Delicious Fermented Foods That Boost Gut Health Instantly

39. Kaanji: India’s Fermented Beetroot Elixir

Kaanji is a vibrant North Indian drink made by fermenting black carrots or beets with mustard seeds, water, and salt in sunlight. This naturally fizzy, tangy beverage is brimming with lactic acid bacteria and digestive enzymes. Kaanji supports the gut by promoting healthy bowel movements, improving microbial diversity, and reducing bloating. Rich in antioxidants and anthocyanins from the beets, it’s also an excellent anti-inflammatory tonic. Best enjoyed during late winter or early spring, it’s not only a cultural staple but also a refreshing, low-calorie, probiotic-rich alternative to sugary drinks—perfect for daily sipping or post-meal digestion support.

40. Fermented Bamboo Shoots (Soibum): Northeast India’s Wild Gut Booster

Soibum, a fermented bamboo shoot delicacy from Manipur and other Northeastern Indian regions, is intensely aromatic and incredibly beneficial for gut health. Bamboo shoots are rich in dietary fiber and phytosterols, and fermentation enhances their digestibility while introducing beneficial microbes. Traditionally fermented in earthenware or banana leaves, soibum is added to curries and stews, lending a bold umami punch and microbial magic. It supports microbial diversity, improves digestion, and may help regulate cholesterol levels. Though its flavor can be polarizing, for those seeking powerful, regional superfoods, fermented bamboo shoots are a rare and potent probiotic gem.