Gastro doctor warns against deep-fried idlis, offers 3 healthier swaps

Dr. Pal Manickam, a gastroenterologist, posted a warning on Instagram about deep-fried idlis, a street-food variation of the steamed South Indian staple. The dish, often sold as "idli fry" or "masala idli", is shallow- or deep-fried in oil after steaming, which the doctor said strips it of its digestive benefits.

"Your gut will unfollow you if you eat deep-fried idlis regularly," Manickam said in the video. He argued that the original steamed idli is among the easiest foods to digest because the fermentation process breaks down starches and proteins. Frying it, he said, adds oxidized oils and advanced glycation end-products that irritate the gut lining.

The doctor offered three alternatives. First, stick with the traditional steamed version and pair it with a high-fiber sambar or a vegetable curry. Second, if a crisp texture is the goal, use an air fryer or a non-stick pan with minimal oil – one teaspoon per idli, not a deep fry. Third, replace the rice-to-urad-dal ratio with more lentils or add millets like ragi or foxtail millet to the batter, which raises the fiber content and lowers the glycemic load.

Manickam's post drew over 200,000 views within 24 hours. Several commenters said they had not realized the fried version was that different from the original. The doctor did not name any specific restaurant or brand selling the dish.