Soaking, sprouting and the bloating worry

A worry we hear often from new customers is that millets make them feel heavy or bloated. It usually comes up in the first week, and it usually settles. Here is what we have learnt from our own families and from thousands of conversations at the counter. It is kitchen experience, not medical advice; if a problem persists, please speak to a doctor.

The change is often too sudden. Millets carry more fibre than polished rice, and someone who switches all three meals in one day will notice. We suggest starting with one meal a day, for example breakfast or dinner, and a portion about two-thirds of your usual rice. After two weeks, add a second meal if you like.

Soaking helps many people. Rinse the millet twice and soak it in plenty of water for six to eight hours, or overnight, then drain and cook with a little less water than usual. Soaking softens the grain and shortens the cooking time.

Sprouting takes it further, and suits ragi especially. Soak whole ragi overnight, drain it, tie it in a damp cotton cloth and keep it in a dark corner for a day or two until small shoots appear. Dry the sprouts in shade, roast them lightly and grind to make sprouted ragi flour for malt and porridge. Finally, chew slowly and drink water through the day. Most families who start gently find millets settle into their routine within a month.