Fermented Beet Kanji: India's Probiotic Drink

Kanji is a traditional lacto-fermented drink from North India, usually made with carrots — see our already-published carrot kanji recipe. The beet version follows exactly the same principle (a root vegetable, black mustard seeds, water, salt, a few days of fermentation) but yields a strikingly pink drink, slightly sweeter than the carrot version and very appealing visually.

Like any homemade fermented drink, it calls for rigorous jar hygiene, and it belongs alongside a meal in small amounts rather than in one large glass on its own.

Why ferment a drink in Ayurveda?

Lactic fermentation develops beneficial bacteria and changes a vegetable's taste (tang, a light fizz) and texture. A review by Wastyk and colleagues, published in 2021 in the journal Cell, found that a diet rich in fermented foods increased gut microbiome diversity and lowered certain inflammatory markers in participants over several weeks (see on Google Scholar). This is recent data on fermented foods in general, which lends support to a long-standing traditional use of kanji for digestion, even though no study has looked at kanji itself.

Beets bring their own, better-documented reputation to the mix: a clinical trial by Webb and colleagues, published in 2008 in the journal Hypertension, found that a dose of nitrate-rich beet juice significantly lowered blood pressure in healthy volunteers, through the conversion of dietary nitrates into nitric oxide in the body (see the study on Google Scholar). That trial used fresh, nitrate-rich beet juice, not a fermented drink like kanji: it documents a real effect of beets in general, one that should not be assumed to carry over directly to this particular recipe.

The traditional beet kanji recipe

Allow 3 to 5 days of fermentation depending on room temperature — the warmer it is, the faster it goes. The drink is ready once it has developed a distinct tang and a light natural fizz.

How do you get the fermentation right?

1. Use a perfectly clean glass jar — jar hygiene is the key to a healthy fermentation, far more than the recipe itself.
2. Leave the jar in a warm, bright spot (a sunny windowsill), covered with cloth rather than sealed tight for the first few days, so air can circulate.
3. Taste starting on day three: once the tang and light fizz suit you, strain and refrigerate.
4. Once strained, kanji keeps for about a week in the fridge, in a sealed container.

This drink pairs well with a digestive routine built around kitchari or a regular dinacharya, taken in small amounts with meals rather than in a large glass on its own.

Precautions and who should abstain

• Fermentation hygiene: a poorly cleaned jar can develop unwanted mold rather than a healthy lactic fermentation. If you notice a bad smell, visible mold or an unusual color, discard the batch without hesitation.
• Sensitive stomach or reflux: kanji's tanginess can worsen heartburn in people prone to stomach acidity or reflux — introduce it in small amounts.
• Kidney stones: beets are high in oxalates; people with a history of calcium oxalate kidney stones should moderate regular consumption and check with their doctor.
• Pregnancy: homemade fermented foods require impeccable hygiene; if in doubt about the preparation, it is better to abstain during pregnancy.
• Blood pressure treatment: if you are already being treated for low blood pressure or take blood-pressure-lowering medication, mention regular beet consumption to your doctor.
• Gradual introduction: as with any fermented food, start with small amounts (a small glass) to gauge your digestive tolerance.

General precautions on homemade preparations are detailed in our safety guide, and our digestion and bloating article places this drink within a broader digestive approach.

Variations and pairings

For a milder kanji, cut back slightly on the black mustard; for a spicier one, add an extra pinch of cayenne pepper toward the end of fermentation. Like the carrot version, it pairs well with a simple meal built around mung dal, in small amounts as a side, or as a half-glass digestif after lunch.