Nurture Your Gut Health:
Prebiotic and Probiotic Drinks
The gut, often referred to as the “second brain,” plays a crucial role in overall health. Prebiotics and probiotics are two key components that contribute to the well-being of your gut micro biome. While they sound similar, they have distinct roles and work in harmony to create a thriving environment for beneficial bacteria. Probiotics are necessary medications after you have been on high medicine dose or were on antibiotics or having bad gut or any stomach related issue. Somewhere we know that these probiotics are made of synthetic product and are not the naturally grown good bacteria. In our environment we have all kinds of bacteria which we can use for fermentation process and make our own good bacteria or say homemade probiotic. It has not adverse effects. So, here we will be making probiotic drinks at home with very easy and no rocket science steps. These drinks are very effective and building up your gut and developing flora of good bacteria.
What are Probiotics?
Probiotics are the good live bacteria that are present in our intestine helps to digest our food. Sometimes certain medications destroys the whole culture of good bacteria and this makes our immune system weak. Probiotics helps in restoring the flora of the intestine. We need good bacteria not only for digestion but also for proper functioning of the brain, immune system and stress related problems. Probiotics supplements are present in the market for both adults and kids and can be taken when on antibiotics or other medications. Fermented foods are also good source of probiotics and are the natural way of consuming probiotic.
What are Prebiotics?
- unripe bananas,
- Resistant Starch
- Beans and pulses,
Indian Probiotic drinks
Kanji is a fermented drink and an Indian probiotic. It is very popular in Northern part of India. This homemade probiotic is rich in Vitamin C , Vitamin K, Potassium and Magnesium , it is very good for building healthy gut and also used for improving digestion.
It is being served during the festival seasons in India. Because when it is festival, having richest sumptuous food is totally unavoidable. Coupling the food with probiotic drink is any time the best option..
Traditionally, Kanji was prepared using black carrots, but back carrots are not easily available in different parts. The normal red/ orange carrots also have the same nutrient values, so we will be using the carrots along with beetroot for making this homemade probiotic.
Water – 3 liter
Carrot – 2 -3 piece
Beetroot – ½ piece
Cumin seeds/ Jeera – 1 tsp
Mustard Seeds/ Sarson Crushed – 3 spoon
Asafetida/ Hing – a Pinch
Black Salt plus normal Salt according to the taste
- Take a clean glass jar. Add boiled and cooled water to it.
- Peel the carrot and cut them in rectangular pieces. Do the same with beetroot and add to the above water in the jar.
- Now to this add asafetida, cumin seeds, crushed mustard seeds and salt.
- Mix it well with the clean spoon. Now cover the kanji mix with the muslin cloth and keep it in the sunlight for 2-3 days.
- Fermentation process requires sunlight, so if we keep it on the window slab where we are getting indirect sunlight that ways also it will work.
- Every day you have to mix the kanji water with the clean spoon.
- After 2-3 days strain the kanji water in the clean vessel and use it for 7-8 days (should be kept in the fridge). Carrot and beetroots can be consumed as a salad, as they also have that tangy taste of fermentation in it.
- Please note that the drink needs to be discarded, if you find that it has a foul smell.
2) Fermented Rice
Fermented rice/ Porridge Rice is another way of making homemade probiotic. It is also a traditional recipe and being called by different names in different parts of Indian. Shelen Sheeth in Konkani, Pazham Kanji in Malayalam , Panta Bhaat in Bengali, Basi Bhat in Bihar, Pakhala in Orissa, Ganji Annam in Telugu.
Fermented Rice is preferred when someone is having indigestion and have disturbed flora in the intestine. This rice is also rich in resistant starch and act as a food for our good bacteria present in out gut.
Porridge Rice can be prepared in sweet or in savory form, depending on your liking and taste. I will be sharing the savory method of preparing it.
Boiled Rice- 1 bowl
water – 2 to 3 bowl
curd – 1/2 bowl
mustard seeds – 1 tsp
curry leaves -5-6
Black salt according to taste.
- In a big glass mug or in handi, add boiled rice, water, mustard seeds and salt.
- Cover it with the loose lid to let the CO2 pass. After 2-3 days rice will be fermented properly.
- They can be consume with dal
- Else add the rice and water in mixer grinder churn it add curd later. Temper it with curry leaves and mustard seeds (rai) and enjoy this homemade probiotic.
3) Curd/ Yogurt
Curd is very well known probiotic and prescribed for those who are intolerant to milk, have IBS, indigestion, acid reflux, bloating or diarrhea.