Are Lentils Low FODMAP?

Are Lentils Low FODMAP? Low FODMAP Vegetable Lentil Stew is a hearty and flavorful Low FODMAP Vegetable Lentil Dish with carrots, kale, and pumpkin. A quick and easy dinner to make any night of the week. Canned lentils are low in GOS. We can not eat a lot of pulses at first since they are high in GOS. They are beneficial to our health, therefore we must include them in our diets. It is what I did in this salad bowl recipe.

A Lentil Stew Is Not A Lentil Soup

You can make the soft Spanish lentil as con chorizo, which is creamy like Indian dahl and watery like the typical lentil soup, or somewhere in between with your pressure cooker. This last one is my favorite and inspired today’s meal.

What Goes Into This Vegetable Lentil Stew?

corn and carrots in white ceramic bowl — Are Lentils Low FODMAP?

Canned lentils
Japanese pumpkin
Tomatoes
Parsley
Leek leaves (safe serving)
Kale or collard greens
Carrots

For this recipe, I selected mostly low-FODMAP green vegetables to minimize adverse effects. It is difficult enough to eat lentils as is; I would rather be safe than sorry. A pinch of cumin and a dash of vinegar was added for flavor. Your stew will have an odd taste if you do it this way, but trust me when I say that it will taste wonderful!

For a smoky taste, consider adding bacon (vegan option not available). Both recipes are delicious and filling!

Are Lentils Low In FODMAP?

You have no doubt seen lentils on high FODMAP diet guides. We are here to clarify matters. Although there is low FODMAP serving sizes of lentils, the suggested serving amounts differ depending on the kind of lentil and how it was cooked.

Most importantly, the volumes stated on the Monash app (as of September 2019) for three out of their four entries are not the volumes that are truly low FODMAP in our Test Kitchen analysis.

NOTE: As of December 21, Monash University has updated its canned green lentil application and now fits with our recommendations below. In 46 g amounts, canned, drained green lentils are low FODMAP (as they were before), but Monash has not changed the volume to a fourth cup.

This is crucial for U.S. FODMAP consumers and people who measure by volume. We also consulted the USDA to ensure that our weights and volumes match theirs.

Low FODMAP notes

In this part, I offer answers to questions that are frequently asked or recommended serving sizes for low FODMAP ingredients. We all have unique tolerance levels and nutritional requirements. Listen to your body (and, if possible, work with a FODMAP-certified dietitian) to figure out what’s best for you. For further low FODMAP serving size information, go to the Monash FODMAP app and website or app.

Canned Lentils: Monash University conducted research on both canned and cooked-from-dry lentils, and they can be included in low FODMAP servings.

A half-cup or 46 grams of low FODMAP canned lentils is the recommended serving size. A half-cup or 23 grams is a reasonable lower FODMAP serving size for cooked green or red lentils (homemade vs. store-bought). Canned lentils are handy and have a greater low FODMAP serving size than the other two alternatives.

Why Are Canned Lentils Low In FODMAPs?

These are water-soluble, which means they dissolve in water. Because more FODMAPs have the opportunity to dissolve into the water-based canning liquid at the time of processing and storage of canned lentils, they tend to be lower in FODMAPs. Removing excesses from cooked and drained canned beans helps to reduce this FODMAPs.

Canned coconut milk: A can of coconut milk contains about a cup (60 grams) of low FODMAP content. Sorbitol is present in larger amounts in bigger portions.

Garam masala is a popular Indian spice mix that typically includes peppercorns, cloves, cinnamon, cumin, and other spices. Many store-bought varieties appear low FODMAP in terms of ingredients, however always double-check the labels. Onion or garlic powder should be avoided by any means necessary. Consider also creating your own.

Garlic-infused oil is a common way to add low FODMAP garlic taste to the low FODMAP diet. My current favorite is Roasted Garlic Olive Oil (which contains actual garlic) because it has been assessed to be low FODMAP by Monash University.

In portions of one tiny pepper (or 29 grams), jalapeños are low in FODMAP. Excess fructose is present in larger servings of chili. Capsaicin, the pungent substance found in chili peppers, can be a non-FODMAP trigger for some individuals. If you think spicy cuisine is the problem, avoid it.

Instructions

To prepare this low FODMAP lentil dal, follow the instructions below:

Step 1: In a saucepan, heat oil over medium. Add the chopped tomato, ginger, and (if desired) jalapeño halves. Stir for 2-3 minutes.

Step 2: Stir in the lentils, water, coconut milk, turmeric, cumin, garam masala, and coriander. Combine by stirring. Bring to a simmer for at least 5 minutes while reducing the heat to low and covered.

Step 3: If desired, remove the jalapeño pepper halves. Add lime juice and season with salt to taste.

Serve cold over rice, topped with your choice of add-ins like more lime juice or cilantro, or a spoonful of low FODMAP yogurt.

Sides

Serve over the cooked rice. Basmati is the traditional choice. White, brown, and red rice, on the other hand, are all low FODMAP choices. To save time, I recommend using frozen Birdseye Steamfresh Brown Rice instead of regular brown rice. Add a teaspoonful of low FODMAP yogurt to taste. Plain lactose-free yogurt and plain coconut yogurt are both suitable alternatives.

The Short Story

We had talks with Monash about the differences between their volumes and weights as displayed on the app in September 2019. They have urged us (and you) to concentrate on the weight.

We have put up a simple chart to help you figure out what amounts correspond to those weights. Our volumes differ significantly from the Monash app, so if you are measuring by volume, this may be of interest to you.

The Takeaway

If you want to measure the amount of Monash’s Green Light low FODMAP that they have determined, use a scale to weigh out HALF of what Monash has on their app (9/2019). The Le Puy lentils are an exception; we believe they are correctly represented.

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