Health Benefits of Ragi

Ragi (finger millet) has my heart for so many awesome reasons! This little grain is not just popular in many corners of the world, but is also a nutritional powerhouse. Loaded with essentials like calcium, magnesium, iron, and dietary fibre, ragi is a superfood with amazing health benefits. 


Ragi is often used to make flour, which can be used for making various dishes like roti (flatbread) or porridge. It is a great choice for those looking to incorporate a healthy and gluten-free grain into their diet, as it provides energy, aids digestion and supports overall well-being. 


Properties of ragi 


Ragi is super light and digestive. It is also known for its anti-Pitta and aphrodisiac properties. Having ragi helps balance all Doshas, purifies blood and rejuvenates your body.  


We often advise Ragi for pregnant women and lactating moms to help improve breast milk production and for children to gain strength. 




Though ragi is great for your health, it has some downsides.  

  • It is slightly Vata increasing. So, always cook ragi with ghee and spices.  
  • You cannot use ragi as a replacement for rice. You can have rice every day. But it is better to have ragi twice or thrice a week as millets are called “Kudhanya” or unwholesome grains in Ayurveda. 
  • Millets are goitrogens and this includes ragi. Therefore, do not consume ragi if you have thyroid issues. 


However, despite the downsides, I still love my Ragi dosas with coconut chutney every week.  


Ragi porridge recipe 


Now, for those looking to add some variety to your ragi menu, let me introduce you to the delightful Ragi porridge.  


It is a superfood fit for both babies and adults, including expectant mothers. 


  • Ragi 
  • Ghee 
  • Cumin  
  • Cardamom 
  • Palm sugar 
  • Water 


Method of preparation 
  • Sieve ragi and roast 2 tablespoons of it in 2 teaspoons of ghee 
  • Add water to make a paste and add a pinch of powdered cumin and cardamom to it 
  • Add water in a saucepan and add washed palm sugar to it 
  • When it boils, add ragi paste and mix 

Your ragi porridge is ready! 


This recipe is a traditional first food introduced to infants, as early as 6 months. Skip the store-bought baby food loaded with unknown XYZ and give your baby ragi porridge. Start with a small amount so that your baby gets used to the new flavour and texture. 


For adults, ragi porridge can be a great replacement for your oatmeal for breakfast! To make it interesting, you can add almond milk, top it up with stewed fruits and a scoop of some peanut butter. Having ragi gives nutritious and satisfying start to the day, not to forget its great health benefits!


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Consult with Dr. Rekha Radhamony