Harvard says you shouldn't take probiotics if you don't have gastrointestinal ailments. Unfortunately, to
Probiotics have been day a lot of us suffer from several digestive complaints due to disordered eating habits, prolonged stress, adulterated food, numerous pathogenic infections, sedentary lifestyle, innate poor immunity.
If you suffer from any of the above, chances are you likely have an imbalanced, unhealthy level of microbes in your gut. Probiotics when conferred in adequate amounts may help to restore that balance and strive to strengthen your immune system in defence of any major illness.

exceptionally popular in the last decades for miscellaneous reasons ranging from
- nutrients absorption,
- improved metabolism,
- enhanced immunity,
- reduced gastrointestinal inflammation
- cancer prevention
- the lowering of serum cholesterol
- treatment of antibiotic-induced diarrhoea
- (even) improved lactose metabolism

What are Probiotics?
They are, as the term suggests- "pro-life" or to say, "for life". Probiotics are composed of live bacteria, also referred to as "the good bacteria". There are various kinds of friendly bacteria.
The most common one that's even present in yoghurt is Lactobacillus.
Undoubtedly, an emerging trend in terms of health benefits in the form of probiotics for medicinal purposes and nutrition has paved the way for wider and economical probiotic food products in the market today.

Here's a list of different probiotic food/drinks available in India ranging from dairy to non-dairy products.

1. Yoghurt
Irrespective of the fact that the Indian market is laden with gut-friendly foods and drinks. Yoghurt is still the most effective and efficient mode of probiotic bacteria delivery.
PROs- It has been backed up by research that yoghurt helps to reduce antibiotic evoked diarrhoea in children and ease the symptoms of people with IBS (Irritable Bowel Syndrome). It can also be convenient for people who are lactose intolerant due to the presence of lactobacillus, which converts lactose into lactic acid.
Mother Dairy, Amul, Epigamia, Nestle are some of the well-known and trusted brands that come with an existing tag of probiotic yoghurt.
If you are not a fan of the store-bought product, you can ferment your yoghurt at home which would be naturally probiotic with millions of live lactobacillus families.

2. Traditional buttermilk/ Grandma's probiotic
All you need is a cup of curd, cup of water, cumin (optional but recommended). Combine these ingredients and blend them. This probiotic drink is rich in not only live culture but essential vitamins and nutrients.
Don't fall for cultured buttermilk, it doesn't have any live culture.

3. Yakult
Another prominent fermented milk drink, prepared with several thousands of bacteria along with glucose for an extra boost of energy.
It comes in two variants. So, if you are a weight watcher or simply avoid sugar, you can choose the light variant.
PROs- It has a pleasing citrus flavour and claims to strengthen intestinal function and improve immunity. Moreover, it is gluten-free.
CON- It's not diabetic-friendly.

4. Kombucha (a fermented beverage)
It's a black/green tea fermented with a symbiotic culture of bacteria and yeast, that originated in China and disseminated to other parts of the world.
The health benefits conferred by this fermented beverage are said to be derived from tea and fermentation.
PROs- It claims to have antimicrobial, improved gastrointestinal functions, anti-cancer, antioxidant properties.
CONs- Pregnant women and people with liver ailments must avoid it as it contains a small amount of alcohol.
Needs more clinical trials to elucidate the mechanisms behind its health benefits and impact on human gut health.

5. Kefir
It's a fermented dairy drink that has its origin in Turkey. Like any other fermented drink, kefir contains actively growing strains of bacteria and yeast that possess abundant potential health perks.
Kefir is like yoghurt in taste but with a texture runnier than yoghurt. The food market is flooded with flavoured kefir but watch out for excess hidden sugar which may not serve the purpose of this probiotic drink.
PROs- Research indicates that it aids constipation and promotes regular bowel movement. It might also ease symptoms in people with Crohn's disease, digestive tract infection, ulcerative colitis.
CONs- May cause bloating, abdominal cramps, nausea in the beginning.

6. Good belly drinks
A probiotic beverage with live culture such as Lactobacillus Plantarum is vegan and is known to improve digestion and upset stomach if you are dealing with food sensitivity.
It comes in a variety of flavours like cranberry, blackberry, mango, pomegranate, coconut water, lemon ginger etc.