Struggling with digestion as you age? You’re not alone! As we grow older, our digestive system becomes more sensitive, making heavy meals feel uncomfortable and sluggish. But that doesn’t mean you have to sacrifice flavor or nutrition!
Indian cuisine, with its comforting spices and nourishing ingredients, offers plenty of easy to digest Indian food that keeps your gut happy while still being absolutely delicious. From warm, soothing porridges to light, protein-packed lentil dishes, the right meals can make all the difference in maintaining energy, digestion, and overall well-being. In this guide, we’ve handpicked 10 easy to digest Indian food recipes that are perfect for seniors who want to enjoy tasty, nutritious, and gut-friendly meals—without any digestive discomfort!
1. Moong Dal Khichdi
A classic comfort food, moong dal khichdi is made with yellow moong dal and rice, making it one of the best easy to digest Indian food options. Moong dal is light on the stomach, packed with protein, and provides essential nutrients.
Recipe:
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½ cup yellow moong dal
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½ cup rice
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1 tsp ghee
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½ tsp cumin seeds
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1 pinch turmeric
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3 cups water
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Salt to taste
Instructions:
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Rinse dal and rice, then soak for 15 minutes.
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Heat ghee, add cumin, and sauté for a few seconds.
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Add soaked rice and dal with turmeric, salt, and water.
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Cook for 3-4 whistles in a pressure cooker.
This dish provides easily digestible protein, and adding a collagen booster like turmeric enhances joint health.
2. Dalia (Broken Wheat Porridge)
Dalia is a fiber-rich porridge that aids digestion and provides long-lasting energy. It is also a great bodybuilding food due to its slow-digesting carbohydrates.
Recipe:
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½ cup broken wheat (dalia)
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2 cups water
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1 tsp ghee
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¼ tsp cardamom powder
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1 tbsp jaggery (optional)
Instructions:
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Dry roast dalia in ghee.
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Add water and cook on a low flame until soft.
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Add cardamom and jaggery for flavor.
3. Steamed Idli
Soft, fermented, and spongy, idlis are an ideal easy to digest Indian food as they are gentle on the stomach and support gut flora due to fermentation.
Recipe:
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2 cups idli rice
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1 cup urad dal
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½ tsp fenugreek seeds
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Salt to taste
Instructions:
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Soak rice and dal separately for 6 hours, then grind into a smooth batter.
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Ferment overnight.
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Pour into idli molds and steam for 10 minutes.
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Pairing idlis with coconut chutney makes them more nutritious and delicious.
4. Besan Chilla (Gram Flour Pancake)
Rich in protein and fiber, besan chilla is light on digestion and beneficial for elderly gut health.
Recipe:
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1 cup besan (gram flour)
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1 tsp cumin seeds
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½ tsp turmeric
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Salt to taste
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Water to make batter
Instructions:
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Mix all ingredients into a smooth batter.
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Cook on a greased pan until golden brown on both sides.
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This dish, when paired with yogurt, promotes gut-friendly bacteria.
5. Palak Soup (Spinach Soup)
This green powerhouse is high in iron and supports digestion, making it an excellent easy to digest Indian food.
Recipe:
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1 cup spinach leaves
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½ onion, chopped
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½ tsp garlic
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1 cup water
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Salt and pepper to taste
Instructions:
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Sauté garlic and onion, then add spinach and water.
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Blend into a smooth soup.
6. Curd Rice
Curd rice is a probiotic-rich meal that improves gut health, helping seniors digest food easily.
Recipe:
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1 cup cooked rice
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½ cup curd
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½ tsp mustard seeds
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1 tsp chopped curry leaves
Instructions:
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Mix curd and rice.
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Add tempering of mustard seeds and curry leaves.
7. Oats Upma
Oats are great for digestion and keep the stomach light while providing sustained energy.
Recipe:
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½ cup oats
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1 tsp ghee
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¼ cup chopped vegetables
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Salt to taste
Instructions:
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Dry roast oats.
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Sauté vegetables in ghee, then add oats and water.
8. Ragi Porridge
Ragi is calcium-rich and good for the gut, making it a preferred easy to digest Indian food.
Recipe:
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2 tbsp ragi flour
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1 cup water/milk
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1 tsp jaggery
Instructions:
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Mix ragi flour with water.
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Cook until thickened.
Ragi is also a great protein powder for muscle growth alternative for elderly individuals, as it provides a natural source of protein along with calcium and fiber. It supports muscle maintenance while being easy on digestion, making it an excellent addition to meals like porridge or roti for seniors looking to stay strong and healthy.
9. Soft Roti with Ghee and Jaggery
Whole wheat roti with ghee and jaggery is a balanced meal that is easy on digestion.
Recipe:
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½ cup whole wheat flour
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Water for kneading
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1 tsp ghee
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1 tbsp jaggery
Instructions:
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Knead dough and roll into roti.
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Cook and top with ghee and jaggery.
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This provides energy and aids digestion.
10. Masoor Dal Soup
Masoor dal is light on the stomach and an excellent easy to digest Indian food.
Recipe:
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½ cup masoor dal
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2 cups water
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1 tsp cumin
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Salt and pepper to taste
Instructions:
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Boil dal and blend into a smooth soup.
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Add tempering of cumin and salt.
Adding 1 scoop protein powder calories information to diets helps manage elderly nutrition intake effectively. Understanding the calorie content ensures balanced energy levels without overloading digestion.
Conclusion
For elderly individuals, maintaining digestive health is crucial. These easy to digest Indian food recipes are not just nutritious but also delicious and simple to prepare. Ensuring a balanced diet that includes gut-friendly foods along with an elderly weight gain supplement can support overall health and energy levels.
By incorporating natural and wholesome ingredients, seniors can enjoy meals that are gentle on their stomach while maintaining a strong nutritional profile. If you’re looking to further improve elderly health, consider complementing these recipes with plant based supplements for added nutrition.
Ready to make mealtime healthier and easier for your loved ones? Start incorporating these gut-friendly Indian recipes today and take a step towards better digestion and well-being!
