Ragi Ambli Recipe – Sadhguru's Drink for Gut Health & Summer

India is witnessing an average temperature of 40°C outside and every Indian must be feeling something off in their stomach.

Heat waves, constant sweat, and digestive issues will be the next summer months.

Ragi ambli, as popularized by Sadhguru, is a cooling millet drink from south India, which will keep your digestion running smoothly.

Millet ambli is a simple yet powerful drink and thanks to fermentation, it stimulates the growth of good gut bacteria.

In this blog, we're telling you everything about the new viral sensation of ragi ambli and how to make it at home.

1. How to make Ragi Ambli at home:

1.1 Ingredients for Sadhguru ragi recipe:

• 150 gm Ragi flour
• Salt - as per taste
• 40 gm Onion (chopped)
• 4-5 pcs Curry leaves (optional)
• 2 tbsp Coriander leaves (finely chopped)
• 2 to 3 pcs Green chilli (finely chopped)
• 80 ml Curd

1.2 Ragi ambli recipe:

• Take ragi (finger millet) flour in a bowl. If you take Organic Ragi, it will make this recipe healthier.
• Add half a glass of water and mix it well, making sure there are no lumps left out.
• In another pan, boil the required amount of water. When the water starts boiling, add the ragi slurry into the water and stir it continuously.
• Bring it to boil until it forms a paste like consistently under low flame.
• When it becomes thick, let it cool at room temperature.
• Start making a medium-sized ball and drop in a matka or bowl full of water.
• Now cover the same pot with a cover and let it ferment for 4-6 hours or even overnight.
• After fermentation, mix all the ragi balls in the water, add salt, chopped onion, chopped curry leaves, chopped green chilies, and coriander leaves.
• To this, add fresh buttermilk or dahi to get the amazing rag ambli drink for gut health.

2. Health Benefits of Ragi Ambli drink:

• Ragi ambli is naturally fermented and stands out nutritionally because it combines the benefits of millets with fermentation.
• Ragi (finger millet) is one of the richest plant sources of calcium, making it particularly useful for bone health, especially for women and growing children.
• Ragi drink for gut health also contains dietary fiber that slows digestion, helping maintain stable blood sugar levels - an important factor for people with 9-5 jobs.
• Due to fermentation, Ragi ambli has a better nutrient absorption and it reduces antinutrients like phytates, allowing minerals such as iron and calcium to be better absorbed by the body.
• With buttermilk or curd, this sadhguru ragi recipe encourages the growth of beneficial bacteria, which supports gut microbiome diversity.
• This can improve digestion, reduce bloating, and even support immunity over time.

3. Make This Fermented Ragi Drink Part of Your Summer Diet

Ragi ambli drink is light on the stomach, hydrating, and naturally cooling, making it ideal to be a part of your summer diet plan

This fermented drink can also be a part of your summer diet plan for weight loss, as it is low on calories and rich in micronutrients.

Compared to sugary beverages or packaged drinks, ragi ambli offers sustained energy without any glucose spikes or crashes.

Give it a try and notice how your body responds.

Loved this ragi ambli recipe? Your body will thank you even more when you rotate millets through the week. At Refreshyourlife, our millets are organic certified, clean label & premium quality - grown the way nature intended. Grow your millet basket here.