Nutrition Diet: How Do You Reduce FODMAPs in Lentils?

October 22, 2025 •

4 min read

According to Monash University, the leading authority on FODMAP research, the method of preparation significantly impacts the FODMAP content of lentils. For those with sensitive digestive systems, knowing how do you reduce FODMAPs in lentils is crucial for enjoying their nutritional benefits without discomfort.

Quick Summary

Lentils can be prepared to minimize FODMAP content for sensitive guts. Canned, drained, and rinsed lentils are the easiest option. For dried lentils, soaking, boiling in fresh water, and rinsing effectively removes water-soluble oligosaccharides. Portion control is also key to managing symptoms.

Key Points

Use Canned Lentils: Opt for canned lentils, then drain and rinse them thoroughly to remove water-soluble FODMAPs that have leached into the liquid during processing.
Soak Dried Lentils Overnight: For dried lentils, soak them in a generous amount of water for 12-24 hours, discard the soaking water, and rinse them well before cooking.
Boil in Fresh Water: Always cook your soaked lentils in fresh water, not the soaking water, and discard the cooking liquid to maximize FODMAP removal.
Start with Small Portions: Begin with a small, tested portion size and gradually increase it based on your personal tolerance to avoid triggering symptoms.
Pair with Low-FODMAP Foods: Avoid FODMAP stacking by combining lentils with other ingredients that are low in FODMAPs, such as rice, carrots, and leafy greens.

Lentils are a highly nutritious legume, packed with protein, fiber, and essential minerals like iron. However, they also contain fermentable oligosaccharides (GOS and fructans) that can cause digestive issues such as bloating and gas for individuals with Irritable Bowel Syndrome (IBS) or other sensitivities. The good news is that these FODMAPs are water-soluble, meaning they can be significantly reduced through proper preparation.

Understanding Lentil FODMAPs

Lentils, particularly dried varieties, contain higher levels of FODMAPs than their canned counterparts. During processing, canned lentils are soaked and cooked, which causes many of the FODMAPs to leach into the canning liquid. By discarding this liquid and rinsing the lentils, a significant amount of FODMAPs is removed. For dried lentils, the key is to mimic this process at home with multiple water changes. Portion control is also essential, as even well-prepared lentils can trigger symptoms if consumed in large quantities.

Canned vs. Dried Lentils: Choosing Your Preparation Method

Deciding between canned and dried lentils depends on your time, budget, and tolerance level. Canned lentils offer convenience and are generally lower in FODMAPs from the start, while dried lentils require more effort but allow for greater control over the process. Here’s a detailed breakdown of the different methods.

Preparing Canned Lentils

For the quickest and most reliable low-FODMAP option, canned lentils are the way to go. The process is straightforward:

Drain: Pour the entire can of lentils into a colander or fine-mesh sieve, ensuring all the canning liquid is removed.
Rinse: Rinse the drained lentils thoroughly under cool, running water for at least 30 seconds.
Use: Add the rinsed lentils to your recipe. This simple process can make a world of difference for a sensitive gut.

Preparing Dried Lentils

If you prefer to use dried lentils, a multi-step process is necessary to minimize the FODMAP content:

Soaking: Start by rinsing the dried lentils thoroughly. Then, place them in a large bowl and cover them with a generous amount of water (at least a 3:1 ratio of water to lentils). Soak them overnight for 12-24 hours. Some sources suggest changing the water midway through the soaking period for better results.
Draining and Rinsing: After soaking, discard all the soaking water. Rinse the lentils again thoroughly under fresh running water.
Boiling: Cook the soaked and rinsed lentils in a fresh pot of water. Boil them until they are very tender, which can take 20 minutes or more.
Discard Cooking Water: After cooking, drain the lentils and discard the cooking water. This final step leaches out any remaining water-soluble FODMAPs.

Sprouting as an Advanced Technique

Sprouting, or germination, is an advanced method that can further reduce FODMAPs by activating enzymes that break down complex carbohydrates. After the overnight soak, drain the lentils and let them sit in a jar with a breathable cover, rinsing them twice daily for 1-3 days until tiny sprouts appear. This technique not only lowers FODMAPs but also enhances the bioavailability of nutrients.

Comparison Table: Canned vs. Dried Lentil Prep


Feature	Canned Lentils (Drained & Rinsed)	Dried Lentils (Soaked & Cooked)
FODMAP Content	Significantly lower, due to industrial processing and rinsing.	Reduced through home preparation, but may retain higher levels than canned.
Preparation Time	Very quick, requires only draining and rinsing.	Long, involving overnight soaking and cooking.
Best for...	Beginners on a low-FODMAP diet, or when time is limited.	Individuals with higher FODMAP tolerance, or for specific recipe textures.
Low FODMAP Portion	Up to ½ cup (46g) cooked, for many varieties.	Up to ⅓ cup (52g) cooked, for red lentils.
Primary FODMAPs	GOS and Fructans (in reduced amounts).	GOS and Fructans (reduced, but vary by type).

The Role of Portion Control and Food Pairing

Even with meticulous preparation, portion control is a critical factor for managing symptoms. Always start with a small serving, such as a couple of tablespoons, and assess your body's response. Avoid FODMAP stacking by pairing your lentils with low-FODMAP vegetables, grains, and proteins. For example, serve a small portion of rinsed canned lentils in a salad with bell peppers and carrots, rather than combining them with other higher-FODMAP ingredients. Individual tolerance is key, and you can gradually test larger portions over time. The low FODMAP diet is a journey of discovery, not just restriction. Find more detailed information on FODMAPs and serving sizes from a trusted source like Monash University.

Conclusion: Making Lentils Work for You

Managing your diet to reduce FODMAP-related symptoms doesn’t mean you have to give up nutrient-rich foods like lentils. By understanding that FODMAPs are water-soluble, you can employ simple yet effective preparation techniques to minimize their impact. Opting for canned, drained, and rinsed lentils is the easiest route, while soaking, boiling, and sprouting dried lentils offers a more intensive method. Regardless of your chosen approach, practicing portion control and smart food pairing is paramount. With these strategies, you can safely and comfortably incorporate lentils back into your diet, enjoying their many nutritional benefits without digestive distress.

Frequently Asked Questions

Canned, drained, and rinsed lentils are the lowest in FODMAPs, regardless of variety. Among dried options, smaller portions of red lentils are also considered more low-FODMAP than green or brown lentils when prepared correctly.

Yes, soaking dried lentils helps reduce their FODMAP content because oligosaccharides like GOS and fructans are water-soluble and leach into the water. For best results, soak for 12-24 hours, change the water, and rinse well before cooking.

For those in the elimination phase or who are very sensitive, canned lentils (drained and rinsed) are the safest and easiest option. They contain fewer FODMAPs than dried lentils cooked at home.

FODMAP stacking is when you combine multiple moderate-FODMAP foods in one meal, which can exceed your personal tolerance threshold. To avoid this, pair your small portion of lentils with clearly low-FODMAP ingredients like rice, vegetables, and low-FODMAP protein sources.

Yes, many people with IBS can eat lentils, provided they are prepared correctly and consumed in small, controlled portions. It is best to test your personal tolerance during the reintroduction phase of the low-FODMAP diet.

Sprouting lentils further reduces their FODMAP content because the germination process activates enzymes that break down the complex carbohydrates. This can be done after the initial soaking and rinsing.

According to Monash University, a safe serving size for canned, drained, and rinsed lentils is typically up to ½ cup (46g). For dried, cooked red lentils, a safe portion is around ⅓ cup (52g).