← Back to FODMAP Index
Black Lentils
Lens culinaris
High GOS
Soak Before Cooking
Watch Portion Size
Raw black lentils

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of cooked black lentils

Safe Serving Size: Small portion when tested for tolerance

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in FODMAPs, particularly GOS

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements

Typical reaction time frame: Typically 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

sprouted lentils

Sprouted lentils

Substitution ratio: 1:1 replacement for cooked alternatives

Processing Effects

Soaking for 12-24 hours can reduce FODMAP content

Sprouting significantly reduces FODMAP levels

Cooking does not significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • kidney beans
  • black beans
  • navy beans

Safe complementary foods: Can be safely combined with low FODMAP grains like rice and quinoa

Reintroduction Guidelines
  1. Start with 2 tablespoons (23g) cooked black lentils
  2. Wait 48 hours to assess tolerance
  3. If no symptoms, increase to 1/4 cup (46g)
  4. Maximum test portion: 1/2 cup (92g)

Signs of success: No significant bloating, gas, or digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • Vegetarian burger patties
  • Indian dal dishes
  • Lentil soups
  • Vegan meat substitutes

Alternative names: Beluga lentils, Urad dal, Black gram

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Processing method used
  • Individual FODMAP tolerance
  • Stress levels

Tip: Keep a food diary to track your personal tolerance levels and reactions