Use of Curd and Buttermilk to optimise Gut Microbiomes

The gut microbiome refers to the community of microorganisms that live in the gut and play a crucial role in human health. These microorganisms influence a variety of important physiological functions, including digestion, immune function, metabolism, mental health, and nutrient absorption. Disruptions to this ecosystem can have a significant impact on overall health and well-being.

Curd and buttermilk have a long history of use in Ayurvedic medicine as a means of promoting health. In Ayurveda, curd and buttermilk are considered to be cooling and soothing to the digestive system, and they are often recommended as a digestive aid after a heavy or spicy meal.

In Ayurveda, curd is considered to be one of the best foods for promoting digestive health. It is believed to balance the doshas and to help regulate the digestive process. Curd is also believed to be soothing to the gut and to help reduce inflammation, making it a popular food for those with digestive disorders. Buttermilk also has cooling and soothing food that helps to balance the digestive system. It is often recommended as a digestive aid after a heavy or spicy meal and is considered to help reduce inflammation and promote gut health. Buttermilk is also believed to be a good source of probiotics and to help improve gut microbiome balance.

These foods contain live cultures of beneficial bacteria, also known as probiotics, that can help to promote the growth of good bacteria in the gut. Here’s how they can contribute to a healthier gut microbiome:

1. Probiotics: The probiotics in curd and buttermilk can help to replenish the gut microbiome, promoting the growth of beneficial bacteria and reducing the growth of harmful bacteria. This helps to improve digestive function, boost immunity, and reduce inflammation in the gut.
2. Lactic Acid: Both curd and buttermilk contain lactic acid, which helps to maintain the right pH balance in the gut, making it less hospitable to harmful bacteria.
3. Prebiotics: Curd and buttermilk are also rich in prebiotics, which are indigestible fibers that serve as food for probiotics. This helps to keep the gut microbiome healthy and thriving.
4. Nutrients: In addition to probiotics and prebiotics, curd and buttermilk are also rich in vitamins and minerals, such as calcium, magnesium, and vitamins B12 and B6, that are essential for overall health and gut function.

It is recommended to consume curd and buttermilk as part of a balanced diet to optimize gut health. It is best to choose plain, unsweetened curd and buttermilk, as sweetened versions may contain added sugars that can harm the gut microbiome.

Benefits:

Curd and buttermilk can be beneficial for optimizing gut microbiomes due to their probiotic, prebiotic, and nutrient content. Incorporating these fermented dairy products into diet can help to improve digestive function, boost immunity, and promote a healthy gut microbiome.

1. Gut Barrier Function: The probiotics in curd and buttermilk have been shown to improve gut barrier function, which helps to reduce the risk of gut-related diseases and disorders. A study published in the World Journal of Gastroenterology found that consuming probiotics improved gut barrier function and reduced gut permeability, which is an important factor in maintaining a healthy gut microbiome.
2. Inflammation Reduction: Buttermilk has been shown to have anti-inflammatory effects in the gut. A study published in the International Journal of Food Sciences and Nutrition found that consuming buttermilk reduced inflammation markers in the gut, which could help to prevent chronic gut-related diseases.
3. Improved Digestive Health: The probiotics in curd and buttermilk can help to improve digestive health by reducing symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). A study published in the Journal of Functional Foods found that consuming probiotics improved digestive symptoms in patients with IBS, which suggests that probiotics can play a role in optimizing gut health.
4. Immune System Boost: Curd and buttermilk have been shown to have a positive effect on the immune system by promoting the growth of beneficial bacteria in the gut. A study published in the British Journal of Nutrition found that consuming probiotics improved gut-associated lymphoid tissue, which is an important component of the immune system and plays a role in maintaining gut health.

It is important to note that the effects of curd and buttermilk on the gut microbiome may vary from person to person, as individual gut microbiomes can be quite different. However, incorporating these fermented dairy products into a balanced diet can help to improve gut health and optimize the gut microbiome.

Methods of using curd/ butter milk:

In Ayurveda, there are several methods of using curd and buttermilk for promoting gut health and optimising the gut microbiome. Some of the most common methods include:

1. Consuming plain curd or buttermilk: One of the simplest ways to incorporate curd and buttermilk into the diet is to consume them plain, as a stand-alone food or beverage. This allows the probiotics in the fermented dairy products to reach the gut and promote the growth of beneficial bacteria.
2. Adding curd or buttermilk to meals: In Ayurveda, curd and buttermilk are often used as a digestive aid and are added to meals to help balance the digestive system. For example, they can be used as a topping for rice, mixed into soups and stews, or used as a sauce or marinade.
3. Using curd or buttermilk as a face pack: In Ayurveda, curd is also used as a beauty treatment, including as a face pack. It is believed to be cooling and soothing to the skin, and to help improve skin health and reduce inflammation.
4. Consuming lassi: Lassi is a traditional Indian beverage made by mixing curd, water, and spices. In Ayurveda, lassi is considered to be a cooling and soothing drink that helps to balance the digestive system and promote gut health.
5. Using buttermilk as a digestive aid: In Ayurveda, buttermilk is often used as a digestive aid after a heavy or spicy meal. It is believed to be cooling and soothing to the gut, and to help reduce inflammation and promote gut health.
6. Buttermilk added with cumin powder: In Ayurveda, adding cumin powder to buttermilk is a popular method of improving digestive health and optimizing the gut microbiome. Cumin and buttermilk are believed to work together to improve digestion and promote gut health.

Indications and contra-indications of use of Curd and Buttermilk in Ayurveda:             

In Ayurveda, curd and buttermilk have several indications and contra-indications for use.Indications for use of curd and buttermilk:

1. Improving digestion: In Ayurveda, curd and buttermilk are considered to be cooling and soothing to the digestive system, and to help improve digestion and reduce bloating.
2. Balancing the doshas: In Ayurveda, curd and buttermilk are believed to help balance the doshas, the three biological energies that govern the body. They are considered to be particularly beneficial for people with a dominant Kapha dosha.
3. Promoting gut health: Curd and buttermilk are rich in probiotics, which are beneficial bacteria that promote gut health. They are believed to help improve gut health by promoting the growth of beneficial bacteria and reducing the growth of harmful bacteria.
4. Reducing inflammation: Curd and buttermilk are believed to have anti-inflammatory properties, which can help to reduce inflammation in the gut and promote gut health.

Contra-indications for use of curd and buttermilk:

1. Lactose intolerance: People with lactose intolerance may not be able to tolerate curd and buttermilk, as they contain lactose.
2. High Pitta dosha: In Ayurveda, people with a dominant Pitta dosha are advised to limit their consumption of curd and buttermilk, as they are considered to be heating and may aggravate the Pitta dosha.
3. Cold or flu: In Ayurveda, it is advised to avoid curd and buttermilk during a cold or flu, as they are believed to increase phlegm and make the illness worse.
4. Use of curd at night: The use of curd at night is generally not recommended in Ayurveda. Consuming curd at night is believed to increase acidity and disrupt digestion, which can lead to discomfort and poor sleep. It is recommended to consume curd during the day, when it can be easily digested and its benefits for gut health and digestion can be optimised.

Conclusion: Curd and buttermilk are mentioned extensively in Ayurvedic medicine as important foods for promoting gut health and optimising the gut microbiome. These fermented dairy products are considered to be cooling and soothing to the digestive system, and they are often recommended as a digestive aid after a heavy or spicy meal. By incorporating curd and buttermilk into a balanced diet, one can promote gut health and optimise the gut microbiome, thus having overall positive impact on the health. Further your understanding about TRIGUNA here.