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Dal is a staple in most Indian households – a comforting, protein-rich dish that forms the basis of many vegetarian meals. Rich in fiber, minerals and plant-based proteins, it is both nutritious and versatile. However, for some people, especially those with a sensitive gut, lentils may be difficult to digest and may cause bloating or discomfort.
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Holistic health nutritionist and diabetes educator Khushi Chhabra shares effective ways to make lentils easier to digest — especially for people with a sensitive gut or who experience bloating after eating it. In an Instagram video posted on October 8, the nutritionist highlights that lentils are loaded with protein, fiber and minerals, but if they make you feel gassy or bloated, that means you’re eating them wrong. She shares simple changes that can make dal lighter, more gut-friendly and beneficial in balancing blood sugar.
easily digestible pulses
According to Khushi, the most digestible dal is yellow moong dal, followed by green moong and toor dal. If lentils make you feel bloated or gassy, choosing these easily digestible pulses will help your gut slowly adapt. “Follow this pattern of eating pulses based on digestibility to get your gut comfortable first,” she advises, adding, “If your gut is sensitive, start with moong dal once or twice a week and notice how your body reacts – gradually building up a tolerance.”
soaking
Nutritionists recommend soaking the lentils for at least two to three hours or overnight if possible to make them more digestible. “It reduces lectins and smoothes digestion,” she explains.
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cooking
Khushi also highlights some simple cooking tips that can make dal easier to digest. She recommends adding apple cider vinegar as it helps with absorption – “Add 1 teaspoon of apple cider vinegar (ACV) when boiling, it helps balance blood sugar spikes and improves nutrient absorption.” Apart from this, using some spices like ginger and asafoetida while cooking also increases the digestibility of pulses. “Use adhrak (ginger) and asafoetida (asafoetida) in your tadka as both are powerful in reducing bloating and easing digestion,” she says.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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