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Green Lentils
Lens culinaris
High FODMAP
Legume
Protein Source
Raw green lentils

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of cooked lentils

Safe Serving Size: Small portion when reintroducing

Active Compounds: Galacto-oligosaccharides (GOS) and Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in GOS which can cause significant digestive issues

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Symptoms typically appear within 4-24 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

zucchini

Zucchini

Substitution ratio: 1:1 replacement by volume when cooked

Processing Effects

Soaking and discarding water can slightly reduce FODMAP content

Sprouting may reduce FODMAP levels but still remains high

Cooking does not significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • kidney beans
  • black beans
  • navy beans

Safe complementary foods: Can be served with low FODMAP foods like rice, carrots, and spinach

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked lentils
  2. Wait 48 hours to observe reactions
  3. If tolerated, increase to 2 tablespoons
  4. Maximum test portion should not exceed 1/4 cup

Signs of success: No digestive symptoms within 48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Vegetarian patties
  • Indian dal dishes
  • Lentil soup
  • Vegan meat substitutes

Alternative names: Brown lentils, Continental lentils, Persian lentils

Individual Variables

Factors affecting tolerance:

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

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