Understanding the Disadvantages of Eating Dalia

January 12, 2026 •

3 min read

Despite being a popular whole grain, some people experience negative side effects from dalia consumption, such as bloating and gas. Understanding the potential disadvantages of eating dalia is crucial for anyone considering adding it to their diet or experiencing discomfort after eating it.

Quick Summary

This article explores the lesser-known drawbacks of consuming dalia, including digestive discomfort caused by its high fiber content, gluten-related issues, and the risk of weight gain from excessive portion sizes or unhealthy preparations.

Key Points

Gluten Content: Dalia is derived from wheat, making it unsuitable for individuals with celiac disease or gluten sensitivity.
Digestive Issues: Its high fiber content can cause gas, bloating, and discomfort in some people, especially those new to high-fiber diets.
Risk of Weight Gain: Excessive portions or adding a lot of ghee and sugar can increase the calorie count, potentially leading to weight gain.
Blood Sugar Impact: While low-GI, its high carb nature can affect blood sugar levels if consumed in large quantities or with added sweeteners.
Nutrient Imbalance: Relying too heavily on dalia can result in a lack of dietary diversity and potential nutrient deficiencies.
Hydration Needs: The high fiber requires adequate water intake to prevent dehydration and digestive issues.

While dalia, or broken wheat, is widely praised for its high fiber content and nutritional value, it is not a perfect food for everyone. Certain individuals may experience adverse effects due to its gluten content, high carbohydrate load, and other factors. Understanding these potential downsides is essential for making informed dietary choices that align with your specific health needs.

Gluten Content and Celiac Disease

One significant disadvantage of dalia is its gluten content, making it unsuitable for individuals with celiac disease or a gluten sensitivity. Consuming dalia with these conditions can cause digestive distress, bloating, and inflammation. Avoiding dalia and choosing naturally gluten-free grains like quinoa or millet is essential for those with gluten-related disorders.

Potential for Digestive Discomfort

Dalia's high fiber content benefits digestion for most people, but it can cause gas, bloating, and discomfort in individuals with sensitive digestive systems or those unaccustomed to a high-fiber diet. People with Irritable Bowel Syndrome (IBS) may find their symptoms worsen. Introducing dalia gradually and drinking enough water can help alleviate these issues.

Considerations for Weight Management

While often recommended for weight management, excessive dalia intake can lead to weight gain due to its high carbohydrate content. Large portions, especially with added ghee, oil, or sugar, increase caloric intake. Portion control and healthy preparation, like a savory vegetable khichdi, are vital for weight watchers.

Risks for Blood Sugar Levels

Dalia's high carbohydrate content can affect blood sugar levels, particularly with excessive consumption, posing a concern for individuals with diabetes or those on low-carb diets. Sweet preparations further increase this risk. Diabetics should consult a healthcare provider for appropriate portion sizes and stick to savory, vegetable-rich preparations.

Risk of Nutritional Imbalance

Relying too heavily on dalia can lead to a lack of dietary variety and potential deficiencies in proteins, healthy fats, vitamins, and minerals found in other food groups. A balanced diet including dalia as one part is recommended.

Dalia vs. Oats for Specific Concerns


Feature	Dalia (Broken Wheat)	Oats (Rolled or Steel-cut)
Gluten Content	Contains gluten, unsuitable for celiac disease.	Gluten-free varieties are available, but cross-contamination is possible.
Digestive Issues	High fiber can cause bloating, especially if not consumed gradually.	Soluble fiber (beta-glucans) can aid digestion, but excessive intake may cause gas.
Protein Content	Contains a moderate amount of protein (~12g per 100g raw).	Higher protein content (~13g per 100g raw).
Carbohydrates	High in complex carbohydrates.	High in carbohydrates, but can be a good energy source.
Best for Diabetics	Low GI, good for managing blood sugar when prepared savory.	Low GI, and soluble fiber helps with blood sugar control.
Preparation Speed	Typically requires longer cooking time.	Instant oats cook very quickly.

Who Should Exercise Caution?

Individuals with Celiac Disease or Gluten Intolerance: Dalia contains wheat and should be avoided.
Those with Sensitive Stomachs or IBS: Introduce dalia slowly to avoid digestive issues.
Diabetics: Monitor portion sizes and avoid sweetened dalia to manage blood sugar.
People on Low-Carb Diets: Dalia's high carbohydrate content is not suitable.
Anyone with Calorie Goals: Control portion sizes and limit added fats and sugars.

Conclusion: Moderation is Key

While dalia is a nutritious whole grain, its potential disadvantages are mainly for individuals with specific health conditions or when consumed excessively or prepared unhealthily. Being mindful of gluten, managing portion sizes, and opting for balanced, savory preparations can allow most people to include dalia in their diet without adverse effects. Moderation and tailoring your diet to personal needs are key. For personalized nutritional advice, consult a professional, possibly through resources like the Apollo 24|7 platform.

Frequently Asked Questions

Yes, for some individuals, especially those with sensitive stomachs or those who are new to a high-fiber diet, the high fiber content in dalia can cause gas and bloating.

Yes, dalia is made from wheat and contains gluten, making it unsuitable for people with celiac disease or gluten intolerance, who should avoid it.

While it can be part of a healthy diet, excessive consumption of dalia, especially when prepared with a lot of ghee or sugar, can contribute to weight gain due to its high calorie and carb content.

Diabetics can eat dalia, but they must monitor portion sizes carefully and avoid adding sugar. Although low-GI, the high carb load in large quantities can still affect blood sugar.

Eating dalia daily is not inherently bad, but relying solely on it can lead to a lack of dietary variety. It is important to eat a balanced diet with other food groups to avoid potential nutrient imbalances.

Despite being known for preventing constipation, consuming too much fiber from dalia without adequate water intake can, in some cases, lead to digestive issues like constipation.

Healthier ways include making savory versions like vegetable dalia khichdi or upma. Avoid excessive additions of oil, ghee, and sugar to manage calorie and sugar intake.

No, dalia is not suitable for individuals following low-carb diets like Keto or Atkins due to its high carbohydrate content.