Moong dal vs arhar dal: Which is better for digestion?

Minara Helen: Dals are a daily part of Indian diets, but if you struggle with bloating, gas or heaviness after meals, the type of dal you choose can make a surprising difference. Some lentils break down easily in the stomach and soothe digestion, while others are more fibrous and can ferment in the gut. Clinical Nutritionist Palak Nagpal helps break down which dal is gentler and how to cook it so your gut feels lighter and more comfortable.

MOONG DAL: Moong dal especially the yellow split variety, is widely considered the easiest dal to digest. As Nagpal explains, "Moong dal is the gentlest dal for the gut. It has fewer fermentable fibres, so it causes far less gas and bloating compared to other dals." Because of its simple structure and soft texture, it breaks down quickly in the digestive tract. This makes moong dal ideal for people with a sensitive stomach, acidity, IBS tendencies, or anyone recovering from illness.

ARHAR (TOOR) DAL: Arhar dal is nutrient-rich and a staple in many Indian homes. But its fibre content is higher than moong, which makes it slightly harder to digest for sensitive individuals. Nagpal notes, "Arhar dal is nutritious, but it contains more complex fibres, which makes it slightly harder for a sensitive gut to break down." It's still a great everyday dal just one that benefits from mindful preparation.

WHY PREPARATION MAKES ALL THE DIFFERENCE: The way dal is cooked can completely change how your stomach feels after eating it.Nagpal emphasises, "Soaking dal is one of the simplest ways to reduce gas-forming compounds and make it lighter on digestion."

A few simple steps can instantly make any dal gentler Soaking: 

"Soak your dal overnight and add a splash of apple cider vinegar to the water this makes a big difference to digestibility." 

Pressure cooking: "Pressure cooking breaks down fibre and protein effectively, making dal easier for the gut to handle." 

Using digestive spices: "Digestive spices like hing, jeera, ajwain, ginger and turmeric can noticeably reduce bloating and improve enzyme activity." 

Avoiding undercooking: "Avoid undercooking dal; slightly raw dal ferments in the gut and leads to more gas."

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