Do millets make you constipated? 4 correct ways to reap their benefits

With their mention in Union Budget 2022, the humble millets finally got some due attention. For the uninitiated, millets are highly nutritious small-grained cereal food crops. Most millets are native to India and are highly tolerant to extreme weather conditions which makes them a farmer-friendly crop. The umpteen benefits of millets have made nutritionists all over the world brag about their nutritional density and goodness. But they are often associated with bloating and constipation. Are there some correct ways to eat millets? Let’s find out.

In a latest Instagram video, celebrity nutritionist Munmun Ganeriwal was all praise for millets.

Amongst various varieties of millets like Finger Millet (Ragi), Sorghum (Jowar), Pearl Millet (Bajra), Foxtail Millet, Proso Millet and Little Millet, Ganeriwal toted little millet or proso millet as summer-friendly varieties. Their cooling effect on the body makes them a perfect addition to your summer diet.

millets
Do not miss out on the umpteen benefits of millets. Image courtesy: Shutterstock

Before we get down to the superb benefits of millets, Ganeriwal mentioned an important reason why most people steer clear of millets as a main grain food. Millets are often ignored because they may cause constipation at times. But, is this reason big enough to neglect the massive benefits this ‘nutrigrain’ has to offer? No, not at all!

Here are some ways to eat millets and include them in your diet without the fear of constipation:

  1. When introducing millets in your diet initially, limit eating them once a day. Continue doing this until your body gets used to them. Then increase the frequency to twice or thrice a day.
  2. Millets are not constipating on their own. When you eat something as coarse as millets, it is advised to chew them properly. This will help in breaking them down before your digestive system takes up the job.
  3. When including millets in your diet, you need to drink an adequate amount of water throughout the day.
  4. Lastly, do not fear ghee. Asking people to be ‘bindaas’ when eating ghee, Ganeriwal suggests applying ghee to your millet roti or adding a teaspoon of it to your millet porridge.
bajra khichdi
Millets can be tasty and nutritious. Image courtesy: Shutterstock

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Now that you know the right ways to eat millets, let’s take a look at some awesome benefits of millets:

  1. Millets are known to boost growth rate in children when they replace rice in their meal. They are rich in fibre which makes it a superfood for babies and children.
  2. They can promote stronger bones due to high calcium and magnesium content.
  3. The high antioxidant content in millets helps control diabetes and keeps the heart in good form.
  4. People with a gluten allergy can turn to millets since they are gluten free.
  5. Millets are brimming with antioxidants which gives a glowing skin and shiny hair while boosting your immunity.
  6. Due to their low glycemic index, millets are a godsend for diabetics or people with insulin resistance.
  7. The high nutritional content in millets may also help you if you’re dealing with Polycystic Ovary Syndrome and obesity.
  8. Last but definitely not the least, millets can help you lose weight. Their low calorie count makes them a promising replacement to high calorie grains like rice and wheat.
methi bajra paratha
Try something healthy like a methi bajra paratha. Image courtesy: Shutterstock

If you’re convinced about their nutritional value, try including millets in your diet as they are super versatile and easy to cook grains. Available in both flour and grain form, millets can be used to prepare a porridge, cheela, paratha, khichdi, upma, dosa, pulao and even idlis. You can make your own rendition of millet recipes and make your culinary juices flow!