In recent years, health trends have constantly evolved—from detox juices to protein supplements and imported superfoods. However, many people are now rediscovering the value of traditional Indian home-cooked meals, especially as awareness about gut health and digestive wellness grows.

According to celebrity dietician Simrat Kathuria, this renewed interest is not surprising. Traditional Indian foods naturally contain probiotics, fibre, and digestive spices, all of which play an important role in maintaining a healthy gut microbiome.

Understanding the Gut Microbiome

The Gut Microbiome refers to the vast community of microorganisms living in the human digestive system. These microbes play a crucial role in several bodily functions, including:

• Digestion and nutrient absorption
• Immune system regulation
• Metabolism and energy balance
• Mental health through the gut–brain connection

“A healthy gut microbiome supports overall wellbeing,” Kathuria explains. “Many foods that help maintain this balance have long been part of traditional Indian diets.”

Fermented Foods: Natural Sources of Probiotics

One of the biggest strengths of traditional Indian cuisine is the regular use of fermented foods, which naturally contain beneficial bacteria that support digestion.

Common examples include:

• Dahi (yogurt)
• Kanji (fermented carrot or beet drink)
• Idli
• Indian pickles

These foods introduce natural probiotics into the digestive system, helping maintain a healthy balance of gut bacteria.

Regular consumption of fermented foods may help:

• Improve digestion
• Strengthen immunity
• Reduce bloating and digestive discomfort

Fibre-Rich Ingredients in Traditional Diets

Traditional Indian meals are typically built around whole grains, lentils, vegetables, and millets, all of which are rich sources of dietary fibre.

Examples include:

• **Millet grains such as bajra and jowar
• **Lentil dishes like dal
• Whole wheat rotis
• Seasonal vegetables

Fibre plays a crucial role in digestive health because it:

• Feeds beneficial gut bacteria
• Supports regular bowel movements
• Helps regulate blood sugar levels
• Contributes to long-term metabolic health

Modern diets filled with ultra-processed foods often lack this fibre diversity, which can negatively impact digestive health.

Digestive Benefits of Traditional Indian Spices

Another important feature of Indian cooking is the daily use of spices known for their medicinal and digestive properties.

Some commonly used spices include:

• Turmeric
• Cumin
• Ginger
• Ajwain

These spices are known for their anti-inflammatory, antioxidant, and digestive-supporting properties. They help stimulate digestive enzymes, reduce inflammation, and protect the stomach lining.

For centuries, these ingredients have been used not only for flavor but also as part of traditional wellness practices such as Ayurveda.

Why People Are Returning to Traditional Meals

The growing awareness of gut health has encouraged many individuals to rethink their eating habits. Traditional Indian meals offer several advantages:

• Balanced nutrition from whole ingredients
• Seasonal produce that aligns with natural cycles
• Minimal processing compared to packaged foods
• Slow cooking methods that preserve nutrients

Unlike modern fad diets, traditional meals focus on variety, moderation, and balance.

A Simple Way to Improve Gut Health

According to Simrat Kathuria, improving gut health does not always require complicated diet plans or expensive superfoods.

Sometimes the most effective approach is simply returning to familiar foods that have been part of Indian kitchens for generations—dal simmering on the stove, freshly prepared vegetables, homemade yogurt, and spices warming gently in a pan.

These everyday foods may not seem trendy, but they provide a powerful foundation for digestive health and overall wellbeing.

Few dishes capture the essence of Indian street food quite like Pav Bhaji. The spicy mashed vegetable curry paired with soft butter-toasted buns has long been a favourite comfort food across India, especially in cities like Mumbai where the dish originated.

While the traditional version is rich in butter and refined ingredients, it can easily be made healthier with a few simple adjustments. By adding more vegetables, reducing the amount of butter, and switching to whole-wheat or multigrain buns, you can enjoy the same bold flavours in a more balanced and nutritious way.

This healthy pav bhaji recipe is perfect for a wholesome family meal that still delivers the authentic street-food taste.

Why make a healthier pav bhaji?

Traditional pav bhaji often contains large amounts of butter and refined white bread. A healthier version:

• Increases fibre with whole-wheat buns
• Adds more vegetables for vitamins and minerals
• Reduces saturated fat by limiting butter
• Keeps the flavour intact using spices and fresh herbs

These small changes transform the dish into a nutrient-rich comfort meal.

Ingredients for healthy pav bhaji

Vegetables

• 2 medium potatoes, boiled and mashed
• 1 cup cauliflower, finely chopped
• 1 carrot, finely chopped
• ½ cup green peas
• 1 small capsicum, chopped
• 2 tomatoes, finely chopped
• 1 onion, finely chopped

Spices and seasoning

• 2 teaspoons ginger-garlic paste
• 1–2 teaspoons pav bhaji masala
• ½ teaspoon turmeric powder
• ½ teaspoon red chilli powder (adjust to taste)
• Salt to taste

Cooking ingredients

• 1 tablespoon oil
• 1 teaspoon butter (optional, for flavour)
• Fresh coriander leaves, chopped
• Lemon wedges

For serving

• Whole-wheat pav or multigrain buns
• Chopped onions
• Extra coriander

How to make healthy pav bhaji

1. Cook the onions and aromatics

Heat oil in a deep pan or kadhai. Add the chopped onions and sauté until they become soft and slightly translucent. Add ginger-garlic paste and cook for about a minute until fragrant.

2. Prepare the base

Add the chopped tomatoes and cook until they soften and form a thick paste. This will create the flavourful base for the bhaji.

3. Add vegetables

Mix in cauliflower, carrot, capsicum and green peas. Cook them for a few minutes until they begin to soften but still retain some texture.

4. Add spices

Add turmeric powder, red chilli powder and pav bhaji masala. Stir well so that all the vegetables are coated with the spices.

5. Mash and simmer

Add the boiled potatoes and mash the mixture using a potato masher. Pour a little water to achieve a thick, smooth consistency. Let the mixture simmer for about 10 minutes so the flavours blend well.

6. Finish with flavour

Add a small amount of butter (optional), freshly chopped coriander and a squeeze of lemon juice. Mix well and turn off the heat.

7. Toast the pav

Slice the whole-wheat pav buns and toast them lightly on a pan using a small amount of butter or olive oil until golden and crisp.

Serving suggestion

Serve the hot bhaji with toasted whole-wheat pav, chopped onions, fresh coriander and lemon wedges.

The combination of fibre-rich buns and nutrient-packed vegetables makes this version of pav bhaji both flavourful and wholesome.

Tips to make pav bhaji even healthier

• Add extra vegetables such as beetroot, spinach or zucchini for more nutrients.
• Replace butter with olive oil or ghee in small amounts.
• Use low-salt pav bhaji masala if you are monitoring sodium intake.
• Serve with a side salad for a more balanced meal.

such as sleep quality, stress management, and consistent eating patterns also influence metabolic balance.

Rethinking What “Healthy” Really Means

Experts increasingly stress that health cannot be judged purely by appearance. A person may appear slim but still have underlying metabolic risks.

“True health is about how efficiently the body processes food, regulates energy, and responds to stress,” Dr Bhandary says.

Rather than focusing only on body weight, experts recommend adopting a holistic approach to health, which includes balanced nutrition, regular physical activity, good sleep, and routine health check-ups.

“Real prevention is not about trying to be thin,” Dr Bhandary concludes. “It is about building a lifestyle that supports the body’s internal balance and long-term wellbeing.”