When it comes to the underrated Indian superfoods, bottle gourd, which is also known as lauki or dudhi, tops the list. This vegetable is a staple in many Indian households, yet is often overlooked for its incredible health benefits.
The top clinical nutritionists confirm, that bottle gourd is more than just a summer vegetable, it’s a powerhouse of hydration, vitamins, and healing properties.
Have a look at the 8 doctor-approved health benefits of including bottle gourd in your diet.
ALSO READ: 6 Common Monsoon Illnesses And Their Prevention Tips You Should Know
1. Keeps You Hydrated And Cool
With nearly 90% water content, bottle gourd is the perfect summer vegetable to beat dehydration and heatstroke. “It cools the body and is extremely helpful during hot weather,” says Ms. Rutu Dhodapkar, Deputy Manager Dietetics, P. D. Hinduja Hospital. It has an alkaline nature that helps in soothing the stomach, making it ideal for people with acidity and bloating.
2. Supports Healthy Digestion And Gut Health
Bottle Gourd is high in soluble fibre, which improves digestion. It also helps maintain a healthy gut microbiome. This summer vegetable eases constipation and reduces stomach acidity. “Its fibre content makes it beneficial for those with sluggish digestion or irritable bowels,” adds Ms. Sonam Gupta, Clinical Nutritionist at ILS Hospitals.
3. Aids In Weight Loss And Detoxification
Low in calories and fat but rich in water and fibre, bottle gourd is a great food that aids in weight loss. It keeps you full for long, curbs cravings, and detoxifies liver. “Soups and juices made from dudhi are often prescribed in Ayurvedic detox diets and high blood pressure management,” explains Dhodapkar.
4. Regulates Blood Sugar And Is Diabetes-Friendly
The low glycemic index in bottle gourd helps stabilise blood sugar levels. “It’s a smart choice for people with type 2 diabetes as it doesn’t spike insulin and provides lasting satiety,” says Gupta. It’s high in fibre, which slows the glucose absorption, making it a safe carb alternative.
5. Improves Heart Health And Blood Pressure
Bottle gourd is also rich in potassium and magnesium, which supports cardiovascular function and helps control blood pressure. The diuretic properties of this vegetable aids in flushing excess sodium, relieving water retention, and reducing the risk of hypertension.
6. Strengthens The Liver And Supports Detox
Bottle gourd has been traditionally used in Ayurveda to support liver function. “Regular intake can aid in natural detox and improve liver health,” says Dhodapkar. This vegetable is often recommended during mild liver disorders or after heavy feasting.
7. Reduces Inflammation And Joint Pain
Bottle gourd has anti-inflammatory properties which makes this vegetable beneficial for those with arthritis or joint pain. It soothes inflammation naturally and helps in reducing morning stiffness and swelling.
8. Enhances Skin Health And Energy Levels
The high water content and vitamins like C and B in bottle gourd, helps hydrate the skin from within. It also combats fatigue and boosts energy by replenishing the lost electrolytes.
Precautions To Keep In Mind Before Consuming Bottle Gourd, Warns Expert
While bottle gourd is packed with numerous health benefits, experts caution that it must be consumed mindfully. Ms. Dhodapkar advises several precautions to ensure its safe consumption. “Avoid drinking bitter-tasting dudhi juice, as it may lead to nausea, vomiting, and abdominal pain,” she warns. The juice should always be consumed fresh, as leaving it out for too long can cause oxidation, altering both its colour and taste. Individuals with low blood pressure should steer clear of bottle gourd juice, since it may cause a further drop in blood pressure, leading to complications. Dhodapkar also recommends that pregnant women avoid raw dudhi, as it could trigger stomach upset. Lastly, she stresses on not overcooking bottle gourd, as doing so can diminish its nutritional value.
Bottle gourd is not just another boring vegetable. It’s a versatile, nutrient-rich food that offers hydration, healing, and more. With doctor-backed benefits ranging from improved digestion to liver detox, bottle gourd deserves a spot in every Indian kitchen.
Check out below Health Tools-
Calculate Your Body Mass Index ( BMI )
Calculate The Age Through Age Calculator
