3 min readNew DelhiOct 14, 2023 11:21 AM IST
First published on: Oct 13, 2023 at 08:20 AM IST
In our quest to fulfill our daily protein intake and our love for dal chawal, many people forsake their digestive health. Some dals can make one feel bloated. According to nutritionist Rashi Chowdhary, dals can bloat some of us with a sensitive gut. “Because of the lectins they contain. It doesn’t mean you don’t eat it, it just means you figure a way around to reduce the lectins,” said Chowdhary.
Dr Vidhi Dhingra, senior dietician, vHealth by Aetna said that since pulses contain large amounts of indigestible carbohydrates, they irritate the stomach lining and result in the formation of gas in the GI or gastrointestinal tract.
This is why, traditionally, dals are fermented, soaked, or allowed to be sprouted.
Chowdhary listed a few ways in which one can have dals without feeling bloated.
*Soak them overnight with one tablespoon of ACV or apple cider vinegar with the mother and water like how you would normally. “But make sure it’s overnight,” said Chowdhary.
*Overcook your dals, especially the bigger ones like urad and chana dal, to reduce lectins.
Ensure you overcook your dals (Source: Getty Images/Thinkstock)
*Add ginger and hing or asafoetida to your preparation to ease digestion.
*Try all of the above with smaller dals first. “They will work better than bigger pulses and legumes like rajma, chana, and butter beans,” said Chowdhary.
However, if none of these work, and you are vegan/vegetarian, Chowdhary advised seeking professional guidance to “fix your gut issues” first because you can’t avoid them for too long. “You’ll have to find a way to get enough protein in,” said Chowdhary.
Apart from soaking dals overnight or allowing them to ferment, adding carminative spices like cumin, fennel, coriander, cardamom, pepper, and a pinch of asafoetida is said to aid digestion which prevents gas and the uncomfortable bloat feel.
Dr Dhinghra further added that it is advisable to take a walk after eating dals to aid digestion better.
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Here's what to consider (Source: Pixabay) 
Ensure you overcook your dals (Source: Getty Images/Thinkstock)
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