Are lentils low FODMAP?
Lentils are limited low FODMAP, but you can still eat some of them during the FODMAP diet. There is a difference between the FODMAP content of canned and dried lentils. I will explain it to you in this blog!
Are canned lentils low FODMAP?
Canned lentils are limited low FODMAP. A serving of 46 grams or 1/4 cup canned lentils is low FODMAP.
From 65 grams (1/3 cup) or more, a serving of lentils contains an average amount of galactans. And from 77 grams (6 tbsp) a large amount of galactans.
If you are in the elimination phase, eating a maximum of 46 grams of canned lentils per meal is best.
Dried lentils
Dried boiled lentils are low FODMAP up to 23 grams or 1/4 cup per serving for red lentils and up to 29 grams per serving for green lentils.
Dried red lentils contain a moderate amount of galactans from a serving of 46 grams (1/2 cup) and green lentils from 34 grams (1/3 cup).
Note that the serving size is for boiled lentils, so weigh your serving after you boil the lentils. Not before.
So your options with dried lentils are quite limited in the elimination phase of the diet.
Why is it that you can eat more canned lentils than dried lentils?
This is because FODMAPs are soluble in water. If food is stored in water, such as canned lentils, some of the FODMAPs from the food end up in the water.
This reduces the FODMAP content of the food itself.
If you rinse and drain the product thoroughly after taking it out of the can, it will contain fewer FODMAPs than the fresh version of the product.
You can read more about this in this blog from Monash University about the influence of processing products and the FODMAP content.
You can also see this with mushrooms, for example. Canned mushrooms have a higher safe low FODMAP serving than fresh mushrooms.
Eating lentils on the FODMAP diet
If you want to use lentils during the FODMAP diet, it is better to choose the canned variety, because you can eat more of it.
On my blog, you can find a number of recipes with lentils, such as this delicious vegan lentil dahl. This dish for vegan minced meat with lentils and Turkish lentil soup. Or how about a pumpkin lentil salad?
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are strawberries low FODMAP?
- Is asparagus low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is zucchini low FODMAP?
- Is celery low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
- Are tomatoes low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?