Kombucha to pickled cucumber: Probiotic-rich foods that deserve a spot on your plate

Time of India

28-04-2025

Summer calls for cool sips and
gut-friendly treats
— and fermented drinks are stealing the spotlight. Fizzy, tangy, and packed with probiotic goodness, these are sure to add a twist to your summer palate. From the zing of
kombucha
to the cool comfort of chaas, these not only refresh but also boost gut health. Here's how to eat and sip your way through the heat in style!
Kefir
What is it:
Kefir is a tangy, yoghurt-like fermented milk drink made with kefir grains that are packed with gut-friendly bacteria.
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Why it's a summer hero:
Creamy, fizzy, probiotic-rich — great after a heavy meal or when the heat's got you down.
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Cool ways to have it:
Dheeraj Mathur, cluster executive chef, Radisson Blu, Kaushambi, Delhi NCR, says, 'It can be consumed as smoothies, salad dressing, summer salads, popsicles and spreadable cheese.'
Kombucha
What is it:
Think of it as iced tea with an edge that brings tang and a slightly sweet finish to your glass.
Why it's a summer hero:
'It hits the soda craving without the guilt! Hydrating, gut-loving, and oh-so-cool,' says Ashlesha Joshi, senior nutritionist, Tone 30 Pilates.
Cool ways to have it:
Sip it chilled straight from the bottle or jazz it up with fresh fruit and herbs.
Chaas
What is it:
A timeless Indian favourite, chaas is made by blending curd with water and a dash of digestive spices — a humble hero in summer heat.
Why it's a summer hero:
Dr. Piyali Saha, senior mentor at Dr Batra's Healthcare, says, 'This drink serves as a natural health enhancer maintaining digestive comfort, hydration, and internal balance.'
Cool ways to have it:
'Flavour it with mint, ginger or green chilli. Use it in doughs, blend it into smoothies or popsicles, try turmeric lattes or chaas mocktails,' suggests Chef Jasjit Singh Keer, Oh! My Sauce.
Kanji
What is it:
A tangy, old-school cooler brewed with rice, ragi, lentils or black carrots — fermented calm in a cup.
Why it's a summer hero:
Anshul Singh, team leader, clinical nutrition and dietetics department, Artemis Hospitals, says, 'Easy to make and store, i
t cools, detoxes, and gives your gut a probiotic boost.'
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Cool ways to have it:
Dr Malini Saba, cookbook author and founder of the Saba Family Foundation, says, 'Spin it as a base for chilled summer soups, stir into cooked millet or broken wheat, or blend with herbs like mint, curry leaves, or ginger.'
Pickled Cucumber
What is it:
Cool, crunchy, and a little tangy — these bring a probiotic punch with every bite.
Why it's a summer hero:
Mugdha Pradhan, functional nutritionist and founder of iThrive, says, 'When naturally fermented, cucumbers fuel your body with hydration, electrolytes and gut-loving goodness. Pro tip: While pickling, use pink salt instead of table salt for a healthier twist'
Cool ways to have it:
Chef Ashish Singh, Café Delhi Heights, says, 'Toss into salads, wrap in sandwiches, top your yoghurt, or blend it with mint, curd, and lemon for a zesty summer sipper.'
BOX: Yoghurt
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What is it:
Your go-to summer BFF — cooling, creamy, and packed with proteins.
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Why it's a summer hero:
Suman Agarwal, founder & nutritionist, SelfCare by Suman, says, 'This a perfect light and filling mid-meal snack that's refreshing and protein-rich, keeping you hydrated with its water and electrolyte boost.'
Cool ways to have it:
Chef Sreyashi Dey, owner of Seasalt Patisserie, says, 'Toss it in your midday routine pairing it with berries or mangoes. You can also swirl it into mango curd, chia pudding, or frozen yoghurt.'