Throughout time, humans have practiced various forms of fasting for a variety of cultural and traditional reasons. In India, a “kitchari cleanse” is a temporary mono-fast commonly undertaken as part of traditional Ayurvedic routines meant to support a sense of balance, simplicity, and well-being. It involves eating only kitchari prepared with ghee, spices, and vegetables tailored to one’s specific dosha, or constitutional type, as explained by Ayurveda. In this traditional context, a short kitchari fast (often 2–5 days) is viewed as a way to simplify food intake and support one’s sense of ease and routine. In India, kitchari is traditionally offered to those who are recovering or need simple foods because it is easy to prepare, considered gentle, and is a well-cooked dish that many people find easy to digest.
Kitchari is beautiful food! It provides a complete meal without demanding complicated preparation. This simplicity has been valued throughout the ages during times of rest, simplified eating, or convalescence. Traditionally, kitchari is made with white basmati rice and skinless, split yellow moong daal (rather than brown rice or whole green moong daal/green gram), as these ingredients are considered easier lighter to digest according to Ayurvedic thought.
But what happens when kitchari is made with green moong daal, as it often is? Well … of course, it’s absolutely delicious! But for some individuals, whole legumes and whole grains may feel heavier or may be experienced as generating more digestive discomfort. Many people who are sensitive to certain fermentable carbohydrates, often referred to as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols), may notice bloating or gassiness when eating higher-FODMAP foods.
Fiber is a valuable and important part of the diet. A wide variety of fibrous plant foods contributes to overall dietary diversity, though individual digestive responses can vary. Because certain fibers are not broken down in the small intestine, they travel to the large intestine where they are fermented by the gut’s microbiota, which may produce gas. For some individuals, this can feel like bloating or digestive discomfort.
Kitchari prepared with higher-FODMAP whole grains (such as cooked whole wheat, rye, or barley) and/or legumes like whole green moong daal, black beans, and other varieties may feel heavy to certain people. According to Ayurveda, excess gas is associated with a VATA dosha imbalance. VATA, which governs movement, air, and space, may influence how light or heavy certain foods feel in the digestive system. In some individuals, this sensation of digestive discomfort may coincide with what Ayurveda refers to as VATA influencing PITTA - described traditionally as a sensation of upward-moving heat (or acid).
If you tend to experience gas, bloating, or upper digestive discomfort, it may be helpful to choose white basmati rice, split yellow moong daal, and vegetables that you personally find easy to digest. Soaking kitchari ingredients for a few hours or overnight before cooking may also help; simply drain and use fresh water for cooking. The addition of ghee and spices traditionally used to support digestion is also common in Ayurveda. Chew slowly, thoroughly, and enjoy your kitchari mindfully.
In Ayurveda, strong and balanced agni (digestive fire) is influenced by many factors, including food, lifestyle, season, and constitution. For individualized guidance, a qualified Ayurvedic practitioner can be a valuable resource.
A Note on Use
This information is presented for educational and cultural purposes only and reflects traditional culinary and Ayurvedic perspectives. It is not intended to diagnose, treat, cure, or prevent any disease.
