It is an era in which everyone is health conscious. Management of chronic diseases through plant-based nutrients or natural sources is getting more attention compared to conventional therapy. Among them, we are all familiar with the term probiotic and its importance for health and well-being. Traditionally, dairy products have been consumed as fermented food (like yogurt) to get probiotic benefits. But today, I will discuss some plant-based fermented lactic acid bacterial beverages which not only provide probiotic benefits but are also a good source of antioxidants, fiber, protein, minerals, and vitamins.
Yes, it is kanji, a drink enjoyed in the Indo-Pak region for ages. Let’s first shed some light on the importance of plant-based probiotic fermented food compared to dairy products, and then explore some interesting facts about kanji.
IMPORTANCE OF PLANT-BASED LACTIC ACID FERMENTED PROBIOTIC FOOD
Probiotic administration through plant-based fermented products is a good substitute for dairy-fermented products for the following reasons:
• Suitable for lactose-intolerant people.
• Affordable for those with low socio-economic resources, especially in developing countries.
• Beneficial for patients with high cholesterol levels.
• Plant-based fermented products have a high nutritional profile (vitamins, minerals, protein, and antioxidants), making them an ideal choice for probiotic delivery.
ABOUT KANJI
Kanji is a functional beverage that provides health promoting benefits beyond basic nutrition. It contains specific substances or live organisms that enhance overall well being and help prevent disease.
Carrot or beetroot kanji is a refreshing, plant-based, non-dairy probiotic drink with a high nutritional profile (rich in antioxidants and vitamins) and warming effects during the cold winter season.
Traditionally, it is naturally lactic acid fermented, tangy (sour), slightly salty, and mildly spicy. It is prepared from black (kali gajar) or purple carrots (if unavailable, red or orange carrots can be used) along with black salt or white salt, mustard seeds or mustard seed powder, and red chili flakes or powder (optional). The mixture is left in ceramic or earthen pots with previously boiled and cooled water for a few days (usually 3 to 7 days). The duration of fermentation depends on ambient temperature warmer weather speeds up fermentation, which is noticeable through changes in flavor and color. A muslin cloth should be tied over the jar to allow gas exchange; otherwise, the drink may turn into a mildly frothy alcoholic beverage.
Some recipes use both beetroot and carrot, while others use only beetroot. Ginger and turmeric can also be added to enhance the nutritional value of this fermented drink.
BIOACTIVE COMPONENTS OF CARROT KANJI
The rich nutritive profile of carrot kanji includes:
Lactic acid, lactic acid bacterial strains, vitamin A, vitamin C (fermentation enhances vitamin C content), vitamin B12 (from Lactobacillus plantarum), fiber, lutein, zeaxanthin, beta-carotene (a precursor of vitamin A), dietary minerals (calcium, potassium, magnesium, phosphorus, sodium, zinc, and iron), reducing sugars, anthocyanins, polyphenols (chlorogenic acid, ferulic acid, quercetin, and caffeic acid), flavonoids, and beneficial enzymes produced during fermentation.
WHY BLACK CARROTS ARE PREFERRED
Black carrots are traditionally used because of their high anthocyanin content, which is known for antioxidant, anti-inflammatory, anti-obesity, anti-diabetic, and anti-cancer properties.
HOW CARROT OR BEETROOT KANJI FERMENTS
Fermentation occurs due to lactic acid bacteria (LAB), a group of gram-positive bacteria that utilize carbohydrates (sugars) as a substrate for energy production. They convert these into simpler compounds, with lactic acid as the main end product. This lactic acid gives kanji its unique flavor, aroma, texture, taste, and color while supporting the growth of beneficial bacteria.
TYPES OF LAB STRAINS FOUND IN KANJI
The following LAB strains are commonly identified in carrot kanji, each offering health-promoting functions:
• Lactobacillus fermentum – Helps balance gut microbiota and provides antioxidant properties.
• Lactobacillus plantarum – Supports digestion and gut health with anti-inflammatory effects.
• Lactobacillus brevis – Promotes lactic acid production and boosts digestion and immunity.
• Pediococcus species – Enhances fermentation and aids in food preservation.
• Leuconostoc species – Produces lactic acid and beneficial enzymes, supporting digestion and immunity.
• Weissella species – Exhibits antimicrobial properties and supports digestive and immune health.
Let’s explore the gut microbiota along with prebiotics and probiotics to understand how they work together and why these matters for the multi-nutritional benefits of kanji.
GUT MICROBIOTA, PREBIOTICS, AND PROBIOTIC
• Gut microbiota refers to the microorganisms naturally living in the digestive tract and is now considered a key organ of the body.
• Prebiotics are the non-digestible parts of food that gut microbes use as energy. They foster the growth and activity of beneficial bacteria. Kanji contains pectin, fiber, and carbohydrates that act as prebiotics, nourishing gut-friendly microbes.
• Probiotics are live organisms that restore gut flora by increasing beneficial microbes. They fight harmful bacteria, improve digestion (reducing symptoms of IBS), support mental health (through the gut-brain connection), strengthen the immune system, assist recovery after antibiotic use, and aid in the production of nutrients such as vitamin C and B12 while improving mineral absorption.
HEALTH BENEFITS OF KANJI
Health professionals agree that probiotic foods can significantly benefit overall health. Let’s explore how the rich nutritional profile of kanji can support well-being.
DIGESTIVE HEALTH
The rich probiotic, fiber, and enzyme content, along with the soothing, mildly acidic nature of kanji, supports digestive health by reducing bloating, gas, and constipation. It detoxifies the gut, improves motility, enhances nutrient absorption, and can be used as an appetizer.
LIVER SUPPORT
Lactic acid fermentation and abundant antioxidants reduce inflammation and oxidative stress, which may protect against alcoholic and nonalcoholic fatty liver disease. Probiotics enhance bile acid production, regulate fat metabolism, and improve liver enzyme activity.
DIURETIC EFFECTS AND REPRODUCTIVE HEALTH
Carrot kanji has mild diuretic properties. Its high potassium content reduces water retention, promotes urination, and aids toxin removal. Balanced gut microbes improve nutrient absorption, while antioxidants may support reproductive health by mildly stimulating uterine muscle contractions and aiding hormonal balance.
IMMUNE SYSTEM
Probiotics, antioxidants, and vitamin C make kanji an excellent immunity-boosting drink.
SKIN HEALTH
High water content, antioxidants (which reduce oxidative stress), vitamin C (which supports collagen production), and probiotics (which promote gut health) all contribute to healthy, radiant skin.
WEIGHT MANAGEMENT
By enhancing digestion and metabolism, kanji supports weight loss and reduces the risk of chronic diseases.
HEART HEALTH
The detoxifying potential of kanji helps cleanse the blood, lower cholesterol levels, and may reduce the risk of atherosclerosis by combating oxidative stress.
BLOOD SUGAR REGULATION
High fiber content slows sugar absorption, preventing sudden spikes in blood glucose and promoting a feeling of fullness.
PROTECTION AGAINST WORMS AND PATHOGENS
Thanks to its probiotic and antimicrobial nature, kanji is traditionally used to fight intestinal worms and harmful microbes.
BENEFITS OF MUSTARD SEEDS IN KANJI
Mustard seeds not only enhance flavor with their pungent taste but also act as natural detoxifiers and replenish electrolytes such as selenium, zinc, magnesium, calcium, and iron. They stimulate digestive enzyme secretion, aid fermentation, and improve digestion. Selenium, magnesium, and omega-3 fatty acids in mustard seeds exhibit anti-inflammatory effects, while their antimicrobial properties inhibit the growth of harmful microbes during fermentation.
CONCLUSION
Despite being consumed for generations in the Indo-Pak region, kanji is not widely explored scientifically. However, it is an excellent plant-based, non-dairy fermented drink for delivering probiotics. Packed with health-boosting nutrients, kanji offers multiple health benefits and contains more bioactive phytochemicals than carrot juice.
In short, kanji is a miracle drink with the power to promote wellness from the gut outward.
FAQs ABOUT CARROT KANJI
1. Can people with diabetes drink carrot kanji?
Yes, but in moderation. The fermentation lowers sugar content compared to raw carrot juice, and its fiber slows glucose release. People on diabetes medication should still monitor their blood sugar.
2. Is kanji safe during pregnancy?
Homemade fermented drinks carry a small risk of contamination. Pregnant women should use clean utensils, ensure proper fermentation, and consult their healthcare provider before regular use.
3. How long can I store kanji?
Refrigerated kanji stays fresh for 4–5 days. Keep it in a sealed glass bottle and discard if it smells unpleasant or shows mold.
4. Does fermentation create alcohol in kanji?
A trace amount of alcohol can form if fermentation continues too long. Cover the jar with a muslin cloth, keep it out of excessive heat, and refrigerate promptly once the sour flavor develops.
5. Can children drink kanji?
Yes, in small servings. Start with a few tablespoons to check tolerance, as the tangy taste may be strong for young children.
DISCLAIMER
This content is for educational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider before using fermented foods as part of treatment for any medical condition.
CALL TO ACTION
Curious to try this traditional probiotic?
Prepare a batch of carrot kanji at home and share your experience in the comments.
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REFERENCES
1. Marco ML et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102.
2. Swain MR, Anandharaj M, Ray RC, Rani RP. Fermented fruits and vegetables of Asia: a potential source of probiotics. Int J Food Microbiol. 2014;191:84-96.
3. Kumar A, et al. Characterization of lactic acid bacteria from traditional carrot beverage (Kanji). J Food Sci Technol. 2013;50(2):298-303. 4. FAO/WHO. Guidelines for the evaluation of probiotics in food. 2002.