21 February,2026 12:30 PM IST | Mumbai | Maitrai Agarwal
Representational image. File pic
In the modern wellness landscape, fermentation has become the new âcool'. From trendy cafes in Mumbai to high-end grocery stores in Bangalore, kombucha - a fizzy, fermented tea - has taken centre stage as the ultimate gut-health elixir. However, as we celebrate World Kombucha Day, it is essential to remember that India has been fermenting long before it was a global trend.
From the cooling Neer Mor of the South to the pungent Gajar ki Kanji of the North, traditional Indian drinks have supported the Indian gut for generations. But in a head-to-head battle for probiotic supremacy, which one truly wins? We consulted two leading experts - Dr Pravalika Londe, senior clinical nutritionist at Aster CMI Hospital, and Aayrin Memon, clinical nutritionist at Bhailal Amin General Hospital - to break down the science behind these popular fermented beverages.
Kombucha is famous for its tang, but that zing comes from a highly acidic profile. "Kombucha is quite acidic, usually with a pH between 2.5 and 3.5. The longer kombucha ferments, the more acidic it becomes," warns Dr Pravalika Londe. She outlines the impact of its high acidity:
Enamel erosion: Tooth enamel begins to weaken when exposed to acids below a pH of about 5.5, so regular contact with acidic drinks like kombucha can slowly wear it down, especially if you sip it frequently or do not rinse your mouth after. This can lead to tooth sensitivity and cavities over time.
Digestive irritation: For those suffering from GERD (Gastro-oesophageal Reflux Disease), the high acidity can irritate the oesophageal layer (soft food pipe).
In contrast, yoghurt-based drinks like lassi or chaas are gentler. "They contain calcium and protein that help coat the stomach lining, making them a safer daily staple for sensitive digestion," she suggests.
A common question in the probiotic world is whether geography matters. Does an Indian gut prefer an Indian bacterium? "Local probiotic foods like dahi and lassi often contain naturally occurring bacteria that people in India have consumed for generations, and these strains may be better adapted to the typical Indian diet, which is rich in fibre, lentils, rice, and fermented foods," Londe responds.
These local strains are better adapted to our specific environment, as per the nutrition expert. "Because our gut microbiome develops based on what we regularly eat and our environment, traditional fermented foods can support bacteria that are already familiar to our digestive system. In contrast, some modern probiotic drinks use imported or lab-selected strains that may still be helpful, but they are not always specifically matched to local eating habits. However, gut health is subjective to individual gut flora composition, and what works best can vary from person to person, so both local and foreign strains can be beneficial depending on individual needs and tolerance. However, freshly prepared homemade dahi provides a high count of live cultures in comparison to many commercial versions," she explains.
In South and East India, Pazhankanji and Pakhala (overnight soaked rice) are dietary staples that act as nutrition powerhouses. "Pazhankanji and Pakhala are great for the gut due to the high amounts of resistant starch, which acts as a prebiotic and helps feed the good bacteria already living in our gut," says Londe. She lists three benefits below:
One of the biggest hidden differences between traditional Indian ferments and commercial kombucha is what is left behind after the SCOBY (Symbiotic Culture of Bacteria and Yeast) does its work. Aayrin Memon highlights several key distinctions in what is left behind after the fermentation process.
1. The sugar trap: Kombucha requires sugar to fuel the SCOBY. Even after fermentation, commercial versions often retain 5 to 15 grams of sugar per 250 ml.
2. Vegetable advantage: Gajar ki Kanji relies on natural sugars from carrots and beets, typically resulting in less than 5 grams of residual sugar.
3. Lactose breakdown: Neer Mor (buttermilk) contains minimal lactose (1 to 4 grams), as most is broken down into lactic acid.
4. The alcohol factor: While labelled 'non-alcoholic', unpasteurised kombucha can reach 1 to 3 per cent ABV. In contrast, Indian ferments like Kanji and Pazhankanji produce negligible alcohol (<0.2 per cent), making them the safer choice for children, pregnant women, and those with liver disease.
The battle for blood sugar
For those managing diabetes or monitoring weight, the choice between these drinks requires nuance. Memon delves into nutritional comparables of fermented beverages:
When is the best time to consume these ferments? The experts suggest different windows for different drinks.
On an empty stomach: While light ferments like kombucha are sometimes taken first thing in the morning, their acidity can cause bloating or discomfort. Gentler, less acidic options are generally safer for most people.
If you're choosing kombucha for blood sugar control, read the label. If the sugar content is high, the acetic acid benefit is effectively neutralised by the sugar spike.
While kombucha offers a unique metabolic boost through acetic acid and a trendy carbonated fizz, the traditional Indian fermented pantry offers a more balanced, caffeine-free, and lower-sugar alternative. For the Indian gut, the local classics like Neer Mor and Kanji remain the most sustainable, cost-effective, and gentle health tonics available.
