Long before the wellness industry discovered kombucha and kefir, Indian households were fermenting, culturing, and brewing drinks that quietly took care of gut health for generations. From the sour tang of kanji to the cooling depth of chaas, traditional Indian beverages are rich in prebiotics, probiotics, and bioactive compounds that modern science is only now beginning to fully understand and validate. The gut microbiome — the vast community of bacteria living in your digestive tract — thrives on exactly the kinds of fermented, fibre-rich, and spiced drinks that Indian culinary tradition has been producing for centuries. Here are five of the best.
1. Kanji — The Forgotten Fermented Tonic
The most underrated gut health drink in the Indian pantry
Kanji is a naturally fermented drink made from black carrots, mustard seeds, and water — left to ferment at room temperature for two to three days until it turns pleasantly sour and deeply complex in flavour. Originating from North India, it is traditionally made during winter and the Holi season when black carrots are at their peak, though it can be made with regular purple or red carrots year-round.
What makes kanji exceptional for gut health is its double action. The fermentation process generates naturally occurring Lactobacillus bacteria — the same probiotic strain found in expensive supplements — while the black carrots provide inulin, a powerful prebiotic fibre that feeds the beneficial bacteria already living in your gut. Mustard seeds add glucosinolates, which have anti-inflammatory properties in the digestive tract.
To make it, simply combine sliced carrots, mustard powder, salt, and water in a glass jar, cover loosely, and leave in a warm spot for 48–72 hours. The result is a tangy, slightly pungent, ruby-coloured drink that is absolutely unlike anything else — an acquired taste that converts almost everyone who gives it a real chance.
2. Chaas (Spiced Buttermilk) — The Daily Gut Tonic
India’s original probiotic drink, hiding in plain sight
Chaas — thin, spiced buttermilk made by diluting curd with water and seasoning it with roasted cumin, black salt, green chilli, and fresh coriander — has been consumed after meals across India for thousands of years. It is so deeply embedded in Indian food culture that its gut health benefits were never marketed; they were simply lived.
The base of chaas is cultured yogurt, which is rich in live Lactobacillus and Bifidobacterium cultures. These are true probiotics — live microorganisms that survive digestion and actively colonise the gut, improving digestion, reducing bloating, and strengthening the gut lining. Diluting the curd with water makes it easier to digest than plain yogurt, and the spices amplify its benefits: roasted cumin is a clinically recognised digestive aid that reduces gas and supports enzyme activity, while black salt helps balance stomach acidity.
A tall glass of chaas after a heavy Indian meal is not just tradition — it is functional nutrition that works. Make it fresh daily, season generously, and drink it at room temperature for maximum probiotic benefit.
3. Ambil — Odisha’s Fermented Ragi Drink
A prebiotic powerhouse from Eastern India
Ambil is a traditional fermented drink from Odisha and parts of Eastern India made from ragi (finger millet) flour that is cooked into a thin, porridge-like consistency and left to ferment overnight or for 24 hours. It is consumed as a cooling morning drink, particularly in summer, and is especially popular among farming communities for its extraordinary sustaining energy.
The nutritional profile of ambil is remarkable. Ragi is one of the richest plant sources of calcium and iron, and the fermentation process dramatically improves the bioavailability of these minerals by reducing phytic acid — an anti-nutrient that blocks mineral absorption. Fermented ragi also produces short-chain fatty acids during its preparation, which directly feed the cells lining the colon and support a healthy gut barrier.
Ambil has a naturally sour, earthy taste that takes some getting used to, but mixed with a pinch of salt and a squeeze of lemon it becomes genuinely refreshing. It is one of the most nutritionally dense traditional drinks in all of Indian cuisine and deeply deserving of rediscovery.
4. Aam Panna — The Prebiotic Summer Cooler
More than just a mango drink
Aam panna, made from raw green mangoes roasted or boiled and blended with mint, cumin, black salt, and sugar or jaggery, is one of the most beloved summer drinks in India — and it turns out to be an impressive prebiotic too. Raw mangoes are rich in pectin, a soluble fibre that acts as a prebiotic by selectively feeding Bifidobacterium and Lactobacillus strains in the gut. Pectin also helps regulate bowel movements and reduces gut inflammation.
The addition of cumin makes aam panna more than just a fruity cooler. Cumin contains thymol and other volatile oils that stimulate the secretion of digestive enzymes in the pancreas, improving the breakdown and absorption of nutrients. Black salt adds sulphur compounds that support liver detoxification and gut motility.
Roasting the raw mango directly over a flame before blending — the traditional method — adds a subtle smokiness that elevates the flavour dramatically. Aam panna is proof that a drink can be intensely pleasurable and genuinely good for your gut at the same time.
5. Beetroot Kvass-Style Kanji — Modern Gut Health Drink with Indian Roots
The new-age ferment that bridges tradition and trend
While not as ancient as the others on this list, a beetroot-based fermented drink prepared in the style of Indian kanji has become increasingly popular among gut health enthusiasts who want the benefits of fermentation without the intensity of black carrot kanji. Combine sliced raw beetroot, a teaspoon of mustard powder, rock salt, and water in a large glass jar and ferment for 48–72 hours at room temperature.
Beetroot is exceptionally rich in betalains — powerful antioxidants with anti-inflammatory properties — and in inulin, the same prebiotic fibre found in black carrots. The fermentation process produces organic acids and live cultures that support a diverse gut microbiome. Beetroot’s naturally high nitrate content also supports blood flow and gut motility, helping food move through the digestive tract more efficiently.
The resulting drink is a stunning deep crimson, gently sour, and earthy-sweet. It is far more approachable in flavour than traditional kanji and makes an excellent introduction to fermented Indian drinks for those new to the concept.
The Bigger Picture
What unites all five of these drinks is a deep alignment between flavour and function — something Indian culinary tradition understood intuitively long before the language of gut microbiomes and prebiotic fibres existed. These drinks were not made because ancient Indians read nutrition studies. They were made because generations of lived experience showed that fermented, spiced, and cultured beverages made people feel better, digest better, and stay well through seasons of heat, cold, and illness.
Modern gut health science has simply caught up with what a glass of chaas after lunch or a jar of kanji on the windowsill already knew. Start with one, drink it daily for two weeks, and notice the difference.
