7 Must-Have Fermented Foods to Maintain a Healthy Gut in Summer

The summer season often leads to dehydration and an excessive nutrient loss and may trigger digestive issues, which eventually take a toll on gut health. While dehydration leads to loss of appetite, there are certain foods that can naturally improve gut health by inducing healthy probiotics that not only help in improving the gut environment but also help in calming the body heat by nurturing the gut flora.

Curd
Curd is a summer staple in most Indian homes. Rich in probiotics like Lactobacillus and Bifidobacteria, it helps cool the body, ease digestion, and strengthen the gut. Opt for homemade or fresh plain curd without added sugar for maximum benefits. A simple bowl of curd rice, chaas, or a fruit yogurt parfait can be refreshing and nourishing.



Buttermilk
Light, hydrating, and packed with beneficial bacteria, chaas, also known as buttermilk, is a perfect drink for summers. It cools the system, aids digestion, and replenishes electrolytes lost due to sweating. Adding a pinch of roasted cumin powder and rock salt not only enhances taste but also boosts its digestive properties.



Kanji

Another desi way to fix gut health is by adding kanji to the daily diet. This traditional drink hails from North India and is made by fermenting a drink made from black carrots, mustard seeds, and water. It is naturally probiotic and helps improve gut flora. Slightly tangy and spicy, kanji is perfect for detoxifying the system and keeping the body energized during hot days.



Pickled Vegetables

Summer is the ideal season for making and enjoying homemade pickles. Fermented pickles, especially the traditional ones made without vinegar (like lemon, mango, or green chili achar), are rich in probiotics. Just a small portion on the side of your meal can enhance your digestion and add a flavorful punch.



Kombucha

Kombucha, a fizzy, fermented tea, is rapidly gaining popularity for its gut-healing benefits. It's light, slightly tart, and full of probiotics, antioxidants, and enzymes. A chilled glass of kombucha can be a refreshing alternative to sugary sodas during summer, keeping your gut bacteria happy and balanced.



Idli and Dosa Batter

Traditional South Indian foods like idli and dosa are made from naturally fermented rice and urad dal batter. These common foods are made by the fermentation process, which makes the nutrients more bioavailable and supports a healthy gut. In fact, eating fresh, homemade idlis or dosas is a gentle, comforting way to introduce probiotics into the diet during summers.



Sauerkraut and Kimchi

Both sauerkraut (fermented cabbage) and kimchi (spicy fermented vegetables) are excellent additions to your summer meals. Rich in fiber and probiotics, they can be easily added into salads or wraps or eaten as a side to spice up a plain meal and support digestive health.