Overview
About Lentils
Lentils are a nutritious plant protein, but they carry three separate triggers worth knowing: oxalate, nickel and the fermentable fiber GOS.
They are high enough in oxalate that low-oxalate diets usually limit them, and high in nickel for anyone with a nickel allergy. As a FODMAP food they sit in the moderate range rather than the extreme end, and the single easiest fix is to use canned lentils and drain and rinse them well, which lowers the GOS load compared with home-cooked from dried.
Sensitivities
How Lentils scores
Watch for
What trips people up
- High in oxalate, so a cooked serving can push past what low-oxalate (kidney-stone) diets allow
- High in nickel, a frequent trigger for systemic nickel allergy
- High in GOS, though canned and well-rinsed lentils are gentler than dried and home-cooked
- Moderate in histamine, so very large portions can add to the load if you are histamine-sensitive
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Lentils
Can I eat lentils on a low-FODMAP diet?
In small amounts, yes. A modest portion of canned lentils that you drain and rinse is much lower in GOS than dried lentils cooked from scratch, because a lot of the fermentable fiber leaches into the canning liquid. Keep the serving small and rinse well.
Are lentils high in oxalate?
Lentils are high enough in oxalate that people following a low-oxalate diet for calcium-oxalate kidney stones are usually told to limit them. If you do not form stones, their oxalate is not a concern.
Do lentils cause gas and bloating?
Often, yes. Lentils are high in GOS, a fermentable fiber that gut bacteria break down in the colon, producing gas. Rinsing canned lentils, keeping portions small and cooking them thoroughly all reduce the effect.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.