Ayurveda does not specifically mention “probiotics” as in modern science, but it focuses on promoting a healthy digestive environment. This is achieved by nourishing beneficial gut bacteria, balancing digestive enzymes, and ensuring smooth digestion. Fermented foods have an important place in our daily meals and seasonal recipes in India. These are rich sources of beneficial bacteria that support gut health, enhance digestion, and promote the body’s ability to assimilate nutrients. In Ayurveda, probiotics support the body’s Agni (digestive fire), balance the doshas, and help in eliminating Ama(toxins).
Here are some popular fermented foods from India that promote gut health:
1.Buttermilk (chaach): Considered a digestive aid, buttermilk is made by churning yogurt with water. It is rich in probiotics, helps balance Vata and Kapha doshas, and promotes healthy digestion.Drink it post-lunch, seasoned with cumin, salt, and ginger, to stimulate digestion and support gut health.
2.Yogurt (Dahi): Yogurt is a widely consumed probiotic food in India. It helps nourish MamsaDhatu (muscle tissue) and supports healthy digestion, particularly when fresh and not too sour.Best consumed in small quantities during the day with meals. In Ayurveda, it is recommended to avoid yogurt at night and with certain combinations like milk.
3.Lassi: Lassi is a fermented yogurt drink that cools the digestive system and promotes a balanced gut microbiome. Sweet lassi pacifies Pitta, while salted lassi balances Vata and Kapha.Drink it after meals to aid digestion, especially in hot weather. It can be flavored with spices like cardamom or cumin for added digestive benefits.
4.Idli and Dosa: These popular South Indian foods are made by fermenting rice and urad dal batter. The fermentation process enhances the digestibility of grains, and pulses, and introduces beneficial bacteria. Eaten for breakfast, idli and dosa are light, easily digestible, and help maintain a balanced gut. Pair with chutneys and sambar to enhance digestion.
5. Kanji: Kanji is a fermented drink traditionally made with rice or black carrots. It is rich in probiotics and supports gut health, detoxification, and digestion.Drink a glass of kanji during the day, especially in colder months, to boost digestion and balance gut flora.
6. Pickles (Achar): Traditional Indian pickles made with vegetables, salt, and spices (like mango, lemon, or amla) undergo natural fermentation, developing probiotic qualities. They stimulate Agni and improve digestion.Consume in small quantities with meals to stimulate digestive juices. Avoid overly spicy or salty pickles if Pitta dosha is aggravated.
7. Dhokla: A fermented dish made from rice and chickpea flour, dhokla is steamed, making it light and easy to digest. It supports gut health due to the presence of natural probiotics. Enjoy as a snack or breakfast with a side of green chutney to boost digestive enzymes.
8. Panta Bhat (Fermented Rice): Panta Bhat is a traditional dish from Eastern India, where cooked rice is soaked overnight and consumed the next day. This fermentation adds probiotics, making it good for digestion and gut health.Eat it in the morning with a dash of mustard oil, green chilies, and salt.
9. Gundruk (Fermented Leafy Vegetables): Gundruk is a fermented leafy green popular in Northeastern India and Nepal. It helps improve gut health by providing beneficial bacteria and enhancing digestion. Add it to soups or eat it as a side dish to stimulate digestion and maintain gut health.
Apart from foods, there is a branch of Ayurvedic pharmaceutics that deals with the preparation of fermented formulations known as Sandhana Kalpana. It is an ancient Ayurvedic process of fermentation, used to prepare various medicinal and health-promoting formulations. In Sandhana Kalpana, herbs are fermented in a liquid medium (such as water, honey, or sugarcane juice) along with yeast, naturally occurring in herbs or added externally.
The process produces probiotic-like substances, which are beneficial for gut health. Popular Sandhana Kalpana products include Arishtas and Asavas(herbal wines and tonics), which are fermented liquids rich in naturally occurring probiotics, enzymes, and bioactive compounds.
Weight gain through gut health
When it comes to weight gain, probiotics play an important role in improving gut health. Better gut health means improved assimilation of nutrients, better detoxification, and overall, healthy digestion.
Let us see how probiotics support weight gain through improved gut health :
Strengthening Agni (Digestive Fire)
Probiotics, as understood in modern terms, support Jatharagni (digestive fire) by improving the efficiency of the gut microbiome. Strong Agni ensures that food is properly digested and transformed into Rasa Dhatu (the nutrient fluid), which is the foundation for building all other tissues, including Mamsa Dhatu (muscle tissue) and Meda Dhatu (fat tissue).
Probiotic-rich foods in Ayurveda, such as chaach (buttermilk) and kanji (fermented rice water), support Agni and enhance the digestion of nutrients needed for tissue building.
Enhancing Nutrient Absorption
Probiotics help in creating an optimal gut environment where nutrients from food are better absorbed. Ayurveda stresses that proper assimilation of nutrients is essential for nourishing all the body’s tissues, which supports healthy weight gain. This is particularly important for those with weakened digestion, where probiotics help break down food more effectively and optimize the absorption of nutrients to build strong tissues (dhatus).
Buttermilk and lassi, traditional Ayurvedic probiotic drinks, improve the efficiency of nutrient absorption, ensuring the body gains muscle and healthy fat.
Balancing Gut Flora (Microbiome)
According to Ayurveda, gut flora balance is akin to the harmony of the doshas. When gut bacteria are balanced, it leads to better digestion, reduced bloating, and increased metabolic efficiency, which aids in weight gain.
Fermented Ayurvedic preparations such as Arishtas and Asavas (herbal fermented tonics) produced through Sandhana Kalpana are rich in natural probiotics and support gut flora balance, promoting weight gain by improving digestion.
Detoxification and Removing Ama (Toxins)
Poor digestion leads to the accumulation of Ama (toxins), which blocks the absorption of nutrients, hindering weight gain. Probiotics help clear Ama by boosting digestion and promoting regular bowel movements, thus aiding the body in proper nutrient uptake.
Triphala, a classical Ayurvedic formulation, helps regulate digestion and eliminates toxins, indirectly supporting weight gain by clearing digestive blockages.
Boosting Immunity and Ojas
In Ayurveda, a strong digestive system is directly linked to ojas, which is the essence of vitality and immunity. By promoting a healthy gut environment through probiotics, the body can produce high-quality ojas, leading to improved immunity and overall well-being.
Probiotics indirectly strengthen the immune system by promoting a healthy gut microbiome, which plays a crucial role in regulating immune responses.