Nutritionist Rashi Chowdhary explains that for individuals with sensitive stomachs, consuming dals may lead to bloating.
Many individuals, in their pursuit of meeting their daily protein needs while enjoying a classic dal chawal meal, may inadvertently compromise their digestive well-being. Some types of dals can potentially cause bloating, primarily due to the lectins they contain. However, it’s important to note that avoiding dals isn’t the solution; instead, individuals with sensitive stomachs should explore ways to minimize the effects of lectins, according to nutritionist Rashi Chowdhary.
Dr. Vidhi Dhingra, a senior dietician at vHealth by Aetna, explained that pulses, including dals, often contain high levels of indigestible carbohydrates, which can irritate the stomach lining and lead to gas formation in the gastrointestinal tract. This is why traditional methods involve fermenting, soaking, or sprouting dals.
Chowdhary shared several strategies for enjoying dals without experiencing bloating:
1. Soak them overnight in a mixture of one tablespoon of apple cider vinegar (ACV) with the mother and water, as you typically would. Ensure the soaking lasts overnight.
2. Overcook dals, especially larger ones like urad and chana dal, to reduce lectins.
3. Enhance your preparations with ingredients like ginger and hing (asafoetida) to facilitate digestion.
4. Begin with smaller dals when trying the above techniques, as they tend to yield better results than larger pulses and legumes such as rajma, chana, and butter beans.
However, if these approaches fail to alleviate bloating and you’re following a vegan or vegetarian diet, it’s advisable to seek professional guidance to address underlying gut issues. Eventually, you’ll need to find a way to maintain adequate protein intake.
In addition to soaking dals overnight and utilizing fermentation techniques, incorporating carminative spices like cumin, fennel, coriander, cardamom, pepper, and a pinch of asafoetida can support digestion and minimize gas-related discomfort.
Dr. Dhinghra emphasized the benefits of taking a walk after consuming dals, as it can further aid digestion.