Introduction
Today, every third person struggling with bloating, acidity, or constipation and many of them think that it’s just because of something they ate, or that it’s “normal. But friends, the reality is these are signals from your gut that there is something wrong with your digestive system and it needs your attention and care.
In Naturopathy, we believe that nearly 80% of health issues root cause is poor digestion. Because friends, if your digestion is weak, it affects everything, your mind, energy, skin, mood and your mental health. No matter how clean you eat and healthy you live.
In this post I will tell you how you can take care of your gut without medication and this we can do with fermented drinks.
Yes, friends, fermented drinks are not only improving digestive health but also improve your gut microbiome. So, let’s know why fermented drinks are so important and you should include in your daily routine.
Why Fermented Drinks Are So Important for your Gut Health?
Friends, what’s coming in your mind when you are thinking about fermented drinks? Kanji, Kombucha, Buttermilk or Coconut Water Kefir. All these drinks are fully loaded with good bacteria. Fermentation is a natural process where good bacteria – also known as Probiotics, they develop and multiply. These probiotics play a key role in maintaining a healthy gut environment.
Benefits of Fermented Drinks
- Improves your gut microbiome naturally.
- Eases digestion and reduces problems like bloating, acidity, and constipation.
- Strengthens immunity by improving gut health.
- Boosts energy and it also improves your skin health.
Now, let’s take a look what fermented drinks you can make at home and what is the correct time and dosage.
Ragi Kanji
It is a traditional South Indian fermented drink known for its powerful gut-healing properties.
How to Use
Mix ragi flour with water and a small spoon of curd. Let it ferment overnight and drink half a glass mid-morning or before lunch.
Why It Works
Ragi is rich in calcium, iron, and fiber, and the fermentation process increases its probiotic content and make it excellent for digestion and gut strength.
Kanji (Black Carrot Mustard Water)
Black Carrot & Mustard Kanji is one of the oldest and most effective traditional fermented drink from North India.
How to Use
You can make it with black carrots, mustard seeds powder, and water. Ferment for 2–3 days and drink half a glass before lunch. You can also add beetroot in this, for more depth in flavour and colour.
Why It Works
Kanji is naturally rich in probiotics and also contains high fibre. After fermentation mustard gives a tangy taste and it also reduces stomach worms. This drink boost gut-friendly bacteria, speed up digestion, and help reduce acidity.
Buttermilk (Chaas)
This is the most common and almost drink in every home, buttermilk is perhaps the easiest fermented drink to include in your routine.
How to Use
Blend curd with water, add a pinch of roasted cumin and salt, and drink it after lunch or mid-day.
Why It Works
Buttermilk contains lactic acid bacteria that detoxify the gut, balance healthy microbes, and support smooth digestion — especially in summer.
Kombucha
Kombucha may sound like a trendy drink, but it’s actually an ancient wellness tonic.
How to Use
It’s made by fermenting green tea with a SCOBY culture (symbiotic culture of bacteria and yeast). Consume half a glass, 3–4 times a week, preferably on an empty stomach in the morning.
Why It Works
Kombucha is rich in probiotics, antioxidants, and digestive enzymes that helps to detoxify your gut, reduce bloating, and improve metabolism naturally.
Idli/Dosa Batter Water
It is a traditional drink from South Indian kitchens, this fermented liquid is not so popular and frequently used, but it is highly beneficial for gut health.
How to Use
When you ferment idli or dosa batter, the water that separates on top of the batter, sperate that water in a glass and dilute it slightly and consume it before breakfast.
Why It Works
This water contains lactic acid bacteria and probiotics that develop naturally during fermentation of idli dosa batter, this water helps to support digestion and healthy gut flora.
Coconut Water Kefir
Coconut Water Kefir is a modern twist drink but with traditional benefits, it is a refreshing and best option for gut health.
How to Use
Take fresh coconut water and ferment with kefir grains for 24–48 hours. Drink half a glass of this water, 2–3 times a week, in the mid-morning or early evening.
Why It Works
This water combines hydration with probiotics, making it perfect for gut repair, better digestion, and glowing skin.
My Naturopathy Advice
Here are some important tips to make the most of these fermented drinks safely and effectively:
- You can start with one drink per day — don’t mix different fermented drinks together.
- If you have a sensitive gut, start with milder options like buttermilk or ragi kanji.
- Homemade fermented drinks are always safer and fresher.
- Please be consistent for at least 15-20 days, take 3–4 times a week.
- Avoid over-fermentation, as it can increase acidity.
Conclusion
Your gut is the main center of your overall health. Because if it’s happy and balanced, you feel energetic, your digestion improves, immunity strengthens, and even your mood and skin glow.
So, start with any one of these 6 fermented drinks today — and give your gut the love and support it truly deserves.
Frequently Asked Questions
Can I drink fermented drinks every day?
Yes, it is safe to drink fermented drinks daily, but you should try only one drink at a time and follow the suggested dose.
Which fermented drink is best for acidity?
Buttermilk (chaas) is the best option, It cools the stomach, reduces acid reflux, and helps balance gut bacteria naturally.
Can fermented drinks cause bloating?
Yes, sometimes it causes but it usually means that your gut is adjusting to the probiotics. So, start with small or suggested dose, timings are also important. Once you gut adjust with that then gradually increase the dose.
What is the best time to drink fermented beverages?
The best times are mid-morning, before lunch, or after lunch. You should avoid taking them late at night, as fermentation can sometimes create mild gas or acidity during sleep.
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