There are millions of bacteria, called microflora found in our gut and they have multiple benefits for the digestive and immune system. If the immune system is healthy, the gut will also be healthy as 70-80 per cent of the immune system is located there. Gut health is linked with different medical conditions. When your gut is not healthy, it may affect your mental health, weight and diarrhoea, bloating, gas, acidity and constipation; which is why it is important to keep you gut healthy and happy. These good bacteria helps in processing the food you eat, helps in digestion, produce disease fighting antibodies and are responsible for producing nutrients and vitamins. Start by eating foods that can repair and strengthen your gut lining. Also load up on sources of pre- and probiotics so you have plenty of the good bacteria. Some Indian food which contain probiotics
Idli and Dosa: Dosa is a fermented pancake. It’s generally prepared from a combination of rice batter and black lentils, which makes it easy to assimilate and digest. Idli, dosa and other such food items are prepared by fermenting rice and lentils.
Pickles: Fermented pickles act like probiotics, protecting the body's microbiome and supporting the growth of healthful bacteria in the gut.
Dhokla: Dhokla, a popular Gujarati dish too is made by fermenting gram flour. During fermentation, lactic acid bacteria contribute to sour taste due to increase in the acidity of the product and improve the flavor
Curd: Curd is beneficial for our digestive system. It contains lactobacillus bacteria that lubricates the intestines, breakdowns the food, absorbs the nutrients and helps in smooth digestion. In addition, also helps the stomach to get rid of acids that cause indigestion and heartburn. It is rich in Vitamin D and Lactic Acid. Traditionally, dahi is obtained from boiled cow or buffalo milk and soured using lactic cultures as Lactococcus lactis spp. lactis, Lactococcus lactis spp. cremoris, and L. diacetylactis it used separately or in combination.
Lassi (buttermilk) : Lassi is a traditional fermented milk beverage consumed in summer season for refreshment and is prepared from dahi. Traditional buttermilk rich is in probiotics, which not only helps to strengthen the immune system by replenishing natural bacterial flora of intestine, but also break down lactose into lactic acid, thereby making digestion easier.
Indian Cheese (Paneer): Indian cheese, or paneer, is a rich source of probiotics. . This is an excellent source of protein which does not contain a higher volume of fat. The magnesium present in paneer can also prevent constipation. Magnesium has a laxative effect.
Vada: These both are cereal legume based breakfast or snack food in India. Microorganisms required for the fermentation of both the products predominantly are Pediococcus, Streptococcus, Leuconostoc
Source: ndtv.com, billioncheers.com, Sathe et al 2016, 10.18805/ajdfr.v35i1.9244