Millets for Gut Health – How These Ancient Grains Improve Digestion

Summer is fast approaching and with rising temperatures, one needs to be careful about one’s gut health as it can impact our digestive system. Besides the regular hydration, we need to be mindful of the food we eat. Oily foods and foods devoid of fibre can cause several issues ranging from bloating, indigestion, and acidity. To tackle this, include fibre-rich foods like millets in your diet, which have been part of our food traditions since centuries. While we all know that millets are gluten-free let us also tell you how they can help your gut health. Read along to find out.

 

Why Millets Are Great for Digestion

Millets are packed with gut-friendly nutrients, making them a powerhouse for digestion. Unlike refined grains, which lack fiber and slow digestion, millets are naturally rich in dietary fiber, resistant starch, and polyphenols, all of which support a healthy gut microbiome.

• High Fiber Content: Most millets contain 8-12g of fiber per 100g, compared to 2.4g in white rice and 10g in oats. This fiber adds bulk to stool and prevents constipation.

• Prebiotic-Rich: Millets like foxtail millet and little millet contain non-digestible carbohydrates that nourish beneficial gut bacteria, improving overall digestion.

• Alkaline & Gluten-Free: Unlike wheat, millets are alkaline in nature and easy on the stomach, reducing bloating and acidity.

Best Millets for Digestion

Here’s a closer look at the best millets for gut health, digestion, and IBS (Irritable Bowel Syndrome) relief:

1. Foxtail Millet – High Fiber & Prebiotic Powerhouse

Fiber Content: 8.3g per 100g
Best For: Preventing constipation & feeding gut bacteria

Foxtail millet is one of the most fiber-rich grains, containing both soluble and insoluble fiber. Soluble fiber helps in slowing down digestion, allowing for better nutrient absorption, while insoluble fiber adds bulk to stool, preventing constipation and bloating.

Gut Benefit: The fiber in foxtail millet acts as a prebiotic, meaning it helps feed healthy gut bacteria, promoting a balanced microbiome and reducing inflammation in the digestive tract. Millets like Foxtail Millet are packed with prebiotic fiber that helps feed beneficial gut bacteria. You can try our Millet Murukku  made with Foxtail millet, which supports digestive health.

2. Barnyard Millet – Light & Easy to Digest

Fiber Content: 10.1g per 100g
Best For: Acid reflux, bloating, and sensitive stomachs

Barnyard millet is one of the easiest grains to digest due to its alkaline nature and light texture. Unlike wheat or rice, it is non-acidic and does not cause digestive distress, making it an ideal choice for people with acid reflux or bloating issues.

Gut Benefit: It contains resistant starch, which improves gut motility and helps in regulating bowel movements, preventing both constipation and diarrhea.

3. Little Millet – Anti-Inflammatory & Gut-Soothing

Fiber Content: 7.6g per 100g
Best For: Reducing gut inflammation & managing acidity

Little millet is rich in polyphenols and antioxidants, which help in reducing gut inflammation and oxidative stress. If you suffer from frequent acidity, gas, or indigestion, little millet can provide relief due to its easy digestibility and cooling effect on the stomach.

Gut Benefit: Its low glycemic index prevents rapid blood sugar spikes, which in turn helps regulate stomach acid production, reducing chances of acid reflux.You can try our Millet Samai Methi Thattai , which includes little millet-based snacks.

 

4. Kodo Millet – The IBS-Friendly Millet

Fiber Content: 9g per 100g
Best For: Irritable Bowel Syndrome (IBS) & gut healing

Kodo millet is often recommended for people with IBS or other digestive disorders due to its low starch content and high polyphenol levels. It helps in regulating bowel movements, making it beneficial for both constipation and diarrhea.

Gut Benefit: Kodo millet’s anti-inflammatory properties help repair the gut lining, making it a great choice for people with leaky gut syndrome or chronic digestive issues.

How Millets Improve Gut Bacteria

Millets are a powerhouse of prebiotic fiber, which feeds beneficial gut bacteria like Lactobacillus and Bifidobacterium. Studies show that a diet rich in prebiotic grains can boost gut microbiota diversity by up to 20%, improving digestion and immune function. 

Fermented millet-based foods, like sprouted ragi or millet dosa, further enhance probiotic activity, making nutrient absorption more efficient.

Millets for IBS & Digestive Disorders

Irritable Bowel Syndrome (IBS) affects nearly 10-15% of the global population, often triggered by highly processed foods and gluten-containing grains. Millets, being gluten-free and rich in resistant starch, are easier to digest and help regulate bowel movements.

Millets like foxtail and barnyard millet reduce bloating and acidity while promoting gut motility. Their anti-inflammatory properties also soothe the intestinal lining, making them a great alternative to wheat or refined grains for those with IBS.

Fermented Millet Dishes for Gut Health

Fermented millet dishes are rich in probiotics and prebiotics, essential for maintaining a balanced gut microbiome. The fermentation process not only enhances the nutrient absorption of millets but also makes them easier to digest. Here are three traditional fermented millet recipes that support gut health:

1. Ragi Ambali (Fermented Ragi Drink)

A cooling and probiotic-rich drink, Ragi Ambali is a traditional South Indian beverage known for its digestive benefits.

Ingredients:

• ½ cup ragi (finger millet) flour

• 2 cups water

• ½ cup buttermilk

• ½ teaspoon salt

• 1 small onion (optional, finely chopped)

• A few curry leaves (optional)

Instructions:

1. Prepare the Ragi Mixture: In a pot, mix ragi flour with 1 cup of water to form a smooth paste, ensuring no lumps.

2. Cook the Mixture: Add the remaining cup of water and bring the mixture to a boil, stirring continuously. Let it simmer for 5-7 minutes until it thickens.

3. Cool and Ferment: Allow the mixture to cool to room temperature and leave it overnight (or at least 6-8 hours) to ferment.

4. Final Touch: Once fermented, mix in buttermilk and salt. Add chopped onions and curry leaves for extra flavor.

5. Serve: Stir well and enjoy this refreshing probiotic drink, best consumed in the morning for digestive benefits.

2. Kodo Millet Idli

A fiber-rich, gut-friendly alternative to traditional rice idli, fermented Kodo Millet Idli is light and easy to digest.

Ingredients:

• 1 cup kodo millet

• ½ cup urad dal (split black gram)

• ¼ teaspoon fenugreek seeds

• Salt to taste

Instructions:

1. Soak the Ingredients: Wash kodo millet thoroughly and soak it in water for 6 hours. In a separate bowl, soak urad dal and fenugreek seeds for the same duration.

2. Grind into Batter: Drain the urad dal and grind it into a smooth, fluffy batter, adding minimal water. Next, grind kodo millet into a coarse paste. Mix both batters and add salt.

3. Ferment: Cover and let the batter ferment overnight (8-12 hours) in a warm place until it rises and turns slightly airy.

4. Steam the Idlis: Grease idli molds, pour in the batter, and steam for 12-15 minutes until cooked through.

5. Serve: Enjoy with chutney or sambar for a gut-friendly breakfast.

3. Barnyard Millet Kanji (Fermented Porridge)

A light and nourishing probiotic porridge, Barnyard Millet Kanji is ideal for soothing the gut and improving digestion.

Ingredients:

• ½ cup barnyard millet

• 3 cups water

• ½ cup buttermilk

• ½ teaspoon salt

• A pinch of asafoetida (hing) (optional)

Instructions:

1. Cook the Millet: Rinse barnyard millet thoroughly and cook it in 2 cups of water until soft and mushy.

2. Ferment: Once cooled, add another cup of water and leave it at room temperature overnight (8-12 hours) to ferment.

3. Add Buttermilk & Seasoning: Before serving, mix in buttermilk, salt, and asafoetida for extra digestive benefits.

4. Serve: Enjoy it as a light, cooling porridge, perfect for gut health.

Why These Fermented Millet Dishes Work for Gut Health

• High in Probiotics: Fermentation promotes the growth of beneficial gut bacteria.

• Easier Digestion: The process breaks down complex nutrients, making them gentler on the stomach.

• Rich in Prebiotics: These dishes feed the good bacteria in your gut, improving overall digestive health.

How to Include Millets in Your Diet

Incorporating millets into your diet isn’t just about replacing rice or wheat—it’s about using them in ways that maximize their nutrients and digestibility. The key to making millets more gut-friendly and nutritious is through soaking, sprouting, and fermenting. Here’s how:

1. Soaking Millets for Better Digestion

Soaking reduces antinutrients like phytic acid, which can inhibit mineral absorption. It also softens the grains, making them easier to cook and digest.

How to Soak Millets:

• Rinse millets thoroughly.

• Soak them in water for 6-8 hours (or overnight).

• Drain, rinse again, and cook as needed.

Best For: Foxtail millet, Little millet, Barnyard millet

2. Sprouting Millets for Maximum Nutrition

Sprouting enhances vitamin C, folate, and bioavailable minerals while increasing enzyme activity for better digestion. It also makes millets lighter on the stomach.

How to Sprout Millets:

1. Soak the millets overnight.

2. Drain and spread them on a clean cloth or sieve.

3. Cover with a damp cloth and leave for 24-48 hours until sprouts appear.

4. Use them in salads, stir-fries, or porridge.

Best For: Ragi (Finger Millet), Kodo Millet, Proso Millet

3. Fermenting Millets for Gut Health

Fermentation boosts probiotic content, enhances amino acid profiles, and breaks down starches, making millets easier to digest.

How to Ferment Millets:

• Make a batter (for dosa, idli, or porridge) and leave it to ferment for 8-12 hours.

• Cook and consume for enhanced gut benefits.

Best For: Ragi (Ambali), Kodo Millet (Idli), Barnyard Millet (Kanji)

FAQs

1. Can millets cause bloating or gas?

Millets are high in fiber, which can sometimes cause bloating if introduced suddenly. To avoid this, start with small portions and soak or ferment them before cooking for better digestion.

2. Are millets safe for people with IBS?

Yes, certain millets like foxtail, barnyard, and kodo millet are easy to digest and help soothe IBS symptoms. However, portion control is key, as excessive fiber intake can sometimes trigger discomfort.

3. How do millets help gut bacteria?

Millets act as prebiotics, feeding beneficial gut bacteria and promoting a balanced gut microbiome. Fermented millet dishes like ragi ambali and millet kanji further enhance probiotic benefits.

4. Which millet is best for digestion?

Foxtail and barnyard millet are among the easiest to digest, while kodo millet is great for those with gut inflammation. Sprouted ragi is also highly gut-friendly.

5. How often should I eat millets for gut health?

You can consume millets daily, but variety is key. Rotating between different types ensures balanced nutrition and better digestion without overloading the gut with fiber.

Now that you know everything there is to know about the benefits of millets to your gut health, this summer make sure to mindfully include them in your diet for your overall health but more so for your gut health. Come summer, reach for a filling bowl of kanji instead of a cup of tea and see the difference for yourselves.

 

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