5 fermented drinks that improve gastrointestinal health: Insights from an AIIMS doctor

Maintaining a healthy gut is key to overall well-being, and fermented drinks offer a natural way to support digestive health. These beverages are packed with probiotics, beneficial bacteria that help balance the gut microbiome, improve digestion, and strengthen the immune system. Regularly consuming fermented drinks can aid in nutrient absorption, reduce bloating, and promote a healthier digestive tract. From traditional options like lassi and kanji to globally popular choices like kombucha and kefir, each drink offers unique benefits. Including these in your daily routine can be a simple, effective step towards improving gastrointestinal function and supporting long-term wellness.Kombucha: The probiotic teaKombucha is a fizzy, tangy tea made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process produces beneficial probiotics, antioxidants, and vitamins that promote a healthy digestive system. Regular consumption of kombucha can aid digestion, improve energy levels, and support immune function. Its refreshing taste and natural carbonation make it a favourite for many seeking gut-friendly beverages.Kefir: The creamy fermented milk drinkKanji: The traditional indian fermented drinkKanji is a traditional Indian fermented beverage made by fermenting black carrots or beetroots with mustard seeds and water. It is packed with probiotics and antioxidants that aid in digestion and help detoxify the body. Kanji’s tangy, slightly spicy flavour is especially popular during colder months and is believed to have natural cooling properties that soothe the digestive tract.Lassi: The yogurt-based digestive aidLassi is a classic Indian drink prepared from yogurt, water, and spices. Available in sweet or salty versions, lassi often features ingredients like mango, rosewater, or cumin for added flavour. This drink is rich in probiotics and can help soothe acidity, improve digestion, and maintain gut health. Its creamy texture and refreshing taste make it a popular choice to complement meals or enjoy as a cooling beverage.Beet kvass: The earthy Eastern European tonicBeet kvass is a traditional fermented drink made by fermenting beets in a saltwater brine. It contains beneficial bacteria, vitamins, and minerals that support digestive and liver health. Beet kvass has a unique earthy flavour and can be consumed on its own or used as a base for soups and salad dressings. Regular intake can help improve digestion and detoxification.Also read | Top foods for skin cancer prevention backed by research