This summer, you need simple, homely recipes which can keep you full for longer but also keep you cool from within. Ingredients that help your gut should be your main priority this season and Bengali cuisine is full of recipes which are made with probiotic ingredients. Many Bengali dishes, such as Panta Bhat and yogurt-based curries contain probiotic bacteria that support a healthy gut microbiome. Probiotics help maintain the balance of beneficial bacteria in the gut, which is essential for optimal digestion and overall health.
Bengali cooking often revolves around seasonal ingredients and seasonal fruits and vegetables are typically abundant in fibre, antioxidants, and water, all of which promote healthy digestion and support a balanced diet. Many Bengali summer recipes include seasonal squashes and gourds like bitter gourd, pumpkin, bottle gourd and many more seasonal veggies.
Not to mention, traditional Bengali cooking methods use gentle cooking techniques such as steaming, boiling, and simmering, which help retain the natural flavours and nutrients of the ingredients while making dishes easier to digest. Here are some easy Bengali recipes which are gut-friendly
Shukto
This beloved Bengali dish is both nutritious and gentle on the stomach. It's a lightly spiced vegetable stew typically made with a variety of seasonal vegetables like bitter gourd, drumsticks, pumpkin, and potatoes. These vegetables are rich in dietary fibre, which is essential for maintaining a healthy digestive system. Fibre helps promote regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria.
Shukto is known for its subtle bitterness, which comes from ingredients like bitter gourd, which is known to aid digestion and gut health in general. Shukto is balanced with a hint of sweetness from the vegetables and a touch of creaminess from milk. This dish is not only cooling but also packed with fibre, vitamins, and minerals, making it an excellent choice for promoting gut health.
Chingri Bhapa
This dish may look like the perfect weekend delicacy but Chingri Bhapa, or steamed shrimp can actually be a nutritious option. Shrimp is a lean source of protein, which is essential for muscle repair and overall health. Unlike fatty meats, shrimp is low in saturated fat, making it easier to digest and also maintains a healthy gut lining and supports the growth of beneficial gut bacteria.
Shrimp is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have anti-inflammatory properties and may help improve digestive health by reducing inflammation in the gut. The mustard in the dish is known for its probiotic properties. Mustard seeds contain enzymes that promote the growth of beneficial bacteria in the gut, which can support overall digestive health.
Pui shaak bhaja
Pui Shaak is rich in dietary fibre, which is essential for maintaining a healthy digestive system. Fiber adds bulk to the stool, promotes regular bowel movements, and helps prevent constipation. Unlike some leafy greens, Pui Shaak is relatively low in oxalates, which are compounds that can bind to minerals like calcium and potentially contribute to the formation of kidney stones. Pui Shaak is a good source of vitamins A and C, as well as iron and calcium. These nutrients are important for overall health, including maintaining a strong immune system.
Panta bhat
A popular fermented dish, panta bhat is essentially fermented rice soaked in water, which softens the grains and makes them easier to digest. The fermentation process breaks down some of the complex carbohydrates in rice, making it gentler on the stomach. During the fermentation process, beneficial bacteria such as lactobacilli are produced. These probiotic bacteria can support a healthy gut microbiome by promoting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria. Moreover, it’s made with plenty of water which hydrates the body and cools it from within.
Aloo Posto
Aloo Posto is a classic Bengali dish made from potatoes cooked in a poppy seed paste. Poppy seeds are known for their nutty flavour and creamy texture and they are loaded with insoluble fibre, which helps people suffering from chronic constipation. They also have a calming effect on our digestive systems. Moreover, posto gives you a feeling of fullness for a long time so it makes for an ideal summer lunch.
Mocha ghonto
Mocha Ghonto is a traditional Bengali dish made from banana blossoms (mocha) cooked with potatoes and spices. Banana blossoms are rich in fibre, vitamins, and minerals, making them an excellent addition to a gut-friendly diet. Mocha Ghonto is typically seasoned with mild spices like turmeric, cumin, and ginger, which add flavour without overwhelming the digestive system. These spices also have digestive benefits, such as reducing inflammation and aiding digestion. Banana blossoms are a good source of vitamins, minerals, and antioxidants, including vitamin C, potassium, and magnesium.