10 Traditional Gut Health Indian Foods to Try

4. Achar (Traditional Indian Pickles) — Fermented Veggies with Bite

Achar—regional pickles made from mango, lime, carrots, or mixed vegetables—often uses lacto-fermentation or oil-based preservation, both rooted in long Indian traditions. When pickled through fermentation, these veggies can host beneficial bacteria and enzymes that support digestion and add appetite-stimulating tang to meals. The 2025 research on fermented Indian diets highlights pickles among fermented staples that influence gut bacterial communities. However, many commercial pickles are high in salt and oil, which changes the risk profile for daily use. To include achar sensibly, use it as a small condiment with rice or roti rather than a main ingredient. Sourcing matters: artisanal, small-batch fermented pickles from trusted makers tend to preserve live cultures better than heavily pasteurized mass-market jars. If making achar at home, keep hygiene high and follow tested recipes to avoid spoilage. For those with high blood pressure, limit portion size or opt for low-sodium homemade versions to get flavor without excess salt.