Tiffany's Perspective
“Kitchari is a simple and gentle reset. It helps to get digestion balanced and decreases bloating. Apart from more intensive detoxes like raw juices that can be hard for some people to digest, this is an easy rice and dal with cooked vegetables — easy for the body to process and absorb.”
The gut-brain connection is always present in digestive healing. When we soften the belly and calm the nervous system — through breath, restorative practice, and gentle nourishment like kitchari — we create the internal conditions for genuine healing. The body cannot properly absorb nourishment when it is under chronic stress.
— Tiffany Bergin, C-IAYT, CIYT · Tiffany on why she recommends kitchari to clients
Kitchari is a simple Ayurvedic dish made from basmati rice and split mung dal, cooked together with warming spices and ghee. It is used in Ayurveda as a digestive reset — easy to prepare, easy to digest, and deeply nourishing. Eating it for two to three days gives the digestive system a genuine rest without depriving the body of nutrition.
🥗
Ready to put this into practice?
The Be Aligned Nutrition tool gives you a free, personalized anti-inflammatory meal plan — with a shopping list, simple step-by-step meals, and a daily journal to track how food affects how you feel. Designed for people who want to start simply, without overwhelm.
Get your free meal plan →
How to prepare kitchari
The basic kitchari recipe uses one part split mung dal (yellow mung beans) to one part white basmati rice, cooked together with ghee and digestive spices: turmeric, cumin, coriander, fennel, and fresh ginger. The ratio of water to grain is higher than for regular rice — about four to one — which produces a soft, porridge-like consistency that is easy on the digestive system. Seasonal vegetables can be added in the last fifteen minutes of cooking. The full recipe, including spice ratios and variations, is available in the Be Aligned newsletter archive.
Frequently asked questions
What does kitchari taste like?
Kitchari is mild, warming, and deeply savory. The spices — cumin, coriander, turmeric, ginger — give it warmth without heat. It tastes like something your body recognizes as nourishing. Most people find it comforting rather than exotic.
How long do you eat kitchari for a cleanse?
A traditional kitchari cleanse lasts 2–3 days, eating kitchari as your primary food. This gives the digestive system a rest from complex foods while still providing complete nutrition. Longer cleanses should be done with guidance.
Is kitchari safe for everyone?
Kitchari is one of the most universally well-tolerated foods in Ayurveda — it is tridoshic, meaning it is balancing for all three constitutional types. It is appropriate for most people, including those with sensitive digestion. If you have specific medical conditions, check with your healthcare provider.
What is ghee and do I have to use it?
Ghee is clarified butter — butter with the milk solids removed. In Ayurveda it is considered deeply nourishing and easy to digest. It is traditional in kitchari and adds richness. If you cannot use ghee, a small amount of good-quality olive oil or coconut oil can be substituted, though the flavor and properties will differ.
TB
Tiffany Bergin
C-IAYT | CIYT | Functional Nutritionist
Tiffany Bergin is a Certified Yoga Therapist and Certified Iyengar Yoga Teacher based in Minnesota. She works with people navigating chronic pain, digestive health, hormonal shifts, and the stress of daily life — bringing together therapeutic yoga, functional nutrition, and somatic practice.
Read more about Tiffany.