Which Dal Should Be Avoided? Simple Tips for Everyday Cooking
May, 20 2025
Ever wondered if all dals are good for your belly? The answer is a bit tricky. Most folks think dal is always healthy, but the truth? Some types will mess with your stomach, give you gas, or mess up your day if you’re not careful. Not fun, especially if you want a peaceful evening after dinner.
Some dals are harder to digest, especially when they’re unlabeled or processed in weird ways. I learned this the hard way after eating a big bowl of chana dal and feeling like my stomach was about to start a drum solo. It’s not about blaming dal itself—just knowing which ones can be a problem for certain people at certain times.
This isn’t about scare tactics. You probably have your favorites—moong, toor, masoor—and they’re all great when used right. But if you’ve got a baby at home, someone with sensitive digestion, or you just want to avoid unnecessary food drama, a little dal knowledge goes a long way. Stick around for tips that keep your kitchen (and stomach) calm.
- When Not All Dals Are Equal
- Dal That Bloat: What to Watch Out For
- Dals to Avoid for Babies and Seniors
- Processing and Additives: Hidden Risks
- Healthier Dal Swaps
- Practical Tips for Making Dal Easy on Your Stomach
When Not All Dals Are Equal
It’s easy to toss all dals into the same basket and call them healthy, but the truth is each dal brings something different to the table. Whether it’s protein, fiber, carbs, or the way your body reacts, they’re not all built the same. That’s why knowing which dal to avoid in certain cases can actually make life a lot easier.
Take moong dal, for example. It’s gentle on the gut and great for kids or folks with weak digestion. On the flip side, whole urad dal (the black kind used for dal makhani) is heavy, and often leaves some people feeling bloated or stuffed. Then there’s chana dal—packed with protein but also known for its gassy aftermath if you don’t cook it right.
Dr. Shweta Mahadik, a clinical nutritionist in Mumbai, puts it simply:
“Not all dals fit all people. Some are ideal for quick digestion, while others need extra soaking and thorough cooking to avoid stomach issues.”
It helps to know which dals make sense for your family. Here’s a quick look at some popular dals and how they compare:
| Dal Type | Protein (per 100g cooked) | Fiber | Easy to Digest? |
|---|---|---|---|
| Moong Dal (yellow, split) | 7g | 1.8g | Yes |
| Chana Dal | 8g | 5g | No (causes gas in some) |
| Masoor Dal (red) | 7.6g | 3.9g | Usually |
| Urad Dal (black) | 7g | 2.5g | No (heavy on stomach) |
| Toor Dal | 7.2g | 3.3g | Medium |
Your best option really depends on who’s eating. Priya loves moong dal for our kid’s khichdi, while I sometimes pick toor dal for a thicker sambar. It’s not about ditching a dal forever—just picking what fits the moment and making your choice a little smarter. And if you’re dealing with any gut troubles, picking the right dal can actually save you a lot of pain—literally!
Dal That Bloat: What to Watch Out For
If you’ve ever eaten dal and felt your tummy puff up like a football, you’re not alone. Some types are just tougher on the gut. The usual suspects? Chana dal, whole urad dal (like in dal makhani), and sometimes even toor dal. These guys have more fiber and complex starch, which makes them famous for causing gas, especially if you’re not used to eating lots of legumes.
Here’s the science in plain English: our bodies can’t break down some parts of these dals in the small intestine. So, the food makes it all the way to your large intestine, where the bacteria feast on it and make gases as a by-product. Not fun if you have a meeting after lunch.
Check out this quick comparison:
| Dal Type | Known for Bloating | Fiber (per 100g cooked) |
|---|---|---|
| Chana Dal | High | 7.6g |
| Whole Urad Dal | High | 5.7g |
| Toor Dal | Medium | 6.0g |
| Masoor Dal | Low | 3.9g |
| Moong Dal (Split) | Very Low | 3.5g |
This doesn’t mean chana or urad are the enemy. But if you’ve got a sensitive gut, are new to eating dal, or you’re trying to keep things light, it helps to know which ones are sneaky in the bloating department. The most dal to avoid for gas are usually chana dal and urad dal—especially if you eat them often or in large portions.
A few more quick tips if you don’t want to give your digestive system a workout:
- Soak your dal overnight. This cuts down bloating and makes them cook faster too.
- Use a pressure cooker – it actually helps break things down a little more.
- Add a pinch of hing (asafoetida) or fresh ginger while cooking. These aren’t old wives’ tales, they really help.
- Start with smaller portions. Let your gut build up its “dal muscles.”
Choose what works best for you, and remember, you don’t have to quit dal, just pick the one that treats your gut kindly.
Dals to Avoid for Babies and Seniors
Babies and older folks don’t digest everything the same way as younger, healthy adults. When picking dal, being careful makes a difference. Some popular options can give babies tummy aches or even cause major bloating for grandma or grandpa. So which dals are best to skip?
Here’s the lowdown:
- Chana dal (split chickpeas) – This one’s heavy on the stomach. It’s loaded with fiber and protein, but babies can’t handle it well. For seniors, it’s a gas machine and can add pressure to weak digestive systems.
- Urad dal (black gram) – That famous creamy dal makhani? Not for little tummies. Urad’s tough to break down and one of the top triggers for gas or colic in babies. It can be risky for elders dealing with constipation, too.
- Rajma (kidney beans) and whole masoor (whole red lentils) – Technically not dals but used like them. Both take forever to digest and can be rough for sensitive bellies or folks with slower digestion.
Here’s a quick table laying it out so it’s even clearer:
| Dal/Bean | Babies (Under 1 Year) | Seniors | Why Should You Avoid? |
|---|---|---|---|
| Chana Dal | No | Limit | Hard to digest, can cause gas or stomach upset |
| Urad Dal | No | Limit | Heavy, triggers gas, constipation risk |
| Rajma | No | Limit | Very heavy, bloating, tough on gut |
| Whole Masoor | No | Limit | Slower to digest, risk of tummy upset |
For babies starting solids (around 6 months), the safest bet is moong dal, especially split and husk-free (yellow moong dal). It’s soft, gets creamy on cooking, and is the least likely to cause trouble. Same goes for most elders, especially if they’ve had any gut trouble recently.
If you need dal for a grandparent or little one, skip the dal to avoid list and stick to recipes using moong (yellow moong is best). Less tummy drama for everyone at the table and definitely fewer midnight wake-ups.
Processing and Additives: Hidden Risks
Ever checked the label on a bag of dal lately? Most people just look for the name—chana, masoor, toor, moong. But there’s more happening behind the scenes. Some dals go through extra processing to look cleaner, brighter, or to last longer on the shelf. The problem: these steps can mess with nutrition and even bring in stuff you probably don’t want in your diet.
First up, polishing. Shops love selling shiny dal, but the shine usually comes from oil or even chemicals like marble powder. Eating polished dal means losing out on essential fiber and maybe getting tiny traces of unwanted stuff. There’s even a study by the Indian Institute of Pulses Research showing that up to 30% of dal on the market is polished with mineral oil or water, dropping the fiber and B vitamin content.
Then come preservatives. Dals sit on shelves for ages, especially in big stores. Some packs get a dose of chemical preservatives, or are fumigated with agents like sulfur dioxide. These can cause allergies for some folks or lead to digestive issues if you eat them regularly.
Ever seen dal that holds its color way longer than usual? Some manufacturers add food-grade color to make it look fresh. While these colors are legal, they’re not doing anything good for your health and just cover up old stock.
- Choose unpolished dals—yes, they’re dull to look at, but you get all the fiber and nutrients.
- Look for the FSSAI or USDA organic mark for better quality checks.
- Rinse dal well, even if it looks clean. This cuts down residue from processing.
- Buy smaller amounts more often so you’re not stuck with old stock that might have more preservatives.
Here’s how the numbers stack up, just to see what you might miss if you go for polished versus unpolished:
| Type | Fiber (per 100g) | B Vitamins (mg/100g) |
|---|---|---|
| Unpolished Dal | 7.5g | 1.2mg |
| Polished Dal | 4.2g | 0.7mg |
In short, the shiny stuff comes at a cost. If your goal is a healthy dal recipe for daily use, stick with the basics. Less shine usually means more goodness on your plate.
Healthier Dal Swaps
Picking the right dal isn't just about taste; it's about what actually does your body good. While some dals, like chana and urad, are rich but heavy, there are better choices if you want something easy on your tummy and nutritious. Here’s how you can switch things up without giving up your favorite comfort food.
First up, moong dal (split yellow moong) wins the medal for being super light and easy to digest. If you ever had stomach trouble, chances are your doctor said, “Eat moong dal khichdi.” That’s not just old-school advice. It really is easier for your gut, especially for kids, seniors, or anyone recovering from illness.
Red lentils—masoor dal—are also famously gentle. They cook fast, have loads of protein, and don’t leave you feeling heavy. When my wife Priya wants to whip up something healthy in a rush, masoor dal is her go-to. Masoor is lower in fat and still has plenty of fiber.
If you’re worried about gas, avoid chana dal and whole urad dal. These have more oligosaccharides (a type of carb that causes bloating). Instead, swap them for:
- Moong dal (yellow or green)—easy on digestion
- Masoor dal—gentle, cooks fast
- Split toor dal—milder, less likely to cause discomfort, but avoid if you’re sensitive to high fiber
Curious about nutritional differences? Here’s a quick comparison for one cooked cup of common dals (approximate values):
| Dal Type | Calories | Protein (g) | Fiber (g) | Digestion |
|---|---|---|---|---|
| Moong Dal (split) | 212 | 14 | 15 | Very Easy |
| Masoor Dal (red lentil) | 230 | 18 | 15.6 | Easy |
| Chana Dal | 269 | 15 | 13 | Heavier |
| Urad Dal (whole) | 341 | 25 | 18 | Heaviest |
If you like the taste of heavier dals but want to make them gentler, try soaking them overnight and cook with ginger or a pinch of asafoetida (hing). These tricks cut down gas and make your meal easier on your gut. Swapping even half the chana or urad in your recipe with moong can make a real difference. Your stomach—and maybe your family—will thank you.
Practical Tips for Making Dal Easy on Your Stomach
If you’ve ever felt bloated or heavy after eating dal, you’re definitely not alone. It usually comes down to the type of dal, how you’re cooking it, and what you throw in there. Don’t worry, you can still enjoy dal—just make a few tweaks and your stomach will thank you. Here are some down-to-earth ways to make dal super gentle on your digestion.
- Soak Your Dal: Always soak dal for at least 30 minutes before cooking. This simple step reduces phytic acid and makes it easier to digest. It also softens the dal, which is great for absorbing flavor and using less gas or electricity when cooking.
- Cook With More Water: Use a bit more water than usual so the dal is soft and easy on your gut. Well-cooked dal is way less likely to make you feel gassy.
- Add Hing (Asafoetida): Just a pinch goes a long way. This spice is a magic fixer for gas and bloating, especially in dals like chana and toor.
- Skim Off the Foam: Ever see that foam bubble up when boiling dal? Scoop it off with a spoon. That froth contains some of the stuff that makes you feel uneasy later.
- Use Spices That Help Digestion: Ginger, cumin, black pepper, and turmeric are all-stars. They not only make your dal taste great, they help your belly break it down.
- Stick to Split or Hulled Dal: Moong dal (especially yellow, split moong) and masoor dal are usually gentle on even the most sensitive stomachs. Whole dals with their skins, like whole urad or mung, can be tough for folks with digestive problems.
Check out this quick cheat sheet on which dals are easiest on your stomach versus ones that can cause extra trouble:
| Dal Type | Digestibility | Common Issues |
|---|---|---|
| Yellow Split Moong Dal | Very easy | Rarely causes bloating |
| Red Masoor Dal | Easy | Light, good for sensitive stomachs |
| Chana Dal | Moderate | Can cause gas, soak well |
| Toor (Arhar) Dal | Moderate | Foam causes bloating unless removed |
| Whole Urad Dal | Heavy | Harder to digest, skip if stomach is upset |
One more tip that has worked wonders at my place: Don’t rush! Give your dal enough time to cook until it’s super soft, especially if you add veggies like spinach or bottle gourd. They not only mix in better, but they help make the dish easier for your system to handle. Try these tricks and even the most stubborn gut will warm up to your dal routine.
If you want to pick the safest bet, yellow split moong dal is the winner for a happy stomach—no drama, no regrets. That’s how you win at cooking with dal to avoid in mind.