🌱 When Arjun was diagnosed with pancreatitis in Mumbai, his doctor’s first advice was simple: “Your kitchen is your medicine box.” But Indian cooking, with its love for ghee, masalas, and fried treats, often seems like enemy territory for the pancreas. The truth? With the right swaps, you can still savor comforting Indian meals—without triggering pain. And these principles work just as well for someone in London or New York, who loves Indian flavors but needs a gentler diet.
🌱 5 Pancreatitis-Friendly Indian Recipes
🌱 1. Moong Dal Khichdi – The Healing Bowl
Light, easy to digest, protein-rich. Cook yellow moong dal with rice, turmeric, and a pinch of cumin. Skip ghee—use a drizzle of olive oil or none at all.
👉 In the USA, think of it as “chicken soup without chicken.” In Europe, it’s like risotto—gentle and soothing.
🌱 2. Steamed Idlis with Coconut Chutney (No Oil)
Soft, steamed, and gut-friendly. Make idlis from fermented rice and urad dal, paired with thin coconut chutney without fried tempering.
👉 Comparable to dumplings (Europe) or soft buns (USA)—but far lighter on the stomach.
🌱 3. Lauki (Bottle Gourd) Curry – The Pancreas’ Best Friend
High water content, cooling, easy on digestion. Cook chopped lauki with tomatoes, turmeric, and coriander. Avoid chili; use ginger and cumin for flavor.
👉 Swap lauki for zucchini in New York or Rome—equally hydrating and light.
🌱 4. Vegetable Upma – Comfort Without the Grease
Semolina is soft, filling, and less taxing than parathas. Roast rava (semolina), cook with carrots, beans, and peas. Minimal oil, no chilies.
👉 Similar to a savory oatmeal—comforting and adaptable anywhere.
🌱 5. Fruit Yogurt Bowl (Indian Style)
Cool, probiotic, and light. Whisk low-fat curd with papaya, apple, or banana. Skip sugar, add a drizzle of honey if needed.
👉 Very similar to Greek yogurt bowls in Europe or parfaits in the USA.
🌱 The Golden Rules for Every Kitchen (India, Europe, USA)
Steam > Fry
Herbs (cumin, basil, coriander) > Hot spices
Low-fat yogurt/milk > Cream & butter
Fruits & boiled veggies > Raw, greasy snacks
Small, frequent meals > Heavy plates
🌱 Arjun in Mumbai now starts his mornings with idlis instead of parathas.
🌱 Lisa in New York meal-preps khichdi instead of burgers.
🌱 Giovanni in Rome enjoys zucchini curry instead of cheesy pasta.
Different kitchens, same principle: food that soothes, not stresses, the pancreas.
👉 If you have pancreatitis, your diet is not about restriction—it’s about rediscovering comfort in lighter, smarter versions of your favorite meals.