By Ujjainee Roy
September 29, 2024
Raitas, the yogurt-based side dishes, are not just delicious but can be incredibly beneficial for your gut health. The probiotic nature of yogurt helps maintain a balanced gut microbiome, aiding digestion and improving overall health. Pairing yogurt with various gut-friendly ingredients can make these raitas even more beneficial. Here are six gut-friendly raita variations that are both tasty and nourishing.
Cucumber is hydrating and rich in fiber, which promotes healthy digestion. Mint is known for its soothing properties, helping to relieve indigestion and bloating. This refreshing raita combines finely chopped cucumber, yogurt, and freshly chopped mint leaves
Beetroot and carrot are both high in fiber and antioxidants, making them excellent for gut health. Grate the beetroot and carrot, and mix them into the yogurt. The natural sweetness of the vegetables blends beautifully with the creamy yogurt, and a sprinkle of roasted cumin powder enhances the taste.
Pumpkin is easy to digest and gentle on the stomach, while asafoetida (hing) is known for its digestive benefits. Cook and mash some pumpkin, then add it to the yogurt along with a pinch of asafoetida, salt, and roasted cumin powder.
Pomegranate seeds are rich in fiber and have anti-inflammatory properties, which aid in maintaining a healthy gut. Add these juicy seeds to the yogurt along with some finely chopped coriander leaves. The sweetness of the pomegranate and the freshness of coriander make this raita not only gut-friendly but also incredibly flavorful.
Spinach is packed with fiber, and garlic acts as a prebiotic, feeding the good bacteria in your gut. Lightly sauté some chopped spinach and garlic in a little olive oil until wilted, then mix them into the yogurt. This savory raita is a great way to boost your gut health with every meal.
Bottle gourd is low in calories and high in water content, making it easy to digest. It also has a calming effect on the digestive system. Grate the bottle gourd and cook it lightly before adding it to the yogurt. Season with cumin powder, black salt, and a pinch of pepper for a wholesome, gut-friendly raita.