By now, you’ve probably heard it all: Gut health is the key to everything—your immunity, skin, mood, hormones. But what if your gut isn’t just struggling, but burnt out? And what if chaas or spiced Indian buttermilk held the answer?
The signs sneak up on you. You’re eating clean, moving your body, sleeping on schedule and still, your digestion’s off, your head feels foggy and your energy dips at 3 pm on the dot. That’s not just a glitch in the system. That’s your microbiome waving a white flag.
And while social media may point you toward powders, pills and shots, South Asian kitchens have have a simpler fix: chaas. The fermented, spiced version of Indian buttermilk your nani swore by. The one we downgraded to ‘side dish’ status. Turns out, it may be the functional anti-burnout ritual your body’s been missing.
As nutritionist and author Kavita Devgan tells Vogue India, “Fermented foods are natural probiotics. They are a part of our culture and diet in India, and they can help improve our gut health, immunity and even mental health.”
Fermented foods aren’t magic, but they’re foundational. When your internal ecosystem is off-kilter—thanks to stress, antibiotics, poor sleep or processed food—it needs more than fibre or hydration. It needs microbial reinforcements. And that’s exactly what chaas delivers.
What makes chaas and other fermented foods so effective?
It's packed with live bacteria that support digestion and repopulate your gut microbiome. Compared to sweet, sweet lassi, chaas is lighter, less processed and spiced in a way that enhances digestion, making it a better candidate for daily, even post-meal consumption. The dilution with water also means it aids hydration while soothing the gut.
The fermented curd used to make chaas breaks down sugars and carbs, making nutrients more bioavailable and food easier to digest. As Devgan notes, fermented soybean-based products like tempeh are good options for vegans, too. But you don’t need to import anything exotic.
Many Indian staples are already doing the work for you. Idli, dosa, dhokla, kanji or appam, each made through fermentation, loaded with friendly microbes and built for easy digestion. What Indian buttermilk offers, in particular, is hydration alongside gut support, making it an ideal daily reset for hot, sluggish afternoons.
Here’s where burnout fits in: Chronic stress can disrupt gut bacteria, reduce nutrient absorption, and inflame the digestive tract, leading to fatigue, poor focus and low resilience. A regular chaas habit helps soothe the gut, replenish good bacteria and improve hydration. It’s not a cure, but it’s a low-effort way to rebuild from the inside out.
If you’re looking to make this habit stick, here’s what helps:
- Have it daily. Think of it like a vitamin, not a cheat-day treat. The effects are cumulative, not instant. Consistency is what rewires your gut.
- Switch it up. Different fermented foods offer different strains of beneficial bacteria. While chaas provides hydration and cooling benefits alongside gut-friendly microbes, other options like idli or kanji offer texture, satiety or even gentle detox support. Mix them up based on your needs, mood or meal.
- Watch the timing. Avoid raw fermented foods like kimchi, sauerkraut or homemade kanji late at night, especially if you’re prone to bloating or reflux. Stick to mornings or midday. Foods like Idli and dhokla (fermented, then steamed or cooked) get the green light for late-night snacking.
- Don’t combine with everything. Fermented drinks can interact poorly with certain medications. If you’re on blood pressure medicine or calcium supplements, space them out.
- Listen to your body. If you’re dealing with IBS, allergies or histamine sensitivity, go slow. Introduce small portions, observe how you feel and increase only if your gut agrees.
Chaas won’t overhaul your life, but it might steady it. One glass at a time. Cold, salty, oddly comforting.
Also read:
Fermented food rewired my gut (and my life)
I never took my gut health seriously—until the day I turned 30
I started drinking kefir every day (and making it myself), here's what changed
