Are Lentils Low FODMAP?

Are Lentils Low FODMAP?

Lentils are high FODMAP at typical serving sizes. Like other legumes, lentils contain significant amounts of GOS and fructans. However, canned lentils that have been drained can be consumed in very small amounts - ¼ cup (46-48g) is considered low FODMAP. Beyond this serving, FODMAP levels increase rapidly.

Safe Serving Size

According to Monash University, red lentils (hulled, dried, boiled, and drained) are safe at ¼ cup, contain moderate FODMAPs at ⅓ cup, and are high FODMAP at 1 cup. Similar FODMAP levels apply to green lentils, brown lentils, and Le Puy lentils.

Why Do Lentils Contain FODMAPs?

Lentils contain GOS (galacto-oligosaccharides) and fructans, which are:

• Complex carbohydrates - Short chains of sugar molecules that humans cannot fully digest
• Fermented by gut bacteria - Producing gas, bloating, and discomfort
• Common in all legumes - Beans, chickpeas, and lentils naturally contain these oligosaccharides
• Water-attracting - They draw fluid into the intestines, potentially causing diarrhea

These FODMAPs pass through the small intestine undigested and arrive in the colon, where bacteria ferment them rapidly. This fermentation process produces:

• Gas - Hydrogen and methane that cause bloating and flatulence
• Abdominal distension - Visible swelling of the stomach
• Cramping and pain - From intestinal distension and rapid gas production
• Altered bowel movements - Either diarrhea from osmotic effects or constipation from gut changes

At the low FODMAP serving of ¼ cup, the total FODMAP load is minimal and generally well-tolerated. As serving sizes increase beyond this, symptoms become more likely.

Canned vs. Home-Cooked Lentils

Canned lentils are preferable to home-cooked dried lentils on a low FODMAP diet:

Canned Lentils (Drained)

• FODMAPs leach into the canning liquid
• Draining removes additional FODMAPs
• Consistent FODMAP levels
• Safe at ¼ cup serving
• Convenient and quick

Dried Lentils (Home-Cooked)

• Retain more of their natural FODMAPs
• Even with soaking, FODMAP levels stay high
• Less predictable FODMAP content
• Not recommended during elimination
• Require longer cooking time

Recommendation: Choose canned lentils, drain them thoroughly, and rinse with fresh water to minimize FODMAP content.

Different Types of Lentils

All lentil varieties have similar FODMAP profiles:

Red Lentils

• Split and hulled
• Cook quickly into a soft texture
• High FODMAP at 1 cup
• Low FODMAP at ¼ cup when canned

Green Lentils

• Keep their shape when cooked
• Slightly peppery flavor
• Same FODMAP levels as red lentils

Brown Lentils

• Most common variety
• Mild, earthy flavor
• Identical FODMAP content to other types

Le Puy Lentils (French Lentils)

• Dark green/gray color
• Firm texture
• Same ¼ cup low FODMAP serving

The key for all lentil types: Stick to the ¼ cup serving of canned, drained lentils regardless of variety.

Tips for Eating Lentils on Low FODMAP

• Measure precisely - Use a measuring cup to ensure exactly ¼ cup
• Buy canned - Always choose canned over dried lentils
• Drain and rinse - Remove canning liquid to reduce FODMAPs
• Don’t combine with other legumes - Avoid FODMAP stacking with beans or chickpeas
• Limit frequency - Don’t eat lentils multiple times in one day
• Balance your plate - Combine with low FODMAP vegetables and proteins
• Keep a diary - Track your response to identify your personal tolerance

Low FODMAP Alternatives to Lentils

If you need more volume or want plant-based protein without lentils:

• Firm tofu - Low FODMAP at 170g (about ¾ cup), excellent protein source
• Tempeh - Fermented soybeans, low FODMAP at 100g
• Canned chickpeas - Low FODMAP at 1½ tablespoons (smaller than lentils)
• Edamame - Frozen shelled edamame is low FODMAP at ¾ cup
• Quinoa - Grain-like seed, low FODMAP at 1 cup cooked
• Peanuts - Low FODMAP at 2 tablespoons, good for protein
• Eggs - Perfect low FODMAP protein option

Using Lentils in Low FODMAP Recipes

You can still enjoy lentils in small amounts:

• Soup topping - Add ¼ cup to a low FODMAP vegetable soup
• Salad protein - Toss into a large green salad with low FODMAP dressing
• Grain bowl - Combine with quinoa, roasted vegetables, and tahini dressing
• Curry addition - Add to a low FODMAP curry with coconut milk and safe vegetables
• Taco filling - Mix ¼ cup lentils with ground meat to stretch the filling

Lentil Pasta and Flour

Lentil pasta and lentil flour are high FODMAP and should be avoided during elimination:

• Lentil pasta - Even small amounts contain concentrated FODMAPs
• Red lentil pasta - High FODMAP despite marketing as healthy
• Lentil flour - Used in some gluten-free baking, but not low FODMAP
• Lentil crackers - Check ingredients and avoid during elimination

Stick to gluten-free pasta made from rice, corn, or quinoa instead.

Reintroduction Phase

Test your tolerance for lentils during reintroduction:

1. Start with ¼ cup - Begin with the confirmed low FODMAP serving
2. Wait 3 days - Monitor for any digestive symptoms
3. Try ⅓ cup - This moderate FODMAP serving tests your threshold
4. Wait another 3 days - Assess symptoms before progressing
5. Test ½ cup - If tolerating well, try a slightly larger amount
6. Find your limit - Note the amount that causes symptoms

Individual tolerance varies widely. Some people can handle ½ cup without issues, while others only tolerate the ¼ cup low FODMAP serving.

Cooking Tips for Maximum Digestibility

If you tolerate lentils and want to maximize digestibility:

• Rinse thoroughly - Even canned lentils benefit from rinsing
• Add digestive spices - Cumin, fennel, and ginger may help
• Don’t overcook - Mushy lentils may be harder to digest
• Combine with vegetables - Fiber helps move things through
• Stay hydrated - Drink plenty of water when eating legumes

The Bottom Line

Lentils are high FODMAP at normal serving sizes due to their content of GOS and fructans. However, canned, drained lentils can be enjoyed in small amounts on a low FODMAP diet - specifically, ¼ cup (46-48g) is considered safe. This applies to all lentil varieties: red, green, brown, and Le Puy. Always choose canned over dried lentils, drain and rinse thoroughly, and measure portions carefully. If you need more plant-based protein, consider lower FODMAP alternatives like firm tofu (170g) or tempeh (100g).