Rice kanji (1 piece)

Use a smaller bowl of rice kanji and avoid second servings; measure your usual portion for a few days to find an amount that produces a milder response.

Make the kanji thicker with whole or minimally polished rice rather than highly refined white rice, and avoid straining away the grain or serving only the watery portion.

Add a protein source such as egg, firm tofu, plain unsweetened Greek yogurt, fish, or chicken; eat it before or alongside the kanji rather than having kanji alone.

Mix in high-fibre non-starchy vegetables such as spinach, mushrooms, okra, cauliflower, broccoli, cabbage, or green beans.

Replace part of the rice with cooked lentils, chickpeas, or beans to reduce the rice quantity while making the meal more filling.

Avoid sugar, jaggery, sweetened milk, fruit juice, and sugary side dishes with kanji; take a gentle 10–20 minute walk after eating if safe for you.