9 desi fermented foods that are great for summer

The scorching summer heat often leads to dehydration, loss of When the summer heat starts to drain your energy and appetite, turning to traditional Indian fermented foods can cool the body, aid digestion, and boost your gut health. Fermented foods are rich in probiotics, enzymes, and vitamins that not only help you stay energized but also balance internal heat. Here are 9 desi fermented favorites that are perfect for summer.

Buttermilk (Chaas)
A summer staple across India, chaas is made by diluting curd and churning it with spices like cumin, ginger, and mint. It hydrates, soothes the stomach, and keeps the digestive system cool and active—even during the hottest days.


Curd (Dahi)
Rich in probiotics and calcium, curd is a natural coolant. It helps regulate body temperature and supports gut flora. A bowl of curd with rice or fruits can be a complete summer meal in itself.



Kanji
A tangy drink from North India, kanji is made by fermenting black carrots or beets in water with mustard seeds and salt. It’s an excellent digestive tonic that also detoxifies the system while keeping the body cool.


Idli/Dosa Batter
Fermented rice and urad dal batter used for idlis and dosas is not just delicious—it’s rich in beneficial bacteria. Eating steamed idlis or crispy dosas with cooling coconut chutney is a light and gut-friendly summer option.



Pickles (Achar)
Traditional Indian pickles made with mango, lemon, or gooseberry undergo natural fermentation. They’re full of beneficial microbes and digestive enzymes, especially when made without too much oil or vinegar.


Ambali (Ragi Gruel)
Popular in South India, ambali is a fermented drink made from ragi flour and water. It's light, cooling, and highly nutritious—loaded with calcium, iron, and gut-friendly bacteria.


Handvo Batter
In Gujarat, the handvo batter (made from mixed lentils and rice) is allowed to ferment before being cooked. This not only enhances its taste but also makes it easier to digest—great for days when your stomach feels sluggish.


Sol Kadhi
A refreshing Konkani drink made from kokum and coconut milk, often mildly fermented. It cools the digestive tract and is a great probiotic-rich drink to sip after a heavy meal or in humid weather.

Soibum
Used widely in the North East, fermented bamboo shoots are rich in fiber and probiotics. Though pungent, they’re a cooling delicacy when added to curries or chutneys in summer meals.