Let’s be real – dal is the ultimate comfort food in every Indian kitchen. Be it the creamy richness of dal makhani or a simple, soothing bowl of dal tadka, it is an everyday indulgence rich in proteins and nutrients. But for some people, eating lentils is not always a comfortable experience. Bloating and digestive problems may force them to think about this nutritious diet. Good news? You do not have to leave pulses. A few simple changes can make it easier on your stomach. First, let’s figure out why it creates problems.
Also read: Moong Dal Dumpling Curry – A delicious and unique twist to your regular dal recipe
Why can lentils make you feel bloated?
Feeling gas after dal? You are not alone. Nutritionist Rashi Chaudhary explains that the lectins present in lentils can cause gas in people with sensitive intestines. Although pulses are rich in fiber, some types of pulses – like urad dal, chana dal, matar dal, rongi dal and arhar dal – may seem heavier to digest than others.
Here are 5 expert tips to make dal easier on your stomach:
According to Ayurvedic doctor Varalakshmi Yanamandra, here are five game-changing ways to make lentils easier to digest:
1. Soak it just the way you want it
Do you want to save your stomach? Do not skip soaking the pulses. Soak it for at least 4 to 6 hours so that its hard outer part goes away and it becomes easier to digest. Soaking not only retains the nutrients but also reduces gas and bloating. Be it moong, masoor, or any other pulse – this step is not negotiable.
2. Tomatoes and Lemons Can Wait
Yes, tomatoes and lemon make your dal delicious, but here’s the problem: Their acidity can toughen the skin of the lentil during cooking, making it harder to digest. Experts suggest boiling the tomatoes first, removing the seeds and adding them only later. As for the lemon? Wait until your dal is completely cooked and becomes soft.
3. Salt goes last
Do you know what makes very soft lentils go bad? Add salt very quickly. According to the expert, salt can harden the outer layer of dal and cause uneven cooking. Add it at the end for best results. Pro Tip: If you’re cooking beans, a secret ingredient like kelp (edible seaweed) can soften them faster. Who knew?
4. Spices + Fat = Digestion Win
Spices are not just for enhancing taste. Asafoetida, bay leaves, and ajwain (carom seeds) help break down the complex carbs in pulses, reduce gas, and smooth digestion. A fatty substance like ghee or sesame oil does more than add flavor — it helps your body absorb nutrients better.
5. Remove that foam
Have you ever noticed foam at the top while cooking lentils or beans? Don’t ignore it. The foam contains compounds that can cause gas or indigestion. Remove it as soon as you see it. Your stomach will thank you.
5 more ways to get the best benefits from lentils
If you think cooking dal is the only solution, think again. Nutritionist Kavita Devgan shares more tips:
1. Choose unpolished pulses
Skip the shiny things. Unlike artificially polished pulses, unpolished pulses are rich in natural nutrients.
2. Move towards quality
Choose reliable brands for pulses that are high in protein, low in fat and rich in essential nutrients.
3. Mix things up
Don’t be loyal to just one type of dal. Different types = different nutrients. Keep it interesting!
4. Get creative with it
Think beyond pulses and rice. Try lentil-based salads, snacks, or even flatbreads. Lentils are extremely versatile.
5. Make it a daily habit
For a protein-rich diet, include lentils regularly in your plate at least once a day. Your health will thank you.
Also read: Shevga Dal Masala: This Maharashtrian Dal Recipe Is All You Need For A Quick Dinner
Follow these tips to enjoy all the benefits of lentils without the digestive hassle. It’s simple, delicious, and stomach-friendly – what’s not to love about it?
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
