Probiotics are talked about a lot today in health circles, as they can provide many beneficial health effects on your body when you consume them in adequate amounts. Trillions of different microorganisms call your body home, and they help to support various bodily functions and contribute to overall health.
Of course, there are some types of microbes that can live in our body that aren’t beneficial to us. Germs, for instance, are examples of microorganisms that can cause us harm.
There are many beneficial microbes, though, that can help control the types that can be potentially harmful. Probiotics are one type of these beneficial microbes.
That’s because they can be destructive to pathogenic microorganisms by creating an antagonistic environment. This is done because they release compounds such as lysozymes, hydrogen peroxide, bacteriocins and protease.
Probiotics can play a big role in aiding good health by promoting active gut health and boosting the body’s immune system. They also can help improve digestion, reduce the symptoms of irritable bowel syndrome (IBS) and even support bone health.
This is why many people refer to probiotics as “good bacteria,” since they can provide so many beneficial effects on the body.
Today, people are always searching for new ways to introduce this good bacteria into their body. One of the most effective ways is by consuming products that have these healthy probiotics, and dahi is one of the best foods in this regard.
The Science Behind Dahi as a Probiotic
Dahi, also known as Indian yogurt, is a fermented milk product that has been a staple part of Indian cuisine for centuries. It contains lactic acid bacteria, including Lactobaccilus acidophilus, as well as other beneficial bacteria.
Dahi is made through a fermentation process, which creates an environment that allows these different beneficial bacteria to thrive. Indian yogurt contains what is called milk protein casein. The bacteria breaks this down when it’s in the large intestine, which in turn provides a source of nutrients for the beneficial bacteria.
During the fermentation process, lactic acid is produced. When it is consumed, it will decrease the pH of your cut, in turn creating an environment that is less favorable to pathogenic bacteria.
Benefits of Dahi as a Probiotic
In many ways, dahi provides health benefits that are very similar to those of direct probiotics, which you can take in pill form as a daily supplement. Indian yogurt can help to improve digestion, boost immunity and maintain the calcium levels in your bones at adequate amounts.
During normal bodily functions, your body will expel good bacteria in the gut. When you consume dahi, it will introduce more beneficial bacteria, which helps to support a health gut microbiome.
These probiotic properties of dahi are what make it such a healthy choice for people who are looking to promote active gut health and support their immune system at the same time.
In addition, it’s a food that can work wonders for people who are lactose intolerant, too, as the lactose that’s present in milk is broken down into lactic acid during the fermentation process.
Types of Bacteria in Dahi
There are a variety of beneficial bacteria present in dahi. In addition to Lactobacillus acidophilus, it also includes Lactobacillus bulgaricus and Streptococcus thermophilus.
These bacteria are what makes the fermentation process possible, and they also create the health benefits that are commonly associated with dahi.
That being said, the types of bacteria that might be in your dahi can vary, depending on the type of milk that you use as well as the fermentation process itself. While cow’s milk is the traditional product that is used to make dahi, you can even use buffalo milk or a non-dairy substitute if you have a dairy allergy or aversion.
There are some dahi products that may also contain other bacterial strains, such as Bifidobacterium or Lactobacillus rhamnosus.
How to Make Probiotic-Rich Dahi at Home
Depending on where you live, dahi may be hard to come by in your local grocery store. It might be available at a specialty Indian grocery store or other specialty shop, but it also might be hard to find.
Luckily, you can make probiotic-rich dahi right at your home. It may seem too difficult for you to do on your own, but it’s a really simple process once you understand how to make it.
All that you are going to need to make dahi at home is a starter culture or spoonful of active dahi, as well as the milk of your choice. The starter culture that you choose should contain some beneficial bacteria, such as Lactobacillus acidophilus or Lactobacillus bulgaricus.
To make the dahi, boil the milk of your choice and then cool it to a temperature that is suitable for the growth of the beneficial bacteria. Once the milk has reached the right temperature, add the starter culture to it and mix until combined.
This mixture needs to be set aside and allowed to ferment. This process will take several hours, or you can leave it to ferment overnight.
Incorporating Dahi into Your Diet
Once you have made your dahi at home, or purchased it at a store, there are many ways that you can incorporate it into your diet. In fact, dahi is consumed so much in Indian cuisine for the simple fact that it is such a versatile ingredient — in addition to how delicious and nutritious it is.
Dahi can be consumed straight as a main dish with additives such as fruit, vegetables or whole grains. You can eat it plain, or flavor it with herbs and spices.
You can use it as an ingredient in different recipes such as main dishes, side dishes and dips. It can be used as a topping for traditional yogurt or oatmeal, or as a base for smoothies.
The great part about dahi is that you can experiment with different additives, flavor combinations and applications to your liking. By incorporating it into your diet, you can provide yourself with a natural source of probiotics to support your overall health and well-being.
Support Your Overall Health by Consuming Dahi
Probiotics are great for your overall health. If you’re looking for a natural source of probiotics, dahi is a great option.
It can provide a range of health benefits, such as boosted immunity, improved digestion and help to maintain calcium levels in bones. The beneficial bacteria that’s present in dahi can help to replenish good bacteria in the gut and support a healthy gut microbiome.
By incorporating dahi into your diet — which can be done in a number of ways — you can support your immune system, promote active gut health and overall well-being.
