Are lentils low FODMAP?
Moderate FODMAP, watch portions
Lentils are moderate FODMAP: small portions may be fine, but larger servings can add up.
Moderate FODMAPCanned lentils, drained and rinsed, are lower in FODMAPs than lentils boiled from dry. Larger portions contain more GOS.
Last reviewed October 24, 2026
Good to know
Like chickpeas, canned lentils that are drained and rinsed are lower in FODMAPs than lentils boiled from dry, because some of the GOS ends up in the liquid.
Small amounts can fit into the elimination phase and are a useful source of fiber and protein for vegetarians. Lentil pasta is a different product and is high FODMAP.
Lentils on a low FODMAP diet
- Small amounts of lentils are usually fine during elimination, but larger servings move into high FODMAP territory.
- Avoid pairing them with other moderate or high FODMAP foods in the same meal, which is where stacking matters most.
- If they bother you, note them in a food diary and test them again during reintroduction.
Which FODMAPs are in lentils
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Lower-FODMAP swaps
Low FODMAPOther legumes
High FODMAPCommon questions
Are lentils low FODMAP?
Lentils are moderate FODMAP: small portions may be fine, but larger servings can add up. They contain GOS and fructans. Canned lentils, drained and rinsed, are lower in FODMAPs than lentils boiled from dry. Larger portions contain more GOS.
Which FODMAPs are in lentils?
Lentils contain GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have lentils during the low FODMAP elimination phase?
In small amounts, usually yes. Larger servings can trigger symptoms, especially alongside other FODMAP sources.
What can I use instead of lentils?
Lower-FODMAP options include firm tofu, tempeh and eggs.
How do I test lentils during reintroduction?
Lentils are one of the foods often used to test the GOS group. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Lentils in our guides
Category
Legumes & Plant Protein · Legume
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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