Best Time to Eat Dal for Digestion: Expert Tips on World Pulse Day 2026

World Pulse Day 2026: When Is the Right Time to Eat Dal for Better Digestion? Experts Share Insights

Dal is a staple in most Indian homes, enjoyed in dishes like dal chawal, rajma, chole, and chana. Packed with protein, fibre, and essential nutrients, pulses are both affordable and highly nutritious. Still, many people limit their intake because of bloating, heaviness, or digestive issues.

According to nutrition experts, these problems are rarely caused by pulses alone. Instead, factors such as meal timing, portion control, and cooking methods play a much bigger role in how well the body processes them.

Why Meal Timing Is Important

“Digesting pulses depends largely on when and how they are eaten,” explains Simrat Kathuria, Celebrity Dietitian and Wellness Coach. She points out that the digestive system works most efficiently from late morning to early afternoon.

“Lunch is the best time to include dal. During the day, the body handles complex carbs and plant-based proteins better, which helps reduce gas and heaviness,” she says. This is also why traditional Indian meals usually feature dal at lunchtime.

Why Eating Pulses at Night Can Be Difficult

As evening approaches, the body’s digestion naturally slows down. Consuming heavy, fibre-rich foods at this time can lead to discomfort.

Consuming foods such as rajma, chole, and whole dals at night can feel heavy on the stomach and may lead to bloating, says Ginni Kalra, Head of Dietetics at Aakash Healthcare. She suggests choosing lighter options, such as moong or masoor dal, for dinner and eating them in small quantities at least two to three hours before sleeping.

Are Pulses Suitable in the Morning?

Starting the day with heavy pulses is not ideal for most people. “Rajma or chole in the morning can burden the digestive system,” Kalra notes.

However, lighter choices like moong dal chilla or a small portion of sprouts may work for some individuals. Experts advise paying attention to personal tolerance, especially for those with acidity, IBS, or sensitive digestion.

Cooking and Preparation Matter

Both experts agree that proper preparation makes pulses easier to digest.

“Soaking whole pulses for six to eight hours helps reduce anti-nutrients and improves absorption,” says Kathuria. Sprouting and pressure cooking also help break down complex fibres.

Kalra adds that even soaking for three to four hours can lower starch levels and reduce stomach discomfort.

Benefits of Traditional Spices

Indian cooking uses several spices that support digestion.

“Ingredients like jeera, hing, ajwain, ginger, and haldi stimulate digestive enzymes and prevent gas,” Kalra explains. These spices are not just for flavour—they also help maintain gut health.

Kathuria adds that they enhance nutrient absorption while keeping the digestive system balanced.

Portion Control Is Key

Many people overlook portion size when eating pulses.

“Dal should be a supporting part of the meal, not the main focus,” Kalra explains.,” says Kalra. A balanced plate should include one serving of dal with rotis or a small portion of rice, along with vegetables or salad.

Kathuria highlights that combining pulses with grains and vegetables improves protein absorption and supports smoother digestion.

Best Time to Eat Dal for Better Digestion

There is no need to avoid pulses. The ideal time to consume them is during the day, especially at lunch, when digestion is at its peak. For the evening meal, choose lighter varieties of dal and keep the serving size small. Soak and cook them well, use digestive spices, and avoid overeating.

“When eaten at the right time and prepared properly, pulses promote gut health, metabolic balance, and overall wellbeing,” Kathuria concludes.

With mindful habits, the body gradually adapts—allowing dal to remain what it has always been: a wholesome, comforting, and essential part of Indian cuisine.