A Nutritionist Shares Bottle Gourd (Lauki) Health Benefits & Tasty Recipes for Winter and Summer

By Sonalika Rawat

Lauki (Bottle gourd) as we know it and consume it, is the fruit of a plant found in the northern part of India and the coastal areas of South India. Although lauki is available throughout the year, people prefer to eat it in the summer season. In this article, I’m going to share with you the benefits of lauki. I’ll also be sharing my favourite summer and winter recipes, that will showcase to you, the different ways of consuming lauki.

The benefits of bottle-gourd or Lauki are numerous (Image Source: HTV)

Lauki is packed with Nutritional Value

The edible portion of lauki is a fair source of Vitamin C, beta carotene and a good source of Vitamin B complex, pectin and dietary soluble fibers. It is also a good source of carbohydrates, minerals, amino acids and vitamins.

Lauki helps fight Cholestrol

Lauki contains more proportion of soluble dietary fibers than insoluble fibers. Soluble Dietary Fibers have a profound effect in lowering serum cholesterol.

Lauki relieves Eye pain

Take bottle gourd or lauki pulp,  make a poultice and place it over the eyes. You can also cut the pulp into round, thin slices and place them one on top of the other (5 – 6 slices together) over closed eyelids. This helps relieve eye pain and relaxes the eyes.

Lauki can help cure Urinary infection

Lauki  is well known for its diuretic property and is very effective in  alleviating the negative effects of urinary disorders. Have a glass of fresh bottle gourd juice daily mixed with a little lime juice. This treats the burning sensation in the urethra which is caused by the high acidity of the urine. Lauki also has curative effects for any kind of urine infection.

Consuming lauki in different ways can make you feel relaxed and hydrated

This vegetable is a relaxing and sedative food. It gives one a feeling of relaxation and calmness after eating it. Cooked leaves of bottle gourd or lauki, taken as vegetable, is a calming dish. These leaves can cure insomnia.

Another cooling and relaxing concoction is lauki juice. Lauki is hydrating in nature as it
is composed 95% of water. One glass of Lauki juice keeps the body hydrated. Lauki juice is very refreshing and also helps reduce fatigue.

One glass of Lauki juice keeps the body hydrated (Image Source: Archana’s Kitchen)

Recipe for Lauki- Mint  juice (good for summer) 

Ingredients :

1 Bottle gourd (lauki) , peeled and diced

1 inch Ginger , chopped

Mint Leaves (Pudina) , small bunch

Salt  or kala namak to taste

Lemon juice , from 2 lemons

Honey or jaggery (optional)


  • Put the bottle gourd, ginger and mint leaves into a Blender/ Juicer.
  • Run the juicer until all the juice comes out.
  • Pour the Bottle Gourd Juice (Lauki Juice) into a glass , add  salt to taste, lemon juice and serve it  first thing in the morning before breakfast.

Warning: Avoid Lauki Juice that is bitter in taste. Bitter Lauki juice can be poisonous. If you experience pain in abdomen or vomiting after consuming the juice, consult a doctor immediately

Lauki can help relieve Ear Ache

Take a lauki stalk, crush it and extract the juice. Put 2 – 3 drops of this in the painful ear. The earache will stop immediately.

Lauki aids in digestion 

Due to its high fibre and water content, lauki helps relieve constipation. When combined with tomato, lauki is great for relieving acidity and flatulence.

Lauki Recipe: Tomato soup (Winter special)


Half of one big lauki

Tomatoes – 2 to 3 medium sized

Ginger – ½ inch , peeled

Whole black peppercorns – 6

Onion – 1 medium sized

Fresh coriander (cilantro) – 2 tbsp

Olive oil: 1 tbsp

Salt and crushed black pepper – to taste


  • Wash, peel and dice lauki. Roughly chop tomatoes, onion.
  • In a pressure cooker put bottle gourd, tomato, onion, ginger, whole peppercorns, 4 cups water.
  • Cook up to 1 whistle and then lower flame and cook another 5 mins or till cooked.
  • Remove from heat. Let pressure drop, then open lid.
  • Cool the cooked mixture.
  • Blend to puree in mixer/blender. When blending you may add the coriander leaves if desired.
  • Strain  the blended mixture.
  • Pour puree into saucepan. Bring to boil.
  • Add salt and pepper powder.
  • Add chopped coriander, if not added when grinding.
  • Stir and simmer for few minutes.
  • Serve hot.
Lauki and Tomato Soup, a Winter Special (Image Source: Honest Cooking)

About the Author


Notorious Nutritionist believes in achieving a healthy lifestyle without compromising your love for food. Get Back to basics with us. If you have any queries regarding the article or if you are looking for customized Food Plans, write to us at  notoriousnutritionist@gmail.com. Follow us on Instagram at @nototriousnutritionist !



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