Overview
About Yellow lentils
Yellow lentils are the split, hulled pulses (toor dal, moong dal) at the heart of most Indian dal, and their trigger profile is driven by galacto-oligosaccharides (GOS).
If you searched whether dal is low FODMAP or why lentils give you gas, this is why: yellow lentils grade very high on GOS and high on total FODMAPs. Because they are hulled and split, they cook down soft and are easy to over-serve, which pushes an otherwise moderate portion into trigger territory. They also carry moderate nickel, a separate concern for people with systemic nickel allergy. Whole and green lentils differ, so compare the red lentils and green lentils pages if you are tracking which type you tolerate.
Sensitivities
How Yellow lentils scores
Watch for
What trips people up
- Very high in galacto-oligosaccharides (GOS), the main FODMAP that makes dal bloating and gassy for sensitive guts
- High total FODMAP load; a small rinsed portion is far gentler than a big bowl of dal
- Moderate nickel, relevant if you have systemic nickel allergy, since pulses are a notable dietary source
- Not paleo or AIP compliant, as legumes are excluded from both
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Yellow lentils
Is yellow dal low FODMAP?
Only in small portions. Yellow lentils (toor and moong dal) are high in galacto-oligosaccharides and total FODMAPs, so a full bowl of dal is a common IBS trigger. A small, well-rinsed portion of canned or thoroughly drained lentils is the low FODMAP way to enjoy them.
Why do yellow lentils cause bloating?
Yellow lentils are rich in GOS, a chain of sugars the small intestine cannot absorb. They travel to the colon and ferment, producing gas and pulling in fluid, which is felt as bloating and cramping. Splitting and hulling the lentils does not remove the GOS.
Do yellow lentils contain nickel?
Yes, pulses including yellow lentils are a moderate dietary source of nickel. For most people this is irrelevant, but if you have systemic nickel allergy syndrome, frequent large servings of dal can contribute to your overall nickel load and may aggravate symptoms.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.