What is Kanji and Why Is It Good for Gut Health
Kanji is one of India's oldest fermented beverages and one of its most nutritionally underappreciated. Traditionally made by fermenting black carrots or beetroot in water with mustard seeds, it has been consumed across North India for generations as a digestive tonic and probiotic drink. In recent years it has seen a quiet revival in urban Indian households, and the science behind the tradition is sound.
What happens during fermentation
When vegetables are fermented in water with salt and mustard seeds over two to three days, naturally occurring bacteria on the vegetable surface multiply and produce lactic acid. This process creates a live, probiotic-rich drink that contains a diverse range of beneficial bacterial strains alongside the original nutrients of the vegetable.
Unlike commercial probiotic supplements, which typically contain one to two bacterial strains at standardised doses, traditionally fermented kanji contains a diverse microbial community that more closely resembles what the gut microbiome needs for long-term diversity.
The nutritional benefits
The probiotics in kanji support gut microbiome diversity, which underpins immunity, nutrient absorption, mood regulation, and metabolic health. The lactic acid produced during fermentation improves the digestibility of the vegetables and increases the bioavailability of certain minerals.
Black carrot kanji specifically provides anthocyanins, the same antioxidant compounds found in blueberries, alongside the probiotic benefit. These have anti-inflammatory properties relevant to gut lining integrity.
Beetroot kanji provides nitrates that support cardiovascular function alongside the probiotic benefit.
How to make it at home
The process is straightforward. Wash and cut black carrots or beetroot into batons. Place in a clean glass jar with water, a teaspoon of black mustard seeds, and salt to taste. Cover with a cloth and leave at room temperature for two to three days in summer, four to five days in winter. When it tastes pleasantly sour, it is ready. Drink a small glass daily before a meal.
It requires no equipment, no specialist ingredients, and costs almost nothing to make.