Why Kanji Is The Perfect Prebiotic Drink For Gut Health

Kanji’s popularity has been soaring as a traditional North Indian fermented drink that can offer several health and digestive benefits. It is prepared during spring season using ingredients like black carrots, mustard seeds, water, and salt. It is rich in prebiotics with the fermentation process usually done in the sun. The process creates healthy microbes such as lactobacillus, bifidobacterium, and pediococcus acidilactici that can support healthy gut microbiome.

The prebiotic drink can alleviate bloating, support digestion, and eliminate constipation, acidity, and heartburn issues. It is worth noting that the fermentation process of black carrots and mustard seeds boosts the bioavailability of micronutrients and antioxidants like anthocyanins that can protect against oxidative stress.  

How Kanji Is Prepared?  

It is made by fermenting black carrots in water along with ground mustard seeds and spices. The mixture is kept in the sunlight for some days that allows natural fermentation procedure to take place. During this process, there is a growth of beneficial microorganisms that give the drink tangy taste and prebiotics qualities.  

Ingredients Required

• 2 to 3 large black carrots (peeled and sliced)

• 1-2 tablespoon coarsely ground mustard seeds

• 1 tablespoon red chilli powder

• 1-2 tablespoon black salt/normal white salt

• ½ tablespoon asafetida (optional)

• 1-2 litres of boiled/cooled water

Steps To Prepare

• Clean and chop black carrots into sticks. Add black carrots, ground mustard, spices, and salt in a glass or earthen jar.

• Add boiled and cooled water.

• Cover the jar with a muslin cloth by tightly securing with a rubber band.

• Place the jar in direct sunlight for approximately 3-4 days. Don’t forget to stir with a clean wooden spoon every day.

• The kanji is ready when it begins to taste tangy. Strain and store in the refrigerator.

Health Benefits of Kanji

Improves Gut Health: Kanji is considered highly beneficial for boosting digestion and improving gut health. Fermented foods and drinks can enhance the growth of healthy bacteria in the digestion system. These microorganisms play a crucial role in maintaining a healthy and balanced gut microbiome that is significant for effective digestion, proper nutrient absorption, and improved immune function. Also, the process of fermentation in kanji can break down some nutrients thus making the easier to absorb. According to a study featured in Science Direct, “It is a quite popular remedy for the treatment of indigestion, loss of appetite and liver disorders. It is prepared and used extensively as an appetizer in early summer season.” ¹

Contains Natural Prebiotic Compounds: Ingredients used for making kanji such as black carrots contain dietary fibre and natural plant compounds that function as prebiotics. Prebiotics can feed the beneficial bacteria present in the gut. Prebiotics-rich foods and drinks can support healthy balance of bacteria in the digestive system. A healthy gut microbiome is closely linked with better digestion, improved immune health, and effective mood regulation.

High In Antioxidants: Black carrots are an excellent source of antioxidants. These compounds can protect the body from oxidative stress caused by free radicals. Presence of antioxidants in black carrots can support heart health, decrease inflammation, and improve overall health. Also, black carrots contain beta-carotene that can promote healthy skin by fighting free radicals and delaying premature ageing. Regular consumption of the drink can lead to clearer and youthful skin.  

Enhances Immunity: Gut health and immune health are closely linked. A healthy gut microbiome can boost the body’s natural defence system. As fermented drinks such as kanji can improve beneficial gut bacteria, it can directly support healthy immune function.  According to a report featured in Metropolis India, “A glass of kanji typically provides around 25–35 kcal, depending on added vegetables and fermentation duration, making it an excellent addition to weight-management diets. It keeps you hydrated, curbs cravings, and provides natural energy without added sugar. Drinking kanji regularly during winter can help prevent common infections like colds and flu.” ²

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.

References

1. Science Direct|Study the lactic acid bacteria content in traditional fermented Indian drink: Kanji

2. Metropolis| Kanji Benefits: Nutrition, Health Uses, and Homemade Preparation