5 traditional Indian probiotic foods making a comeback

In India, fermentation has been a part of every kitchen. Long before probiotics became a buzzword, everyday foods were naturally fermented to enhance digestion, preserve nutrients, and adapt to local climates. From dhokla and idli to kanji and ambali, naturally fermented foods have supported gut health across generations.

Over time, however, industrial food systems, refrigeration, and the processing of grains pushed many of these foods to the margins. Fermentation began to be seen as old-fashioned in the world of quick fixes. Fast-forward to today, and science has come full circle.

Modern research confirms what our grandmothers knew -- that fermented foods support digestion, immunity, and metabolic health by nourishing the gut microbiome.

This renewed understanding has triggered a rediscovery of traditional drinks and food ferments such as kanji, ambali, pazhaya soru, handia, and fermented ragi preparations. This revival is happening not only in homes but also in wellness circles, nutrition clinics, cafés, and even in bottled probiotics.

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While kombucha, kefir, and kimchi dominate global conversations, India’s own fermented foods are slowly reclaiming space and being reframed as ‘natural probiotics’ or ‘functional foods.” Their comeback is also tied to affordability, sustainability, and a growing desire to reconnect with regional food wisdom.

Here are five traditional Indian fermented foods that are being rediscovered as powerful allies for modern gut health.

1. Kanji (Fermented black carrot drink – North India)

Kanji is a tangy, naturally fermented drink traditionally prepared in North Indian households during winter. Made using black carrots, mustard seeds, salt, and water, the mixture is left to ferment for several days to develop a sharp, refreshing taste.

It was historically consumed to aid digestion during winter. Fermentation enhances its probiotic content, making it rich in beneficial lactic acid bacteria and antioxidants.

Today, kanji is enjoying renewed interest among nutritionists and home fermenters. While still mostly homemade, small brands and cafés in cities like Delhi and Jaipur are experimenting with bottled kanji, often marketed as a seasonal detox or probiotic drink.

2. Pazhaya Soru (Fermented rice – Tamil Nadu)

Pazhaya soru, or fermented leftover rice soaked overnight in water, was a staple breakfast for rural agricultural communities. By morning, natural fermentation breaks down starches, making the rice easier to digest and nutritionally richer.

Traditionally eaten with onions, green chillies, or buttermilk, it provided energy and hydration for long hours of physical labour. Fermentation increases vitamin-B availability and supports gut-friendly bacteria.

Pazhaya soru is now being reassessed by nutrition experts for its low glycemic index and probiotic benefits. Research from Stanley Medical College in Chennai confirmed that it improves gut health. Fermentation enhances the bioavailability of nutrients, making it highly effective against iron deficiency.

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3. Ambli (Fermented ragi porridge – Karnataka)

Ambli (also ambali) is a fermented porridge made from finger millet (ragi), consumed in rural Karnataka. Ragi flour is cooked, cooled, and then left to ferment naturally overnight.

The result is a mildly sour, filling drink or porridge rich in calcium, iron, fibre, and probiotics. Traditionally consumed by farmers to stay full and energised, ambali was ideal for hot climates due to its cooling effect.

With rising awareness about millets like ragi, ambli is also gaining popularity. Urban health enthusiasts are rediscovering it as a natural probiotic alternative to packaged drinks, and some millet-focused cafés now feature it seasonally.

4. Sol Kadhi (Fermented coconut and kokum drink – Maharashtra, Goa)

Sol Kadhi is a fermented drink from coastal Maharashtra and Goa, traditionally made from kokum rind and coconut milk. Naturally cooling and mildly probiotic, it is valued for aiding digestion, reducing acidity, and soothing the gut, especially in hot, humid climates.

Unlike alcoholic ferments such as handia, sol kadhi is non-intoxicating and gentle, making it suitable for all age groups. The kokum provides antioxidants and a pleasant tang, while coconut milk adds healthy fats and satiety. Once confined to coastal homes, sol kadhi is now finding wider acceptance as a traditional, gut-friendly alternative to modern probiotic drinks.

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5. Fermented millet gruels (South and Central India)

Various regions prepare fermented gruels using millets like jowar, bajra, and little millet. These were everyday foods for children, elders, and manual labourers.

Fermentation reduces anti-nutrients in millets, improves mineral absorption, and supports gut health. These gruels were often the first solid food for infants and a recovery food for the sick.

With India’s renewed push toward millets, these fermented preparations are slowly resurfacing in dietary guidelines, traditional food workshops, and home kitchens, though still largely absent from mainstream markets.

(Riya Singh is a Ranchi-based journalist who writes on environment, farming, sustainability, startups, & women empowerment).

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