Prebitotics and probiotics - Vital for gut health

Ancient Indian wisdom knew it, modern science proves it, a Healthy Gut is a Healthy You! Think creamy dahi (probiotic power) and humble bananas (prebiotic fuel). These traditional treasures feed your "good" gut bacteria, creating a thriving inner ecosystem.  This balanced microbiome isn't just about digestion anymore –This expanding field continues to reveal the intricate connections between gut flora and overall health, offering promising avenues for future therapies. 

• Improved bone health (enhanced mineral absorption)

• Better blood sugar control (improved insulin sensitivity)

• Reduced inflammation

• Enhanced immune function

• Potential mental health benefits (gut-brain axis)

• Cholesterol management

• Appetite regulation

• Better skin health

The Indian diet features a plethora of fermented foods as probiotic sources, and legumes/bananas as prebiotics. These traditional foods naturally support gut health.  Let’s explore more about prebiotics and probiotics and try to include them to secure long term health.

PREBIOTICS : COMMON INDIAN SOURCES OF PREBIOTICS

• Fruits: Unripe bananas, apples, guava, custard apples.

• Vegetables: Onions, garlic, leeks, green peas, carrots, ginger, beetroot, yam, sweet potato.   

• Legumes: Lentils, chickpeas.   

• Whole Grains: Wheat, barley, oats, brown rice, jowar (sorghum).

• Other: Chicory root (though not traditionally common, it's a potent source), sugarcane juice, honey. Cooked and cooled rice, potato etc is resistant to digestion and may act as prebiotic as well.

PROBIOTICS : TRADITIONAL INDIAN FOODS RICH IN NATURAL PROBIOTICS

South India:

• Idli/Dosa: Fermented rice-urad dal batter (light, digestible, nutritious).

• Appam (Kerala): Fermented rice-coconut milk pancakes.

• Paniyaram: Spiced dumplings from leftover idli/dosa batter.

• Thayir (Homemade curd) & Thayir Sadam (Curd Rice): Rice with probiotic-rich curd.

• Kanji: Fermented rice water porridge (spiced).

• Ambali (Karnataka): Fermented millet porridge.

West India:

• Dhokla (Gujarat): Fermented chickpea-rice cake (light, spongy).

• Khandvi (Gujarat): Fermented gram flour-buttermilk rolls.

• Shrikhand (Maharashtra/Gujarat): Strained yogurt dessert (sweet, flavored).

• Goan Pickles: Fermented fish/vegetables.

• Sol Kadhi (Maharashtra/Goa): Kokum-coconut milk drink (fermented elements).

East India:

• Panta Bhat/Poita Bhat/Pani bhat/Pakhala Bhat: Overnight fermented rice.

• Enduri Pitha (Odisha): Fermented rice-black gram cake (steamed in turmeric leaves).

• Khorisa (Assam): Fermented bamboo shoots (tangy).

• Handia: Fermented rice beer.

• Chak Hao Kheer (Manipur): Black rice pudding (minor fermentation).

North India: 

• Curd (Dahi) – Cooling, gut-friendly homemade curd

• Buttermilk (Chaas) – Spiced, probiotic-rich drink

• Lassi – Sweet or salty 

• Paneer – Fresh, soft fermented cheese

• Pickles (Achaar) – Naturally fermented vegetables

• Kaanji – Fermented carrot drink

North East India:

• Hawaijar (Manipur): Fermented soybeans (strong flavor).

• Axone/Akhuni (Nagaland): Pungent fermented soybeans (flavoring).

• Anishi (Nagaland): Fermented, smoked taro leaves.

• Tungrymbai (Meghalaya): Fermented soybeans.

• Sinki (Sikkim): Dried fermented radish taproots.

• Gundruk (Sikkim/Nepal): Fermented leafy greens.

• Ekung (Arunachal Pradesh): Fermented bamboo shoots.

• Ngari (Manipur): Fermented dry fish (flavoring).

This is not an exhaustive list, and many smaller regions and communities have their own unique fermented specialties. 

HOW TO CONSUME PREBIOTICS AND PROBIOTICS?

There isn't a strict rule, but consistency is key for both prebiotics and probiotics.  Some suggest taking probiotics on an empty stomach or with a meal, while prebiotics can generally be taken anytime. Including them regularly can help manage or prevent issues like bloating, gas, and irregular bowel movements, fostering a healthier and more balanced digestive system

Another simple way is to add sachet of Actifiber Natural Gut Strength, to your daily diet. It is 100% Nature sourced, Clinically proven & Nutritionist Recommended gut health supplement. Actifiber Natural Gut Strength with Synbiotic Advantage is the perfect blend of a prebiotic & probiotic. It helps increase the “good bacteria” and reduce “bad bacteria” to restore the healthy balance of your gut naturally, thus reducing recurrent digestive issues and improving your overall health.

Just Add One-sachet-a-day of ActiFiber to any food or drink, like your morning coffee or tea, or a glass of water, every day. It dissolves easily, has no aftertaste or odour, thus fits into your daily diet effortlessly. It is also certified safe for everyday consumption and Recommended by Nutritionists.

Click the links to learn more about ways to improve your Gut health

• The Fiery Truth - How Excessively Hot & Spicy Food Affects Your Gut Health

• 7 signs of an Unhealthy Gut and ways to improve it

• Antibiotics: Friend or Foe to Your Gut Health

• Tired of Common Digestive Problems - Constipation, Bloating, Gas, Stomach upsets & Indigestion, etc.
• 5 Causes & solution for Frequent Bloating & Gas