Back to Polyols food checker
split lentils
Legumes/Pulses
Is split lentils high in polyols?
Is split lentils 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.
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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 split lentils contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where split lentils fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about split lentils
Splitting lentils removes the skin and halves the seed, so split lentils and dal cook quickly and digest a little easier than whole pulses, with slightly lower lectins and a gentler SIBO profile. Even so, they stay high in galacto-oligosaccharides (GOS) and carry a heavy nickel load, which is why dal still bloats sensitive guts and can flare a nickel allergy.
Watch for
- High in GOS and total FODMAPs, the main reason a big bowl of dal causes gas and bloating
- High nickel, worth watching if you have systemic nickel allergy or dyshidrotic hand eczema
- Lower in lectins and easier on SIBO than whole lentils, since splitting and long simmering break the pulse down
- Mildly borderline on histamine, tyramine and glutamate if the cooked dal is stored and reheated over several days
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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?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is split lentils high in Polyols?
Polyols: low signal for most people.
Can I still eat split lentils if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check AIP, Low Fibre, and Gastroparesis Diet next for a fuller picture.