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Nutritionally dense and versatile, the humble lentil is a culinary mainstay with numerous benefits for health. Although many people enjoy eating lentils, those who suffer from irritable bowel syndrome (IBS) may have a flare-up of their symptoms after eating particular varieties. If you're trying to manage IBS through food, picking the right lentils will help you strike that delicate balance. Irritable bowel syndrome (IBS) sufferers can still reap the benefits of lentils by learning which varieties are more digestible and strategically including them into their diets. The best way to manage irritable bowel syndrome (IBS) is with a healthy approach, so let's talk about how to include lentils in that diet.
Vijayalakshmi Vikram who helps fight irritable bowel syndrome; IBS suggests shares oh her Instagram, ”Dear all - A lot of folks with IBS are skeptical about consuming lentils. Before you give up on lentils please try 1. Changing the lentil variety (perhaps it could be that the problem is specific to a few lentils and not all) 2. Cooking method for lentils 3. Go for unpolished variety, organic if possible.”
Viji shares simple ways to cook lentils to avoid any stomach related issues:
1. Soak the lentils overnight or minimum 6 hours
2. Wash the lentils 3 times and discard the water
3. Add a few pieces of yellow pumpkin (this is great for the gut and makes the sambar or any other dal preparation A plus, within 15 min the pumpkin will get cooked)
4. Add turmeric, Jeera and a small, crushed piece of ginger (in 30 min, the pumpkin will get mashed in the lentils. Give it a stir)
6. Add a sufficient amount of water. Pressure cook. If you are very sensitive to lentils, cook over the stove top using a heavy bottom pan. The problem with this method is that it is time-consuming
7. For stovetop cooking method - take 4 times the water and bring it to a boil. Add 1 tbsp oil. Add the lentil mixture. Cover and cook. Give it a stir now and then but don’t keep opening the lid too often. If you have washed the lentils well, very less scum/froth will be formed while cooking. You can discard the froth as and when it forms in the first 10 min. (in 45 min, you should be able to mash the lentils easily using the black of a spoon. Now it’s done.)
Understanding these methods can help those with IBS continue to relish the goodness of lentils without compromising their digestive health.
