Is Dal Rice Good for Stomach Upset? The Complete Guide

November 13, 2025 •

4 min read

According to numerous digestive health experts, plain dal rice, particularly in the form of moong dal khichdi, is a highly recommended and easily digestible meal for soothing a sensitive tummy. So, is dal rice good for stomach upset? This simple yet nutritious comfort food offers gentle nourishment without burdening the digestive system.

Quick Summary

Plain dal rice is widely considered excellent for an upset stomach due to its easily digestible nature and bland ingredients. It provides necessary nutrients without irritation. Careful preparation, including using lighter lentils and minimal spices, is key to maximizing its soothing benefits.

Key Points

Easily Digestible: Plain dal rice, especially khichdi made with moong dal, is soft, bland, and easy for a sensitive stomach to process.
Use Moong Dal: Choose lighter lentils like moong dal, which is less likely to cause gas and bloating compared to heavier types.
Keep Spices and Fat Low: Avoid a rich, spicy tempering. A simple seasoning with turmeric and cumin is best to prevent irritation.
Stay Hydrated: Preparing dal rice with extra water, as in a porridge, helps replenish lost fluids and electrolytes, particularly during diarrhea.
Avoid Heavy Ingredients: Do not use excess oil, ghee, or trigger foods like high-fiber vegetables, full-fat dairy, or spicy peppers.
Eat in Moderation: While nutritious, eating overly large portions can still burden a sensitive stomach, so opt for smaller, frequent meals.

Why Dal Rice is an Ideal Choice for a Sensitive Stomach

When dealing with a stomach upset, the goal is to provide your digestive system with a break while still delivering essential nutrients. Plain dal rice, especially prepared as a simple khichdi, checks all the right boxes. Its components are gentle and unlikely to irritate the gastrointestinal tract, a key reason it is a staple recovery food in many cultures. The combination of soft, cooked rice and well-boiled lentils creates a low-fiber, low-fat meal that is easy to break down and absorb.

The Soothing Power of Specific Ingredients

White Rice: Plain white rice is a bland carbohydrate that provides energy without taxing the digestive system. It is low in fiber, which helps bind the stool, making it particularly beneficial for those experiencing diarrhea. This is why it is a core component of the BRAT (Bananas, Rice, Applesauce, Toast) diet.
Moong Dal: Not all dals are created equal when it comes to a stomach ache. Moong dal (split green gram) is the star performer here. It is significantly lighter and easier to digest than heavier lentils like urad dal or chana dal. This high-protein, low-fat legume is less likely to cause gas and bloating, making it perfect for a sensitive gut.
Hydration: Prepared as a thin khichdi or even a thicker porridge (kanji), dal rice contains a high water content. This is crucial for maintaining hydration, especially if the stomach upset is accompanied by diarrhea or vomiting, which cause fluid loss.

How to Prepare Dal Rice for Optimal Digestive Health

The way you cook dal rice is critical to its digestive benefits. A heavy, oily preparation with strong spices can reverse all the good intentions. Follow these guidelines for a tummy-friendly meal:

Choose the right dal: Opt for yellow moong dal or red masoor dal for the lightest options.
Soak the lentils: Soaking your dal for at least 30 minutes before cooking helps to reduce the phytic acid and other compounds that can cause gas and bloating, making them even easier to digest.
Keep it simple: Cook the dal and rice together with plenty of water until they are very soft and mushy. A pressure cooker is excellent for this.
Use minimal, digestive spices: Avoid chili powder, garam masala, and excess onion and garlic. Instead, use a pinch of turmeric (anti-inflammatory) and cumin (aids digestion). A small pinch of asafoetida (hing) in the tempering can also be very helpful for reducing gas.
Go easy on the fat: Limit ghee or oil to just a small spoonful for flavor. Excessive fat is difficult to digest and can aggravate symptoms.

Dal Rice vs. The BRAT Diet: Which is Right for You?


Feature	Plain Dal Rice (Khichdi)	BRAT Diet (Bananas, Rice, Applesauce, Toast)
Nutritional Profile	Offers a more balanced meal with complete protein, carbohydrates, and some fiber.	Lacks protein and vital nutrients, intended for short-term use only.
Digestibility	Highly digestible due to a soft texture and simple preparation. Can be made less gassy by pre-soaking dal.	Extremely bland and low in fiber, specifically designed to be gentle on the gut and firm stools.
Satiety	Keeps you feeling full and energized for longer due to the protein and complex carbs.	Can leave you feeling hungry as it provides little protein and fat.
Cultural Context	A traditional comfort food in many Indian households, deeply associated with healing and recovery.	A common, Western-recommended diet, primarily focusing on binding and bland foods.

Foods to Avoid When Your Stomach is Upset

Just as important as knowing what to eat is knowing what to avoid. Certain foods can increase inflammation, produce excessive gas, or simply put too much strain on your already sensitive digestive tract. Common culprits include:

Spicy foods, which can irritate the stomach lining.
Fatty and fried foods, which are hard to digest.
High-fiber foods like raw vegetables and whole grains, which can cause bloating.
Dairy products, especially if lactose intolerant.
Caffeine and alcohol.
Acidic fruits like oranges and lemons.

When to See a Doctor

While dal rice and a bland diet can help manage mild stomach upset, it is not a cure-all. If symptoms persist for more than a few days, worsen, or are accompanied by severe pain, fever, or dehydration, you should consult a healthcare professional. For more information on general digestive health, you can refer to reputable sources like the Cleveland Clinic.

Conclusion: The Final Verdict

So, is dal rice good for stomach upset? The definitive answer is yes, when prepared correctly. This simple, nourishing, and easily digestible dish provides the essential energy and protein your body needs while giving your digestive system a much-needed rest. By choosing the right type of lentil (like moong dal), keeping spices and fat to a minimum, and ensuring the dish is cooked until soft, you can harness the healing properties of this classic comfort food. It's a time-tested remedy for a reason.

Frequently Asked Questions

Yellow moong dal (split green gram) is widely considered the best for an upset stomach because it is the lightest and easiest lentil to digest.

It is best to stick to plain dal rice initially. If you want to add vegetables, choose bland, easily digestible ones like boiled carrots or bottle gourd and avoid high-fiber, gas-producing vegetables like cabbage or cauliflower.

A very small amount of ghee can be acceptable for flavor and its digestive properties, but excessive amounts should be avoided. Fat is harder to digest and can aggravate symptoms.

Use a simple tempering (tadka) with a little cumin (jeera) and a pinch of asafoetida (hing) in minimal oil. Avoid chili powder, excess garlic, or onions.

Khichdi is a one-pot dish of dal and rice cooked together until soft and mushy, making it the most easily digestible version. 'Dal rice' can sometimes refer to a more elaborate preparation with heavy spices and fat, which should be avoided.

Yes, soaking the dal before cooking is highly recommended. It helps reduce anti-nutrients and gas-producing compounds, making it easier on your digestive system.

You should stick to a bland diet like dal rice for 1 to 3 days, or until symptoms improve. Gradually reintroduce other foods as your stomach tolerates them.