Is lentil high in FODMAP? A guide to safe serving sizes

November 4, 2025 •

2 min read

According to Monash University, a small serving of canned, rinsed lentils can be considered low FODMAP, but larger portions or dried varieties may be high in fermentable carbohydrates. Therefore, for those with digestive sensitivities, the answer to "is lentil high in FODMAP?" depends heavily on the type and preparation method.

Quick Summary

The FODMAP content in lentils varies significantly based on type and preparation. Canned and rinsed lentils are lower in FODMAPs than dried ones, and small, controlled portions can be enjoyed on a low FODMAP diet.

Key Points

FODMAP Content Varies: The amount of FODMAPs in lentils depends on the variety and how they are prepared, particularly the cooking and soaking process.
Canned is Lower in FODMAPs: Canned, drained, and rinsed lentils have a significantly lower FODMAP content than dried versions because water-soluble oligosaccharides leach into the canning liquid.
Portion Control is Crucial: Even for low FODMAP versions, precise portion sizes are essential to avoid triggering symptoms in sensitive individuals.
Preparation is Key for Dried Lentils: Soaking dried lentils overnight and boiling them in fresh water, discarding all water, can help reduce their FODMAP content.
Monitor Individual Tolerance: Everyone's tolerance to FODMAPs differs; reintroduce lentils slowly in small amounts during the reintroduction phase of the diet to find your personal threshold.

Understanding Lentil FODMAPs: A Closer Look

FODMAPs are short-chain carbohydrates that can cause digestive issues like bloating, gas, and abdominal pain in individuals with Irritable Bowel Syndrome (IBS). Lentils contain oligosaccharides, specifically galacto-oligosaccharides (GOS) and fructans, which are two types of FODMAPs that can cause symptoms in sensitive individuals. These carbohydrates ferment in the colon when not fully digested in the small intestine. The good news is that certain preparation methods can help reduce the FODMAP content in lentils.

The Difference Between Canned and Dried Lentils

The FODMAP content in lentils is significantly impacted by processing because GOS and fructans are water-soluble. Canned lentils are typically lower in FODMAPs because some oligosaccharides leach into the water during canning and cooking. Draining and thoroughly rinsing canned lentils washes away much of the remaining water-soluble FODMAPs in the liquid. This makes a larger serving of canned, rinsed lentils more likely to be tolerated on a low FODMAP diet compared to dried lentils. Dried lentils have a higher concentration of oligosaccharides. To reduce their FODMAP content, dried lentils should be soaked overnight and the water discarded, then boiled in fresh water and that water also discarded.

Low FODMAP Serving Sizes by Lentil Type

Monash University provides specific low FODMAP serving sizes for various types of lentils after cooking, which is crucial for those following the diet. Further details on recommended serving sizes, including a comparison table of lentil FODMAP content, can be found on {Link: THE IBS DIETITIAN theibsdietitian.com/blog/fodmaps-in-lentils}.

Reintroducing Lentils into Your Diet

Reintroducing lentils during the low FODMAP diet's reintroduction phase requires a careful approach. Begin with a small, low FODMAP serving and observe for symptoms over 24-48 hours. Gradually increase the portion size to determine your personal tolerance, being mindful of 'FODMAP stacking' by avoiding other high-GOS foods concurrently.

The Health Benefits of Lentils

Lentils are highly nutritious, offering plant-based protein, dietary fiber, iron, folate, and magnesium. These benefits support muscle health, digestive regularity, and overall well-being.

Conclusion: Navigating Lentils on a Low FODMAP Diet

Answering "Is lentil high in FODMAP?" requires considering the type and preparation. While dried lentils are high in oligosaccharides, methods like soaking and draining can reduce them. Canned, rinsed lentils are the most low-FODMAP friendly option in controlled portions. Successfully incorporating lentils depends on precise portion control and monitoring individual responses. Consulting a dietitian is recommended for personalized guidance. Additional information is available on {Link: THE IBS DIETITIAN theibsdietitian.com/blog/fodmaps-in-lentils}.

Frequently Asked Questions

Yes, many people with IBS can eat lentils, but they must be prepared and portioned correctly. The best option is to use canned and rinsed lentils, starting with a small portion of about 1/4 cup and monitoring your body's response.

Canned, drained, and rinsed lentils are the lowest in FODMAPs, allowing for a larger safe serving size (46g) compared to dried, cooked varieties.

Yes, soaking dried lentils in water overnight, discarding the soaking water, and then cooking them in fresh water effectively leaches out some of the water-soluble FODMAPs, such as GOS.

Canned lentils are already processed, and during canning, many of the water-soluble FODMAPs transfer from the legumes into the canning liquid. When you drain and rinse them, you wash away a large portion of the FODMAPs.

Based on Monash University data, the recommended low FODMAP serving size for canned, drained, and rinsed lentils is 46g, or approximately 1/4 cup.

Consuming an amount of lentils above your personal tolerance level can lead to digestive symptoms such as bloating, gas, and abdominal pain due to the fermentation of oligosaccharides by gut bacteria.

Yes, after completing the elimination phase of a low FODMAP diet, you can test your tolerance to larger portions by gradually increasing the serving size while monitoring your symptoms, ideally with the guidance of a dietitian.