Makhana: The Gut-friendly Super Snack

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If I close my eyes and think about my earliest memories of makhana, I am transported to my grandmother’s kitchen. The warm scent of ghee would waft through the house as she slow-roasted the delicate white seeds in an iron pan. It wasn’t just food—it was a rit­ual, it was love. She believed that makha­na soothed the stomach, nourished the brain, and brought strength to the body. And now, decades later, as a gut health expert and someone deeply immersed in the science of nutrition and the power of traditional Indian foods, I can tell you that she was absolutely right.

Today, in my role as Co-founder of ARNA Genext Solutions and as the Lead Coordinator for the Aahaar Kranti movement, I often speak about the dis­connect we’ve created between health and heritage. We rush toward imported superfoods while ignoring the treasures right in our backyard. But makhana, or fox nut, is finally having its moment, and rightly so. It’s a seed of resilience—not just nutritionally, but socially, culturally, and economically.

CRUNCHY PEARLS FROM MUDDY PONDS

Makhana comes from the aquatic plant Euryale ferox, which grows primarily in the Mithilanchal region of Bihar, especially in the districts of Darbhanga and Madhubani. For generations, farmers have cultivated it using deeply sustainable, labour-intensive methods that require intimate knowledge of water cycles, lunar phases, and careful harvesting by hand. The seeds are collected from muddy ponds, sun-dried, roasted at precise temperatures, and popped to produce the delicate, crunchy pearls we know as makhana. This is not an in­dustrial crop but an artisanal one. And every handful we eat carries the finger­prints of this ancient wisdom.

From the health perspective, makha­na is almost miraculous in its versatility. It is low in calories yet deeply satisfying. It is gentle on the digestive system, mak­ing it suitable for children, the elderly, and those with compromised gut health. It is gluten-free, non-inflammatory, and alkaline-forming—an ideal combina­tion for anyone trying to reduce bloat­ing, fatigue, skin issues, hormonal im­balance, or autoimmune conditions. I have recommended makhana to patients with everything from PCOS to IBS, thy­roid dysfunction to sugar cravings. And in almost every case, it helps, not just because of its nutritional content, but because of how the body receives it.

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DIGESTIVE TO EMOTIONAL HEALTH

You see, the gut is not just a digestive or­gan. It is the command centre of our im­mune system, our emotional regulation, and even our brain health. When we eat foods that are easy to digest and rich in minerals like magnesium, calcium, and iron—as makhana is—we’re not just nourishing the body; we are calming in­flammation, reducing stress signals, and creating hormonal harmony. Makhana is rich in plant protein and amino acids that support neurotransmitter synthe­sis. That’s why many people notice bet­ter focus, improved sleep, and a lift in mood when they include makhana in their routine.

In my own life, makhana has been a constant companion. During long working days, when I used to reach for biscuits or processed snacks, I slowly trained myself to replace them with roasted makhana—sometimes plain, sometimes tossed in ghee with curry leaves and mustard seeds, and some­times sweetened with a light dusting of powdered jaggery and cardamom. I started sharing it with my clients, my team, my family. My teenage daughter, who once craved chips and cookies, now munches on makhana while studying. And what’s more heartening is that she enjoys it—not out of guilt or discipline, but because her body actually craves it. That’s the magic of microbiome-friendly foods. When your gut flora thrives, your preferences shift. You begin to want what heals you.

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Over the years, I’ve also seen makha­na play a healing role in women’s health. In my work with mothers, adolescents, and women going through menopause, I often see a pattern—chronic fatigue, hair fall, erratic moods, and difficulty in maintaining weight. These are not just hormonal issues; they are signs of a gut-brain-hormone disconnect. Makhana, with its ability to stabilise blood sugar and replenish vital minerals, becomes an ally. Its calcium and phosphorus content supports bone density, especially crucial during and after menopause. Its protein helps rebuild tissues. Its low glycemic in­dex makes it a smart snack for those with insulin resistance or PCOS. It’s no exag­geration to say that this humble seed can support every stage of a woman’s life.

MITHILA MAKHANA IN FOCUS

But makhana’s power doesn’t stop at individual health. It has the potential to reshape entire ecosystems, social, eco­nomic, and agricultural. For too long, our farming communities have struggled to survive while growing the very foods that sustain our nation. In Mithila, de­spite being one of the few regions in the world that grows makhana, farmers re­mained in the shadows—overlooked, underpaid, and stuck in the margins of the food industry. That began to change when Mithila Makhana was awarded the Geographical Indication (GI) tag in 2022. This recognition wasn’t just symbolic; it created economic and le­gal protection for the farmers and put a spotlight on the authenticity and unique­ness of the region’s produce.

What followed was even more in­spiring. India Post began delivering GI-tagged Mithila Makhana through its vast network, bringing freshly har­vested makhana from village ponds directly into urban homes. When we received our first delivery at ARNA Genext Solutions, I remember the sense of joy that spread through our home. It was not just a snack, it was a connection to something real. We were eating the fruit of someone’s labour, love, and legacy. And that conscious­ness changes everything.

MAKHANA BOARD IN UNION BUDGET

In 2025, with the announcement of a dedicated Makhana Board in the Union Budget, we are seeing history being made. This board will provide much-needed infrastructure, from cold chains to cooperatives. It will support scientific research on processing and storage. It will link farmers with nu­tritionists, chefs, and entrepreneurs. Also, it will restore pride in indigenous knowledge.

This is why at Aahaar Kranti, our pan-India movement for nutrition awareness, we place such emphasis on reviving local, seasonal, and traditional foods. Our mission is not just to fight malnutrition, it is to create a culture of nourishment. And makhana, with its ancient roots and modern relevance, is the perfect symbol of that mission.

In our wel lness programmes, we now teach families how to cook with makhana in creative ways. At ARNA Genext Solutions and through our work with Aahaar Kranti, we fo­cus on helping people reconnect with their food through awareness, story­telling, and real conversations about where our nourishment comes from. We believe that understanding the jour­ney of food, from seed to plate, builds respect, not just for what we eat, but for those who grow it. When we speak about makhana, we talk about the hands that harvest, the slow roast in traditional iron pans, and the wisdom passed down through generations. Be­cause food education, in our view, is not about counting calories, it’s about cultivating consciousness, gratitude, and a deep appreciation for the inter­connectedness of our health, our land, and our communities.

I often remind people that healing is not a dramatic event. It is the sum to­tal of tiny, consistent choices. Replacing one packet of fried chips with a bowl of roasted makhana may seem small, but it is a seed you plant, of better digestion, clearer skin, better mood, and eventu­ally, better health.

So how do you begin? You begin sim­ply. Roast makhana on low heat in a bit of cow ghee. Add turmeric, black pepper, and rock salt. Store it in an airtight jar and keep it where you can see it, on your work desk, your kitchen counter, your child’s study table. Let it become part of your daily rhythm. You can also powder roasted makhana and add it to smooth­ies or use it as a thickener in soups. For children, makhana kheer made with dates and coconut milk is both festive and functional. For diabetics, a trail mix with makhana, pumpkin seeds, and cin­namon can work wonders. There are no rules, only possibilities.

Makhana teaches us that true nour­ishment is not loud or complicated. It is gentle, grounded, and wise. It comes from the soil, the water, the hands of a farmer, the memory of a grandmother.

Today, as we face a world over­whelmed by chronic disease, processed food, and environmental degradation, going back to foods like makhana is not a regression, it is a revolution. It is how we reclaim our health, our culture, and our connection to the land.

Let this small, white seed be a re­minder that food can be medicine. That simplicity can be powerful. That tradi­tion can be our future. Let it guide you back to balance, one handful at a time.

* The writer is a gut health expert, Co-founder, ARNA Genext Solutions Pvt Ltd, and Lead Coordi­nator, Aahaar Kranti – For a Nutri­tionally Aware Bharat.