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Are Lentils Low FODMAP?

Updated · Legumes
Depends on portion or type

It depends on preparation and portion. Rinsed canned lentils in a small serving are generally tolerated, but larger portions are high.

Main FODMAPs: GOS

Why

Lentils contain GOS, which dissolves into the water they are cooked or canned in. Rinsing canned lentils removes some of it, and a small serving may be fine for many people. A big bowl of lentil soup is a different story.

Good to know

  • Red and green lentils are both affected.
  • Dal and lentil soups are usually large servings with onion and garlic, so they are often high on several counts.

Tips and swaps

  • Firm tofu
  • Rinsed canned chickpeas in a small serving
  • Eggs, chicken, or fish for protein

Related foods

Related reading

Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.

Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.

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