| Hi Olivia,
Do you eat lentils or have you been avoiding them for your IBS?
Lentils can be a great source of protein, folate, and minerals such as magnesium and potassium.
However, lentils contain FODMAPs, which can trigger IBS symptoms.
The FODMAP content of lentils can differ depending on the type. For example, green lentils contain galacto-oligosaccharides (GOS), whereas red lentils and Le Puy lentils contain fructans and GOS.
Small amounts of these lentils (below 25g) are low FODMAP. But you can have up to 46g of canned lentils which is considered a moderate amount and allowed on the low FODMAP diet.
You can use the Monash App to check exact low FODMAP portion sizes.
But how else may you reduce the FODMAP content of lentils?
- Use canned lentils
- Rinse and soak your lentils overnight. Then rinse again and discard the water
- Boil your lentils thoroughly to cook them, and discard the cooking water
We have written an in-depth post on FODMAPs in lentils, including low FODMAP lentil recipes for you to try, which you can read here. |
