Which dal is best for postpartum? A guide for new mothers

December 15, 2025 •

4 min read

The postpartum period is a time of immense physical and emotional change, where nutrient-dense food is crucial for recovery. Traditional wisdom often recommends incorporating certain lentils (dal) into the diet, leading many to ask: which dal is best for postpartum to support healing and boost milk production?

Quick Summary

Compare different dals suitable for postpartum recovery, focusing on digestibility, protein content, and vital nutrients like iron and folate. Learn which lentils to prioritize, such as moong and masoor, and which ones to avoid for a smooth and comfortable healing process.

Key Points

Prioritize Moong Dal: Moong dal is highly recommended for new mothers due to its easy digestibility and high protein content, making it ideal for immediate postpartum recovery.
Use Masoor Dal for Lactation: Masoor dal (red lentils) is a great source of protein and iron and is traditionally believed to aid in breast milk production.
Avoid Gas-Forming Dals Initially: Heavier dals like urad dal and whole legumes such as chickpeas and rajma can cause gas and bloating and should be avoided or consumed cautiously during the early postpartum period.
Embrace Healing Spices: Cooking with digestive aids like cumin, turmeric, and ginger can enhance the nutritional benefits of dal and soothe the digestive system.
Opt for Gentle Preparations: Simple preparations like khichdi and clear dal soups are easy to digest and provide essential nutrients without overwhelming the body.

The Importance of Dal in Postpartum Recovery

For centuries, dal has been a staple in nourishing new mothers, and for good reason. Lentils and other legumes are nutritional powerhouses, providing a rich source of protein, fiber, and essential minerals that are vital for a mother's healing body. After childbirth, the body needs to repair tissues, recover from blood loss, and, for those who choose to, produce breast milk. A protein-rich diet is essential for tissue repair and muscle recovery, while iron helps combat the fatigue that often accompanies the postpartum period. The fiber content in dal also aids in digestion, which can be sensitive after delivery.

The Best Dals for Postpartum Healing

When it comes to choosing the right dal for the postpartum phase, the primary considerations are ease of digestion and nutritional density. The following are widely recommended by traditional practices and confirmed by modern nutritional understanding.

Moong Dal (Split Green Gram)

Moong dal is often hailed as the best choice for new mothers because it is extremely light and easy to digest. This is particularly important immediately after delivery, especially for those who have had a cesarean section, as the digestive system is more sensitive.

Benefits of Moong Dal:

High Protein: It is a rich source of protein, essential for healing and providing energy.
Digestibility: Its light composition reduces the risk of gas and bloating, common issues in the postpartum period.
Lactation Support: Some studies suggest that mung beans can help increase breast milk production in lactating mothers.
Versatile: It can be cooked into a simple, comforting khichdi or a clear soup (dal ka pani), making it easy to consume.

Masoor Dal (Red Lentils)

Masoor dal is another excellent option for new mothers, prized for its impressive nutrient profile and its reputation as a galactagogue (a food that promotes lactation).

Benefits of Masoor Dal:

Nutrient-Dense: It is packed with protein, iron, and folate, which helps replenish the body's stores depleted during pregnancy and childbirth.
Lactation Aid: Many traditional remedies and anecdotal evidence suggest it can help boost milk supply.
Warm and Healing: When cooked with warming spices like turmeric and ginger, it becomes a comforting, anti-inflammatory meal.

Dals to Consume with Caution or Avoid Initially

Some dals and legumes are traditionally avoided in the early postpartum days because they are heavier and can cause gastric discomfort. These can be introduced slowly and in moderation as the mother's digestive system strengthens.

Urad Dal (Black Gram)

Urad dal is known for its gas-forming properties and is generally advised against in the initial 40 days or so after delivery, especially for C-section mothers. While nutritious, its heavy nature can cause bloating and digestive upset.

Whole Legumes (Chana, Rajma, etc.)

Whole legumes, like chickpeas (chana) and kidney beans (rajma), are fiber-rich but can be harder to digest for some new mothers. While they are excellent sources of protein and fiber, it is best to introduce them slowly and in moderate quantities later in the recovery period to ensure they do not cause gas or discomfort.

Comparison of Dals for Postpartum


Dal	Digestibility	Protein Content	Gas-Forming Tendency	Postpartum Recommendation
Moong Dal	Excellent (Very light)	High	Low	Highly Recommended (Especially early on)
Masoor Dal	Very Good (Lighter)	High	Low	Recommended (Supports lactation)
Toor Dal	Good (Depends on person)	High	Moderate	Introduce Gradually (May cause gas)
Urad Dal	Poor (Heavy)	High	High	Avoid Initially (Causes bloating)
Chana Dal	Moderate (Heavier)	High	Moderate	Introduce Later, in Moderation (Can cause gas)

Cooking Methods and Spices for Optimal Digestion

How dal is prepared is just as important as which type is used. Simple, gentle cooking methods ensure maximum nutrition with minimal digestive strain.

Gentle Cooking Preparations

Khichdi: A classic comfort food, khichdi made with moong dal and rice is gentle on the stomach and deeply nourishing.
Dal Ka Pani: A thin, watery lentil soup made from moong dal is a great way to rehydrate and get nutrients when solid foods feel too heavy.
Soups and Purees: Dal can be blended into a smooth soup or puree for an easily digestible meal. For a gentle postpartum recipe, consider this Palak Moong Dal Soup.

Healing Spices

Cumin (Jeera): Aids digestion and is a traditional galactagogue.
Turmeric (Haldi): Has potent anti-inflammatory and antiseptic properties, which are beneficial for healing.
Ginger (Adrak): A warming spice that helps with digestion and soothes the body.
Hing (Asafoetida): Used to reduce gas and bloating associated with legumes.

A Sample Postpartum Meal Idea with Dal

A perfect postpartum meal could be a simple Moong Dal Khichdi. To prepare, gently sauté cumin seeds and ginger in a little ghee. Add moong dal and rice, then cook with ample water and a pinch of turmeric until soft and mushy. Serve with a dollop of ghee on top for extra nourishment and healthy fats. This meal is easy to digest, packed with protein, and comforting for a recovering mother.

Conclusion: Choosing the Right Dal for Your Recovery

Ultimately, the best dal for postpartum is a personalized choice, but the general guidelines are clear. Prioritize moong dal in the initial recovery period for its exceptional digestibility, high protein content, and minimal gas-forming properties. Masoor dal is another excellent choice, particularly for its iron and folate, and its reputation as a galactagogue. As you progress in your recovery, gradually introduce heavier lentils like chana dal in moderation. Always listen to your body and adjust your diet based on your comfort and digestive response. By incorporating these nourishing and easy-to-digest dals, new mothers can effectively support their healing journey and provide for their baby's nutritional needs.

Note: The information provided here is for general guidance. It is always recommended to consult with a healthcare professional or a registered dietitian for personalized dietary advice during the postpartum period.

Frequently Asked Questions

Moong dal is best for new mothers because it is very light and easy to digest, which is crucial for a sensitive digestive system post-childbirth. It is also a great source of protein and essential nutrients needed for healing and energy.

Yes, masoor dal is a good option for postpartum. It is rich in protein, iron, and folate, all essential for recovery. Additionally, it is often regarded as a galactagogue, which can help increase breast milk production.

It is traditionally advised to avoid heavy and gas-forming dals like urad dal immediately after a C-section to prevent bloating and discomfort. Whole legumes like chana (chickpeas) and rajma should also be introduced gradually.

Yes, once your digestion is more robust, you can gradually introduce other dals like toor dal in moderation. It is best to start with small quantities and observe how your body reacts before increasing the portion.

The best way is to cook it simply and thoroughly. Preparations like khichdi or thin soups (dal ka pani) are ideal. Adding digestive spices like cumin, ginger, and turmeric can also enhance the benefits.

Yes, dal is highly beneficial for breastfeeding mothers. It provides essential protein and iron for the mother and helps support milk production. Some varieties, like masoor and moong dal, are particularly recommended.

If you notice your baby becoming particularly gassy, fussy, or colicky after you consume a specific dal, it could be a sign of sensitivity. It is best to eliminate that dal from your diet for a few weeks and reintroduce it later to see if symptoms return.