lentils
Legumes/Pulses
Is lentils high in gos?
Find out whether lentils is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
Triggers
Diets
Serving size, prep, and portion notes for 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.
Watch for
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
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GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is lentils high in GOS?
GOS: higher signal - consider smaller servings or swaps.
Can I still eat lentils if I'm sensitive to GOS?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Oxalates, Lectin, and Low Fermentation next for a fuller picture.