7 Best Dals for IBS Relief – Easy Indian Recipes for Gut Health
Discover the 7 best dals for IBS that are easy to digest, protein-rich, and bloat-free. Perfect for gut healing, energy, and IBS-friendly Indian meals.
If you love dal but feel bloated or uncomfortable after eating it, you’re not alone. For many of us with IBS, lentils can feel like a double-edged sword—packed with protein and fiber, but often causing gas, pain, or urgent poop.
When I was first diagnosed with IBS, I almost stopped eating dal completely. But the truth is, not all dals are created equal. Some are naturally easier to digest, lower in FODMAPs, and packed with gut-healing benefits. The key is choosing the best dals for IBS, cooking them the right way, and avoiding common irritants like onion, garlic, or too much oil.
In this blog, I’ll share the 7 best dals for IBS, my personal cooking tips, and how to prepare them so your gut stays calm and happy.
What Makes a Dal IBS-Friendly?
Before we get into the best dals for IBS, here’s what to look for:
✅ Low in FODMAPs (fermentable carbs that trigger IBS)
✅ Easy to digest and cook
✅ Not too heavy or sticky
✅ Low on bloating potential
✅ Gentle spices, no onion-garlic
Most people with IBS do best with split dals, especially when they’re soaked, rinsed, and cooked with digestive spices like jeera, hing, and curry leaves.
7 Best Dals for IBS (Tried, Tested, and Loved)
Let’s go through each one with its benefits, ideal cooking method, and how to avoid digestive issues.
1. Moong Dal (Yellow Split Moong) – The Safest Dal for IBS
This is hands-down the best dal for IBS. It’s light, easy to digest, and incredibly soothing.
Benefits:
Low-FODMAP
High in plant protein
Quick to cook, gentle on the gut
Can be made as khichdi, soup, or plain dal
✅ Always soak for 2–3 hours and cook with cumin, ginger, hing.
2. Masoor Dal (Red Lentils) – For Energy and Quick Meals
Masoor dal is a great option if you’re in a rush—it cooks fast and tastes amazing.
Benefits:
High in iron and protein
Supports muscle recovery
Can be blended into soups for easier digestion
⚠️ For some IBS types (especially diarrhea-dominant), this can be gassy. Soak it well and avoid over-spicing.
3. Toor Dal (Split Pigeon Peas) – Comforting But Requires Caution
Toor dal is a staple in Indian households but can be heavy for some people.
Benefits:
High in protein and potassium
Good for balancing Vata when paired with ghee
Helps satiety and energy
⚠️ Always soak, skim foam during boiling, and use digestive spices.
4. Urad Dal (Split Black Gram without skin) – Use in Small Amounts Only
Urad dal is usually considered heavy but split urad without skin is easier to digest.
Tips:
Use in dosa batter or soups, not as plain dal
Mix with moong for balance
Always ferment properly to break down complex carbs
5. Chana Dal (Split Bengal Gram) – Moderate, But IBS-Sensitive Should Limit
Chana dal is delicious but higher in FODMAPs. Use only if your body tolerates it.
Safe Usage:
Small portions (¼ cup cooked)
Combine with rice or soup
Add ajwain, hing, curry leaves while cooking
6. Mashed Green Moong (Whole Moong Sprouted & Cooked) – Gut-Healing Superfood
Sprouted green moong is powerful. It improves gut flora, reduces inflammation, and helps in weight loss + muscle repair.
Cooking Tip:
Pressure cook till soft
Use coconut, ginger, and curry leaves
Avoid raw sprouts if your digestion is weak
7. Kulthi Dal (Horse Gram) – For Constipation + Detox
Horse gram is excellent for sluggish digestion and detoxification.
Ayurvedic Benefits:
Warms the body
Breaks down kidney stones
Balances Kapha and Vata
⚠️ Not for Pitta imbalance or during IBS flare-ups. Use once a week only.
IBS-Friendly Dal Cooking Tips That Changed My Gut
These tweaks made ALL the difference for me:
| Habit | Why It Helps |
|---|---|
| Soak dal for at least 4 hours | Removes phytic acid and improves digestion |
| Skim the foam while boiling | Foam contains gas-forming elements |
| Use hing (asafoetida), cumin, ginger, ajwain | All are carminatives that prevent gas |
| Avoid onion & garlic | They are high-FODMAP and often trigger bloating |
| Cook dal in ghee or cold-pressed oil | Supports better digestion and Vata balance |
| Use curry leaves, methi seeds, and coriander | Improve gut lining and aid motility |
Choosing the best dals for IBS can feel confusing, especially when every dal seems to cause bloating. But after years of experimenting, I found the best dals for IBS that don’t trigger symptoms.
Moong dal is one of the best dals for IBS thanks to its lightness and soothing effect. When you’re cooking the best dals for IBS, always soak and cook with spices like hing and jeera. The best dals for IBS don’t include heavy or raw lentils.
Instead, sprouted moong, red lentils, and occasionally toor dal work well. I now make meal plans using the best dals for IBS that keep my gut calm and my protein intake high.
Whether you’re trying khichdi or soup, remember the best dals for IBS are the ones your stomach agrees with. Try these best dals for IBS and feel the difference in your energy, mood, and poop!
Ayurvedic Tips for Digesting Dal Better
Drink a small cup of jeera-ajwain water after your dal meal.
Use fresh curry leaves while tempering.
Add a pinch of hing to hot oil before adding dal—game changer!
Avoid curd + dal in the same meal—it can lead to heaviness.
Always eat dal with a little ghee to balance the dryness.
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Tech Note
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