black gram
Legumes/Pulses
Is black gram high in polyols?
Is black gram high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare black gram across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What black gram contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where black gram fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about black gram
Black gram is the small black-skinned pulse behind dal makhani and papadum, and it is graded high FODMAP with a poor fermentation profile for SIBO. That fermentable load is the whole trigger story here: on the chemical triggers it is remarkably quiet, sitting clean on histamine, salicylate, oxalate, nickel, sulfite, glutamate and gluten. If black gram bothers you, the reaction is almost always gas, distension and cramping a few hours after a slow-cooked dal rather than flushing, itching or headache.
Watch for
- Graded high FODMAP overall, which is why a bowl of whole black urad tends to produce bloating and wind rather than an immediate reaction
- Poor for SIBO: a slow-simmered dal is a long, dense fermentable load in a gut that already overgrows bacteria in the small intestine
- High in lectins as a dried bean, so undercooked or barely simmered black gram is harsher than a properly long-boiled one
- The black skin is the heavy part.Whole black gram, split-with-skin and fully skinned white urad are three different fibre loads, so log which form you actually ate
- Restaurant dal makhani is finished with butter and cream, so a reaction there may be the dairy rather than the pulse
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
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 Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
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Get the AppFAQ
Is black gram high in Polyols?
Polyols: low signal for most people.
Can I still eat black gram if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check FODMAPs, GOS, and Lectin next for a fuller picture.