Dahi, curds, yoghurt, Majjige — By whatever name you call this ‘Wonder Food’, it is widely used in all parts of India as part of the everyday meal or as a drink. Recently we have seen many dahi and ice-cream products introduced in the market claiming to have ‘probiotics’, which promises to boost our digestion and to improve our general health.

What is Probiotics? If it sounds more like a chemical name than a food product, read on! Probiotics are good bacteria that are added to foods like yoghurts and ice creams and some dairy drinks to increase the healthy bacteria in our gut  thus improving our digestion and to promote a healthy digestive system.

In India curd is an essential part of our everyday diet. We have it as lassi, buttermilk, in raitas, khadis, avials etc.Most people living in the South cannot imagine finishing their lunch without curd rice and pickle. Our ancestors were right — it is certainly very healthy to finish a meal with curd as it aids digestion because of its natural content of good bacteria. Curd is a wholesome food for all as one cup of curd (100 ml) made from cow’s milk has 3 gm of protein, 4 gm of fat, 149 mg of calcium and only 60 kilocalories. So it is a great food for toddlers and growing children as it is rich in calcium and protein. If you are looking for a quick snack but you are one of those counting calories or wanting to shed off those extra kilos, look no further. It merely has 60 calories, is better than aerated drinks or sweetened fruit juices which are loaded with sugar. For adults who are working on shifts, gastric pain, burning sensation of the stomach and loss of appetite due to indigestion are common complaints. Lassi or flavoured yoghurt is an ideal snack or drink to grab at work as it improves digestion. For children who come home hungry from school, give them a healthy snack and thick creamy yoghurt blended with seasonal fruits as a mixed fruit lassi. It keeps them full for a longer time and it boosts immunity.

Good bacteria

Curd is also suitable for many disease conditions like diabetes as they can have buttermilk to drink at midmorning along with a vegetable salad or fruit. Diluted buttermilk has only 30 calories and they can have it seasoned with curry leaves, grated ginger and hing. If a person has hypertension or blood pressure, have the buttermilk seasoned with lime and pepper and do not add salt. For persons with high cholesterol it is better to use dahi by removing the top layer of cream or making yoghurt with skimmed milk. Remember buffalo’s milk naturally has more fat than cow’s milk.

Our stomach contains numerous friendly bacteria which can be killed due to antibiotics, infectious diarrhoea, ulcers of the stomach and other stomach infections. This affects our immune system and having curd helps us to replenish our gut with good bacteria which is naturally present in this wonder milk product.

The author is a consultant  dietitian at Manipal Speciality   Hospital.