What are the disadvantages of Jowar Atta?

December 4, 2025 •

4 min read

Jowar, or sorghum, is a widely consumed and naturally gluten-free millet, yet some individuals experience adverse reactions. Understanding the potential disadvantages of jowar atta is crucial for those who are sensitive to its high fiber content or anti-nutrients. This grain, while beneficial for many, can cause digestive discomfort and mineral absorption issues if not prepared or consumed properly.

Quick Summary

This article explores the potential drawbacks of jowar atta, including its high fiber content which can cause bloating and gas, and the presence of anti-nutrients like phytates and tannins that may hinder mineral absorption and impact thyroid function. We cover how improper preparation can worsen these effects and discuss which individuals should exercise caution when adding jowar to their diet.

Key Points

Digestive Discomfort: High fiber content can cause bloating, gas, and stomach cramps, especially for those new to it.
Anti-Nutrients: Jowar contains phytates and tannins that inhibit mineral absorption, particularly iron and zinc.
Thyroid Concerns: Excessive consumption may interfere with thyroid function due to goitrogens, especially for people with hypothyroidism.
Less Pliable Texture: As a gluten-free flour, it produces denser, less elastic baked goods and rotis compared to wheat.
Requires Proper Preparation: Soaking, sprouting, or fermenting is necessary to reduce anti-nutrient levels and improve digestibility.
Moderation is Key: Introduce jowar gradually into your diet to allow your digestive system to adapt.
Potential Allergic Reactions: Although rare, some individuals may have an allergic sensitivity to sorghum.

Jowar (sorghum) has long been celebrated as a healthy, gluten-free alternative to wheat, rich in fiber, protein, and essential nutrients. However, what works for one person may not work for another, and jowar atta is no exception. Some people, particularly those new to high-fiber diets or with sensitive digestive systems, may experience some drawbacks. Awareness of these potential issues allows for better dietary decisions and smarter preparation to minimize negative impacts.

Potential Digestive Discomfort

One of the most frequently reported disadvantages of jowar atta is the digestive discomfort it can cause, especially when consumed in large quantities or by those unaccustomed to a high-fiber diet. The high dietary fiber content is generally beneficial for gut health, but an abrupt increase can overwhelm the system, leading to several problems:

Bloating and Gas: The fermentation of fiber by gut bacteria can produce gas, leading to a feeling of fullness and bloating.
Stomach Cramps: For some, the bulk of the fiber can cause cramping as the digestive system adjusts to the new load.
Heaviness: Jowar rotis can sometimes feel heavy on the stomach, particularly when not paired with a moist dish or eaten in excess.

To avoid these issues, it is recommended to introduce jowar gradually into the diet, starting with small portions and increasing intake over time as the body adapts. Pairing it with adequate water intake is also important for smooth digestion.

The Presence of Anti-Nutrients

Jowar contains naturally occurring compounds known as anti-nutrients, specifically phytates and tannins. These substances can reduce the bioavailability of certain minerals, meaning they interfere with your body's ability to absorb nutrients, even when they are present in the food.

Mineral Absorption: Phytates can bind to minerals like iron and zinc, forming an insoluble complex that the body cannot absorb effectively. This can be a concern for individuals with existing mineral deficiencies.
Protein Digestibility: Tannins in jowar can inhibit certain digestive enzymes, reducing the digestibility of proteins.

How to Minimize Anti-Nutrients

Fortunately, the levels of these anti-nutrients can be significantly reduced through proper preparation methods.

Soaking: Soaking jowar grains or flour before cooking can help break down phytic acid.
Fermentation: The process of fermentation, used in traditional foods like dosas, is highly effective at reducing anti-nutrient levels.
Sprouting: Sprouting the grains before grinding them into flour increases the activity of beneficial enzymes that break down anti-nutrients.

Potential Impact on Thyroid Function

For individuals with pre-existing thyroid conditions, especially hypothyroidism, excessive jowar consumption can be a concern. Jowar contains goitrogens, substances that can interfere with the thyroid gland's ability to absorb iodine. While the effect is generally mild and cooking can reduce the goitrogen content, those with thyroid issues should consult a doctor before incorporating large amounts of jowar into their regular diet.

Less Ideal for Baking and Texture Challenges

Jowar flour is naturally gluten-free, which is a major benefit for those with celiac disease or gluten sensitivity. However, the absence of gluten, the protein responsible for the elastic texture in wheat dough, creates challenges for certain types of cooking and baking.

Texture of Flatbreads: Jowar rotis (bhakris) are often denser and less pliable than wheat rotis. Achieving a soft, fluffy texture can be difficult and requires different techniques.
Baking Issues: When used in baking, jowar flour can result in denser, more crumbly products. It requires the addition of binding agents and specific recipes to compensate for the lack of gluten.

Jowar Atta vs. Wheat Atta


Feature	Jowar Atta	Wheat Atta (Whole)
Gluten Content	None (naturally gluten-free)	Present (contains gluten)
Texture for Roti	Denser and firmer; requires practice to make soft	Pliable and soft; easier to roll and puff
Fiber Content	High; primarily insoluble fiber	High; combination of soluble and insoluble fiber
Digestibility	Can be difficult for some; improved by soaking	Varies; gluten can be an issue for some
Mineral Absorption	Inhibited by phytic acid unless properly prepared	Less interference, though phytates are also present
Anti-Nutrients	Contains phytates and tannins	Contains phytates, but generally less of a concern
Baking Performance	Denser and more crumbly; requires binders	Elasticity from gluten allows for light, fluffy baked goods

Conclusion

While jowar atta is a nutritional powerhouse, its disadvantages should not be overlooked. Potential digestive issues from its high fiber content, reduced mineral absorption due to anti-nutrients like phytates and tannins, and possible interference with thyroid function in vulnerable individuals are all valid considerations. However, with proper preparation methods such as soaking, sprouting, and fermentation, many of these issues can be minimized. For those new to jowar, starting with small amounts and monitoring your body's reaction is the best approach. Consulting a healthcare professional is also wise, especially if you have pre-existing health conditions. Ultimately, understanding these drawbacks allows you to make informed choices and integrate this nutritious grain into your diet in a way that maximizes its benefits and minimizes its potential downsides.

What to Eat Instead of Jowar for People with Digestive Sensitivities

If jowar causes you digestive problems, you can consider alternatives like rice flour, cornmeal, or amaranth flour. These options may be easier on your stomach while still offering nutritional benefits. It is always wise to consult a nutritionist for personalized advice.

Is it Safe for Everyone?

While generally safe, it's not suitable for those with grain allergies, specific digestive disorders, or thyroid issues, especially in large quantities. It is important to listen to your body and seek medical advice. For more information, please consult the medical sources available.

Frequently Asked Questions

Individuals with sensitive stomachs or conditions like IBS should be cautious. Jowar's high fiber can cause issues like bloating and gas. It is best to start with very small portions and monitor your body's reaction.

You can reduce the anti-nutrients by soaking the flour or grains before cooking, fermenting the dough (like for dosas), or using sprouted jowar flour.

Jowar contains goitrogens, which can interfere with thyroid function if consumed in excess. People with hypothyroidism should consult a doctor and ensure jowar is properly cooked, which helps reduce the goitrogenic effect.

The lack of gluten in jowar flour means it doesn't have the elasticity of wheat flour. This results in rotis that are denser and can be drier. Mixing it with other flours or using warm water can sometimes help improve the texture.

Like any grain, consuming too much jowar atta can contribute to weight gain if it results in an overall caloric surplus. However, its high fiber content promotes satiety, which can aid in weight management.

People with confirmed sorghum allergies, those with existing digestive sensitivities who react poorly to high fiber, or individuals with unmanaged thyroid issues should be cautious or avoid jowar atta.

No, the high fiber content is generally a benefit. It aids digestion and promotes satiety. It is only a disadvantage when consumed excessively or by those not used to a fiber-rich diet, as it can cause temporary discomfort.

Cooking helps reduce the level of goitrogens, but a combination of soaking, sprouting, and fermentation is more effective at reducing phytates and tannins.