10 Traditional Gut Health Indian Foods to Try

2. Dahi (Curd) — Everyday Probiotic Comfort

Dahi, or Indian curd, shows up at almost every meal in many households because it soothes the stomach and pairs well with spices. When made at home from starter culture and whole milk, dahi carries beneficial bacteria strains that support digestion and nutrient absorption. Clinical studies on yogurt and fermented dairy suggest regular consumption can help with lactose tolerance and reduce episodes of diarrhea in certain populations. Traditionally, a spoonful of curd after a heavy meal or as part of a cooling raita balances heat and aids digestion. For convenience, choose plain, live-culture yogurt at the grocery store—look for active cultures on the label. Avoid flavored varieties with added sugars, which can undercut gut benefits. In your tiffin or fridge, a small bowl of dahi with a pinch of cumin or chopped cucumber is a quick digestive aid. If you follow a dairy-free diet, cultured plant-based yogurts with live cultures are a reasonable alternative, but check strain listings and sugar content before relying on them for probiotic benefits.