Indian Probiotics? Well, say the word ‘germs’ or ‘bacteria’ and people are likely to think ‘disease’. But scientific research has in recent years established that there are good bacteria, too, and that they are essential for the efficient functioning of our body. Known as probiotics, which means ‘for life’, these microorganisms are widely prevalent in our stomachs and aid in digestion, boost immunity and prevent countless conditions ranging from allergies to autism. Unfortunately these useful fellows are often destroyed because of illnesses, frequent intake of antibiotic drugs, alcohol consumption and even stress.

The good news is that we can replenish them by consuming foods with probiotics such as lactobacilli species and bifidobacteria. Experts say a healthy adult can consume food containing around two million gut-friendly organisms daily. But you don’t need to go for factory-made yoghurts and shakes that are being marketed aggressively and sold at steep rates. These traditional Indian foods will give you your bacteria-fix, naturally.


Enjoy a bowl of the good old dahi or drink chaas/ lassi with your meals. Prepared by mixing starter cultures containing strains of lactobacillus in milk, curd contains live active cultures that are extremely beneficial for one’s digestive system. But experts say it is best to stick to the homemade version and let it ferment for a full 24 hours so that majority of the lactose (milk sugar) is used up and the strength of the probiotic culture has been established. Commercial versions are often made using chemical agents and not fermented long enough.

Idlis and dosa

These South Indian staples are prepared by fermenting rice and urad daal, which makes them a rich source of live cultures of good bacteria. Plus, they are low in calories too.


This traditional Punjabi drink made with black carrots, mustard seeds, sea salt and water is left to ferment for up to a week leading to the growth of bacteria. But drink in moderation to avoid excess salt intake.


Most people avoid pickle considering it a big bad lump of oil and salt. But the process of making this tasty concoction — vegetables and fruits mixed with sugar, salt, herbs and oil are allowed to ferment under the sun – favours the growth of good bacteria. Store-bought pickles often lack the natural enzymes so relish the one your granny makes.


Learn the art of dhokla making from a Gujarati friend. The dish is made using a batter of fermented besan (gram flour), daal or rice. Plus, the recipes use curd which adds an additional shot of probiotics.

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Written by Team HealthifyMe

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  1. Hi,I read your blogs named “Traditional Indian probiotics that are good for you – HealthifyMe Blog” regularly.Your humoristic style is witty, keep doing what you’re doing!

    • Hi Allen,

      Dosa is not a rich source of probiotics. If you are looking for foods rich in probiotics you can go in for yogurt or fermented pickles. However, on exposure to heat, the micro organisms will get killed.