How India’s fermented drinks are fuelling a gut-health revival

From black carrot kanji to spiced chaas, traditional Indian fermented drinks are being rediscovered for gut health, immunity, and seasonal eating (Image: Pinterest)

• Fermented drinks like kanji and chaas are popular for gut health benefits.
• Indian kitchens use fermentation for preservation, digestion, and balance.
• Menus now offer modern twists on traditional fermented drinks like beetroot kanji.

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From black carrot kanji to spiced chaas, these beverages are being rediscovered for their flavour, function, and deep connection to seasonal eating. The renewed interest in fermented foods comes from a deeper shift toward seasonal, functional eating.

Fermentation is not a trend in Indian kitchens; it has always been a method of preservation, digestion, and balance. Naturally fermented foods support gut health by building healthy bacteria, which in turn influences immunity and overall wellbeing. Drinks like kanji are especially relevant in winter, when the body benefits from warmth and gentle detoxification.

Also Read: 10 forgotten winter classic dishes you must try in India, from Lehsun Ki Kheer to Hokh Syun, more

Detox with taste

India’s culinary landscape offers a rich variety of naturally fermented beverages. Black carrot kanji, with its deep colour and earthy tang, is a winter staple in North India. Chaas (spiced buttermilk) and lassi remain timeless, offering hydration and digestive comfort. Jal jeera, when allowed to ferment naturally, develops complexity while aiding digestion. In eastern India, fermented rice water (panta bhaat) is valued for its cooling and probiotic qualities. The south offers beverages like kambu kanji (fermented pearl millet drink), ragi ambli, and neer mor.

These drinks are now appearing on modern menus with contemporary twists: beetroot kanji, turmeric-infused chaas, artisanal lassi flavours, and café-style fermented coolers.

Start Small, Stay Consistent

For beginners, fermented foods should feel familiar. Curd, buttermilk, idli batter, and lightly fermented vegetables are good starting points. In winters, Indian fermented drinks like black carrot kanji work well because they support digestion and seasonal metabolism, believes Chef Harpal Singh Sokhi, chefpreneur and mentor at Karigari. He says, “The key is moderation and patience — small servings, consumed during the day, allow the gut to adapt. One common misconception is that fermented foods are aggressive or difficult to digest. When fermentation is done correctly, it actually makes food gentler and more nourishing. Fermented drinks depend on temperature, produce quality, and time. Kanji, for example, needs around seven days to ferment properly, and extreme heat can affect stability and flavour. Hygiene, storage, and transport also matter, especially with naturally fermented beverages that continue to release gas.”

Also Read: 10 classic Gujarati sweets you must try at least once

Rise in popularity

Restaurants and hospitality brands are also responding to this shift. Fermented foods and drinks are seeing renewed interest as diners increasingly look at food for how it supports digestion, immunity and overall wellbeing, not just flavour, highlights Amit Bagga, Co-Founder at Daryaganj Hospitality. He says, “There is a growing understanding of gut health and the role fermented foods play in maintaining balance within the body. For beginners, I usually suggest starting small i.e. a glass of chaas or lassi with lunch, or a spoon of curd with dinner, so the body can adjust and you can enjoy the flavours naturally. One of the biggest misconceptions around fermented foods is that they are only for those with digestive issues or that they’re sour and hard to enjoy. In reality, fermentation is a way to enhance flavour, nutrition, and gut health for everyone.”