In today’s fast-paced life, stress, processed food, and erratic eating patterns have taken a toll on our digestive and immune systems. But India holds age-old secrets to restoring internal balance, and one of the most effective solutions comes in the form of fermented drinks.
These naturally brewed beverages are packed with probiotics, enzymes, and beneficial acids. They support gut health, reduce inflammation, and even strengthen your immune system. By introducing these traditional drinks into your diet, you can improve digestion, reduce bloating, and build stronger immunity, naturally.
Let’s dive into the top 5 Indian fermented drinks that you can easily include in your daily diet for a healthier gut and body.
1. Chaas (Spiced Buttermilk)
Chaas, or spiced buttermilk, is one of the oldest and most common probiotic drinks in Indian households. It is made by diluting curd (yogurt) with water and seasoning it with digestive spices like jeera (cumin), hing (asafoetida), and curry leaves. This humble drink is not just refreshing but also has a wealth of health benefits.
How to Make Chaas:
- Whisk homemade curd with water until smooth.
- Add cumin powder, a pinch of hing, chopped mint leaves, and curry leaves.
- Optional: Add a dash of black salt for extra flavor.
Benefits:
- Reduces acidity and indigestion: The cooling properties of chaas help neutralize stomach acid and ease indigestion.
- Replenishes beneficial gut bacteria: Probiotics in the yogurt restore the balance of gut flora.
- Promotes hydration and electrolyte balance: This drink is packed with water and essential minerals, helping you stay hydrated and balanced.
Chaas is best consumed after meals to improve digestion and prevent the feeling of heaviness.
2. Kanji (Fermented Carrot Drink)
Kanji is a traditional drink that originates from North India, particularly during the winter months. It is made by fermenting carrots (or beetroots) with mustard seeds and salt. This drink has a bold, tangy flavor and is often enjoyed as a healthy, probiotic-rich beverage.
How to Make Kanji:
- Fill a jar with water and add black carrots or regular carrots, sliced into thin pieces.
- Add mustard seeds, salt, and a pinch of hing.
- Cover and let it ferment for 3–4 days in a cool, dark place. Once fermented, refrigerate it and enjoy.
Benefits:
- Improves gut flora diversity: The fermentation process enriches the gut with healthy bacteria.
- Acts as a natural detoxifier: The drink helps cleanse your digestive system by flushing out toxins.
- Rich in antioxidants and vitamin C: The carrots and mustard seeds provide antioxidants that combat free radicals and boost your immune system.
Enjoy a small glass of kanji daily, especially in the colder months, for a gut-friendly refreshment.
3. Lassi (Sweet or Spiced Yogurt Drink)
Lassi is one of India’s most beloved beverages, especially during the hot summer months. Made with yogurt, it comes in two main forms: sweet or spiced. Sweet lassi is made with sugar or jaggery, while spiced lassi includes spices like ginger, mint, and cumin for added digestive benefits.
How to Make Lassi:
- Blend homemade yogurt with cold water and your choice of sweetener (sugar, jaggery) or spices (ginger, cumin, mint).
- For sweet lassi, add a little saffron or cardamom for extra flavor.
- For spiced lassi, add freshly ground cumin and a pinch of black salt.
Benefits:
- Aids digestion and prevents constipation: The live cultures in yogurt help break down food, improving digestion.
- Calms the stomach lining: Lassi is soothing for the stomach and can help ease acidity.
- Balances gut bacteria: The probiotics in yogurt help in maintaining a balanced gut microbiome.
Lassi is an excellent drink to enjoy during meals or as a cooling post-meal treat, especially after consuming spicy food.
Explore how we integrate lassi and similar probiotic options into our Muscle Gain & Fat Loss Programs at Q-Slim Fitness Studio.
4. Rice Kanji (Pakhala / Pej / Ganji)
Rice kanji is a fermented rice water drink enjoyed across various regions of India, especially in Odisha, Bengal, and South India. It’s made by soaking cooked rice in water and allowing it to ferment overnight. Rice kanji is often served as a meal accompaniment and is considered beneficial for gut health.
How to Make Rice Kanji:
- Take leftover rice and soak it in water overnight.
- The next day, drink the fermented rice water as it is, or add a pinch of salt and a dash of black pepper for flavor.
Benefits:
- High in B vitamins and digestive enzymes: The fermentation process enriches the rice water with vitamins and enzymes that aid digestion.
- Rehydrates the body: Rice kanji is an excellent hydration source, especially during warmer months or after a bout of illness.
- Great for gut healing and post-illness recovery: The probiotic content supports gut healing and helps the body recover after illness.
Rice kanji is a great addition to your diet during gut inflammation, viral recovery, or even on detox days.
5. Sol Kadhi
Sol kadhi is a refreshing digestive drink made from kokum (a sour fruit from the Konkan coast) and coconut milk. It is a popular drink in the coastal regions of Maharashtra and Goa, known for its cooling properties and digestive benefits.
How to Make Sol Kadhi:
- Soak kokum in water for a few hours to extract the juice.
- Mix the kokum extract with coconut milk, and add black salt, cumin powder, and coriander leaves.
- Optionally, garnish with fresh mint leaves for an extra refreshing touch.
Benefits:
- Soothes the gut: Kokum has anti-inflammatory properties that help calm the digestive system.
- Helps in nutrient absorption: Coconut milk enhances nutrient absorption from the food you eat.
- Has anti-inflammatory and cooling properties: Sol kadhi is a perfect drink to consume after a spicy or heavy meal to reduce acidity and inflammation.
Enjoy sol kadhi chilled after a spicy meal for an instant digestive aid.
Why Add Indian Fermented Drinks to Your Daily Diet?
Indian fermented drinks offer a range of benefits for digestion and immunity. Here’s how they help:
| Reason | How These Drinks Help |
| Gut imbalance due to antibiotics | Restore beneficial bacteria naturally |
| Bloating, constipation, acidity | Soothe the digestive tract and reduce inflammation |
| Low immunity and frequent illness | Strengthen the gut barrier and support immune function |
| Fatigue and poor nutrient uptake | Enhance absorption and metabolic function |
These drinks work best when combined with a diet rich in fiber, whole grains, seasonal fruits, and home-cooked meals. If you’re unsure how to build a gut-boosting plan tailored to you, book a consultation with our experts today.
FAQs on Indian Fermented Drinks
1. Are fermented drinks safe for kids?
Yes, most naturally fermented drinks like chaas, rice kanji, and lassi are safe and even beneficial for children. Start with small portions and consult your pediatrician if your child has allergies or digestive issues.
2. Can I drink fermented drinks daily?
Absolutely! A glass a day of chaas, kanji, or rice water can improve digestion and strengthen your immune system over time.
3. Do these drinks help with weight loss?
Yes, fermented drinks improve gut health, which supports fat metabolism, reduces bloating, and curbs sugar cravings. They’re a smart addition to a healthy Indian diet plan.
4. How long do these drinks stay fresh?
Store them in the fridge. Homemade chaas and lassi last 1–2 days, while kanji stays fresh for 4–5 days.
5. Can these drinks be consumed during a detox program?
Yes, drinks like rice kanji and sol kadhi are great for a detox. They help cleanse the digestive system while providing nourishment to support the body’s natural detox processes.
Final Thoughts
From chaas to kanji, traditional Indian fermented drinks have been quietly supporting our digestion and immunity for generations. These drinks are simple to make, easy to digest, and cost-effective — no fancy probiotics needed.
As gut health continues to play a central role in everything from energy to mental clarity and weight management, don’t underestimate the power of these humble drinks. Swap your store-bought juices or sodas for a glass of homemade lassi or kanji. It’s a small shift with big long-term benefits.
Explore more holistic solutions on our Home Page, and if you’re ready to personalize your gut-healing plan, connect with our expert team for guidance.
