Exploring What Lentils Are Good for Anti-Inflammatory Diets

January 2, 2026 •

3 min read

According to a study published in the journal Current Research in Physiology, lentils are effective at decreasing inflammation due to their rich content of polyphenols and fiber. Incorporating certain varieties of lentils into your diet can be a powerful and delicious way to combat chronic inflammation.

Quick Summary

This article examines the anti-inflammatory properties of different lentil varieties, focusing on red, moong, and beluga lentils. It explores how their nutrient profiles, particularly polyphenols and fiber, work to reduce inflammation and provides practical advice for their inclusion in meals.

Key Points

Polyphenols for Antioxidant Action: Lentils are rich in polyphenols, which combat inflammation by inhibiting key enzymes.
Red Lentils Reduce Biomarkers: Red lentils have been shown to reduce inflammatory biomarkers like TNF-alpha and IL-6, making them great for managing conditions like colitis.
Moong Dal is Highly Digestible: Moong dal's high flavonoid content and digestibility make it an ideal choice for those with sensitive stomachs and for reducing inflammation.
Beluga Lentils are Antioxidant-Rich: The dark skin of beluga lentils indicates high anthocyanin content, which provides powerful antioxidant and anti-inflammatory effects.
Fiber Supports Gut Health: The high fiber in all lentils promotes a healthy gut microbiome, which is crucial for controlling systemic inflammation.
Cook with Spices for Boosted Benefits: Adding anti-inflammatory spices like turmeric and ginger to lentils enhances their ability to fight inflammation.

The Anti-Inflammatory Mechanism of Lentils

Lentils, a cornerstone of many healthy diets, are packed with compounds that actively fight inflammation. This benefit is rooted in several key nutritional factors. Lentils are an excellent source of polyphenols, micronutrients with potent antioxidant properties that can inhibit inflammation-related enzymes. The high dietary fiber in lentils promotes a healthy gut microbiome, which is linked to a reduced risk of chronic inflammation. Additionally, lentils contain phytosterols, including β-sitosterol, known for their anti-inflammatory activity.

Top Lentil Varieties for Fighting Inflammation

While all types are nutritious, some varieties are particularly effective for fighting inflammation due to higher concentrations of beneficial compounds.

Red Lentils (Masoor Dal)

Red lentils cook quickly and are popular in stews and dals. Studies show that red lentil supplementation can significantly reduce inflammatory biomarkers. They offer high fiber and folate, effective for reducing inflammatory conditions like colitis.

Moong Dal (Split Green Gram)

Known for being easily digestible, moong dal is a great choice for sensitive systems. It is rich in flavonoids and antioxidants that help reduce inflammation and its high fiber aids gut health.

Beluga Lentils

These small black lentils have high anthocyanin content, similar to dark berries. Animal studies indicate beluga lentils can decrease inflammatory immune cells and cytokines, potentially protecting against inflammatory injury.

Green and Brown Lentils

Standard green and brown lentils are also beneficial, providing fiber and polyphenols. They hold their shape well, making them suitable for salads and hearty dishes.

Comparison Table of Anti-Inflammatory Lentil Varieties


Lentil Type	Key Anti-Inflammatory Compounds	Best For	Flavor Profile	Cook Time	Notes
Red Lentils (Masoor)	Folate, Fiber, Antioxidants	Soups, curries, quick meals	Mild, earthy, sweet	15-20 mins (split)	Easy to digest; effective for colitis
Moong Dal	Flavonoids, Fiber, Antioxidants	Stews, khichdi, detox meals	Mild, slightly sweet	15-20 mins (split)	Excellent for sensitive digestion
Beluga Lentils	Anthocyanins, Polyphenols	Salads, side dishes	Rich, nutty, earthy	20-30 mins	High antioxidant content, holds shape
Brown/Green Lentils	Fiber, Polyphenols	Hearty soups, salads	Robust, earthy, peppery	25-35 mins	Versatile, good for meal prep

Cooking Lentils for Optimal Anti-Inflammatory Benefits

Proper preparation enhances the anti-inflammatory properties. Soaking, especially larger varieties, can improve digestibility and reduce anti-nutrients. Cooking with spices like turmeric, ginger, and cumin enhances benefits; turmeric's curcumin is known for potent anti-inflammatory action. Pairing with vitamin C sources, such as lemon juice, boosts iron absorption.

Easy Ways to Add Lentils to Your Diet

Numerous dishes can incorporate the anti-inflammatory benefits of lentils:

Lentil Soup: A simple, nutritious soup with vegetables and anti-inflammatory spices.
Lentil Shepherd's Pie: Use brown and green lentils for a hearty plant-based base.
Lentil Salad: Cooked beluga or green lentils mixed with vegetables, herbs, and a lemon dressing.
Lentil Patties: Mashed brown lentils with spices, formed into burger patties.
Lentil Hummus: A dip made by blending cooked red lentils with garlic, tahini, and lemon juice.

Conclusion: Making Lentils a Dietary Staple

All lentils support an anti-inflammatory diet with their polyphenols, fiber, and minerals. Focusing on varieties like red, moong, and beluga, and preparing them with anti-inflammatory spices, can significantly boost health. Lentils are versatile, affordable, and nutrient-dense, making them essential for managing inflammation naturally. Incorporating them regularly is a simple step towards a healthier life. For additional details, refer to the National Institutes of Health research on legumes {Link: Dr.Oracle https://www.droracle.ai/articles/340306/are-lentils-good-to-decrease-inflammation}.

Frequently Asked Questions

No, cooking does not destroy the anti-inflammatory properties of lentils. Studies have shown that polyphenols in lentils are stable when heated, and cooking actually helps to reduce anti-nutrients and makes the nutrients more bioavailable.

For optimal anti-inflammatory benefits, it's recommended to include lentils in your diet several times a week. The goal is consistent consumption as part of a broader anti-inflammatory diet.

Yes, canned lentils are still a great source of fiber and polyphenols. However, it's best to choose low-sodium or no-salt-added versions and rinse them before use to reduce sodium intake.

Lentils can cause gas due to their high fiber content. Soaking and proper cooking can minimize discomfort, and this does not negate their anti-inflammatory benefits.

Combining lentils with other anti-inflammatory foods, like olive oil, vegetables, and whole grains, can create synergistic effects. Using spices like turmeric and ginger further enhances their power.

Polyphenols are plant-based compounds with potent antioxidant and anti-inflammatory effects. They work by protecting your body's cells from damage and inhibiting enzymes that cause inflammation.

Yes, the American College of Rheumatology recommends a Mediterranean-style diet, which includes legumes like lentils, for managing arthritis. The anti-inflammatory properties can help reduce inflammation associated with the condition.