that they produce from the vast majority of genes-the microbiome regulate our food intake, metabolism, our immune system, the development and heath of our brains. So taking care of our gut bacteria can improve our over-all wellbeing and daily quality of our life.
Let us first understand what is Gut?
Our Gut includes the GI tract which includes all organs through which food and liquid pass, get digested and absorbed. It starts from the mouth and continues to the anus and includes organs such as stomach, large intestine, small intestine and the colon.
What are Probiotics and why are they important ?
Probiotics are foods that contain healthy bacteria . These bacteria are live microorganisms that help to keep our digestive tract healthy and also promote a healthy immune system.
Recent studies suggest that many diseases like inflammation, indigestion, leaky guts and poor immune system are because of poor gut health. It occurs when the ratio of bad microorganisms overpowers the good microorganisms in the human body. Hence it is very important to add probiotics to our diet.
Here are 5 India foods which are very good for increasing the good bacteria in our gut and we call them as pro-biotics. These are:
- Home made Dahi/Curd– Dahi has many essential live beneficial bacteria which help improve our gut health. These bacteria help in digestion, boost immunity, and maintain a balanced gut microbiome.
- Idli- South Indian foods like Idli and Dosa are very good sources of good bacteria. These are prepared with fermented rice which is an excellent probiotic option. Again it’s advisable to make Idli at home and not go for the ready to eat instant batter mix available in the market.
- Beetroot Kanji- This is again a simple easy to prepare excellent source of good bacteria for the gut- our very own beetroot Kanji. Just add chopped and peeled beetroot pieces to warm water, add to this mustard seed powder and pink salt, keep the mixture in a glass jar with lid closed for 2 to 3 days and get your drink ready. There are many you tube videos available on how to prepare this tasty and healthy drink.
- Indian Pickle- Traditional Indian pickles which are made with seasonal fruits like amla in winter and Mango during Summer is a very good probiotic food option because they undergo natural fermentation process. Please follow our grandma’s recipes for preparing these mouthwatering and gut-health promoting probiotic. And yes don’t worry about the fact that pickles contain too much oil. A little bit with lunch and dinner will do wonders to your gut health.
- Rice Kanji- This is again an easy to make pro-biotic food. We ferment the home-cooked rice overnight and eat it the next day with breakfast or as a side meal. You may refer to any you-tube video for the recipe. It’s very tasty and healthy for your gut health and also serves as an excellent coolant during summers.