5 types of rotis that are best for summer, their digestion time, and the right foods to pair with them

With summer months approaching, extra care of the daily diet is needed to keep the gut healthy and feel light. Roti, or chapati, as an Indian staple is often considered a bit heavy, but if made with the right flour and paired with the right foods, it can be totally satiating yet light on the gut. When it comes to roti, traditionally, it is a simple yet nourishing flatbread made with different types of flours and water. Soft, light, and versatile, it is cooked on a hot tawa until it puffs up, releasing a comforting aroma that fills every kitchen. Roti is more than just food; it’s a symbol of warmth, tradition, and daily sustenance in Indian households, pairing well with curries, dals, and sabzis, making it a wholesome part of balanced meals. Here, we have focused on five types of rotis that are best for summer months, their digestion times, and how one can pair them for maximum benefits.

Digestion time: Approximately 2–3 hours
Also known as Sorghum Roti, it is one of the best choices for summer months, thanks to its natural cooling properties. It is gluten-free, gentle on the digestive system and good for people who experience heaviness or bloating after consuming wheat. Jowar is rich in dietary fiber, which supports smooth digestion and prevents constipation. And since it is light, it is ideal for lunch and is best paired with curd and a light vegetable curry.

Digestion Time: Approximately 3–4 hours
While bajra is associated with winter, it can be consumed during summer in small quantities when paired with balanced cooling foods. It is packed with essential minerals like iron, magnesium, and phosphorus and is best paired with buttermilk, curd, or mint chutney. According to experts, consuming bajra roti occasionally rather than daily in summer helps maintain digestive comfort.

Digestion Time: Approximately 2–3 hours
Also known as Finger Millet Roti, it is light, nutritious, and easy to digest, making it suitable for both lunch and dinner. It is rich in calcium and fiber, which help regulate body temperature and keep you feeling light. Ragi is good for those looking to manage weight or maintain steady energy levels. It is best paired with lightly spiced veggies or coconut-based curries.

Digestion Time: Approximately 3–4 hours
This type of roti is rich in fiber, protein, and essential nutrients and is said to help balance blood sugar levels and keep you full. This roti is mostly made with multiple flours including wheat, jowar, ragi, and sometimes besan. It can be made even more nutritious by adding hydrating veggies like bottle gourd or cucumber to the dough and is best enjoyed with dal and curd.

Digestion Time: Approximately 2–3 hours
Popularly known as Phulka, it is made with whole wheat flour and is best served with a topping of ghee. It contains fiber that supports digestion; adding ghee helps in the process. It is best served with lauki, tori, and other water-rich vegetables along with curd on the side.