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Lentils
Lens culinaris
High in GOS
High Protein
High Fiber
Raw and cooked lentils

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of cooked lentils

Safe Serving Size: Small portion of well-soaked and cooked lentils

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 altered bowel movements

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

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

zucchini

Zucchini

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Soaking and discarding water can slightly reduce FODMAP content

Sprouting may reduce FODMAP levels

Cooking does not significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • beans
  • kidney beans
  • black beans

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

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked lentils
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Maximum test portion: 1/4 cup cooked

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • vegetarian burgers
  • Indian dal
  • lentil flour
  • lentil pasta
  • vegan protein powders

Alternative names: red lentils, green lentils, brown lentils, black lentils, masoor dal

Individual Variables

Factors affecting tolerance:

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

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