Irritable Bowel Syndrome (IBS) can be a challenging condition to manage, often requiring careful attention to diet. Lentils, a nutritional powerhouse, frequently come under scrutiny for those following a low FODMAP diet. This article aims to provide a comprehensive overview of how lentils can be incorporated into a low FODMAP diet, considering various factors like lentil type, preparation methods, and serving sizes.
Understanding IBS and the Low FODMAP Diet
IBS is a gastrointestinal disorder affecting the large intestine, leading to symptoms like abdominal pain, bloating, gas, diarrhea, and constipation. Dietary modifications, particularly the low FODMAP diet, are a cornerstone of IBS management.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When these undigested carbohydrates reach the large intestine, they are fermented by gut bacteria, producing gas and other byproducts that can trigger IBS symptoms.
The low FODMAP diet involves three phases:
- Elimination Phase: Restricting high FODMAP foods for 2-4 weeks to relieve symptoms and give the digestive system a rest.
- Reintroduction Phase: Systematically reintroducing high FODMAP foods to identify individual triggers and tolerance levels.
- Maintenance Phase: A personalized diet that limits only the FODMAPs that trigger symptoms, allowing for a wider variety of foods.
Are Lentils Low FODMAP? Setting the Record Straight
Lentils often appear on high FODMAP food lists, but this isn't the whole story. The FODMAP content of lentils varies depending on the type and preparation method. It's important to consult the Monash University FODMAP Diet App or FODMAP Friendly App for the most up-to-date information on serving sizes.
Read also: Health Benefits of Lentils
Types of Lentils and Their FODMAP Content
- Brown Lentils: These lentils range in color from khaki brown to dark black and have a mild, earthy flavor.
- Green Lentils: Green lentils vary in color from pale or spotted green to a green-slate color with hints of blue and black, and are more robust and peppery than brown lentils. Monash University lab tested low FODMAP amounts are 1.02-ounces or 29 g; FODMAP Friendly lab tested low FODMAP amounts are 46 g; max serve size 74.40 g.
- Red Lentils: Red lentils come whole or split. Uncooked red lentils are high in FODMAPs, but soaking and appropriate portion control can reduce their impact.
- French Green Lentils (Lentilles du Puy): These small, very dark green lentils are also referred to as Lentilles du Puy. For lentilles du Puy you will most likely will have to order online, unless you have a very well-stocked gourmet foods store nearby.
It's important to note that the terminology used for lentils can be confusing, with "brown" and "green" often used interchangeably. Always check the specific type of lentil and its tested FODMAP content.
Why Canned Lentils Are Often Lower in FODMAPs
Lentils contain both galacto-oligosaccharides (GOS) and fructans, which are water-soluble FODMAPs. When lentils are canned, these FODMAPs leach into the canning liquid. Therefore, draining and rinsing canned lentils can significantly reduce their FODMAP content, making them a more suitable option for those on a low FODMAP diet.
The low FODMAP serving for canned lentils is ¼ cup (46 grams). A drained and rinsed 15-ounce can of lentils typically yields about 250 grams (just under 5.5 servings) from WestBrae Naturals and approximately 210 grams (just over 4.5 servings) from Great Value Organic (Walmart).
Cooking Lentils to Reduce FODMAPs: Soaking and Straining
Soaking dried lentils for 12-24 hours may reduce GOS and fructans, though reductions can vary. This is because the oligosaccharides, the primary FODMAPs in legumes, are water-soluble and leach out of the food when soaked or boiled in water. Straining legumes after cooking may also help to reduce their FODMAP content.
Incorporating Lentils into Your Low FODMAP Diet
Even during the elimination phase of a low FODMAP diet, lentils can be included in small, carefully measured portions. Here are some tips for safely enjoying lentils:
Read also: Weight Loss with Low-FODMAP
- Choose canned lentils: Opt for canned lentils and drain them thoroughly in a fine-meshed strainer before use.
- Measure your portions: Adhere to the recommended low FODMAP serving sizes for the specific type of lentil you are consuming.
- Soak and cook thoroughly: If using dried lentils, soak them for an extended period and cook them thoroughly, discarding the soaking water.
- Monitor your symptoms: Pay attention to how your body reacts after consuming lentils and adjust your intake accordingly.
A Flavorful Low FODMAP Lentil Dal Recipe
This Indian-inspired Low FODMAP Lentil Dal is a delicious and easy way to incorporate lentils into your diet. This recipe uses low FODMAP amounts of ingredients. Individual tolerance may vary, and low FODMAP servings may change.
Ingredients:
- 1 tablespoon garlic-infused oil
- ½ common tomato, diced (65 grams)
- 1 teaspoon fresh ginger, minced
- ½ jalapeño pepper, halved (optional)
- ¼ cup canned lentils, drained and rinsed (46 grams)
- ¼ cup canned coconut milk (60 grams)
- ¼ cup water
- ¼ teaspoon turmeric
- 1 teaspoon garam masala (check ingredients for high FODMAP additives)
- ¼ teaspoon cumin
- ¼ teaspoon coriander
- Cooked rice (basmati, white, brown, or red)
- Optional garnishes: lime juice, cilantro, low FODMAP yogurt
Instructions:
- Heat garlic-infused oil in a saucepan over medium heat. Add diced tomato, ginger, and jalapeño halves (if using).
- Add canned lentils, coconut milk, water, turmeric, garam masala, cumin, and coriander. Stir to mix. Bring mixture to a brief boil.
- Reduce heat to low, cover, and let simmer for at least 5 minutes, stirring occasionally.
- If used, remove jalapeño pepper halves.
- Serve dal warm over rice and topped with optional garnishes, like more lime juice, cilantro, or a dollop of low FODMAP yogurt.
Low FODMAP Ingredient Considerations
- Garlic-infused oil: Use a commercially prepared garlic-infused oil that is clear with no floating bits of garlic, or make your own by frying garlic cloves in cooking oil until golden and fragrant, then removing and discarding the garlic.
- Garam masala: Many store-bought options appear low FODMAP by ingredients, however, always double-check ingredients. Avoid any containing high FODMAP ingredients like onion or garlic powder. Or, consider making your own.
- Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams.
- Jalapeños: Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people.
- Common tomatoes: A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams.
Other Low FODMAP Diet Considerations
- Leeks: Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
- Sweet potato: Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. You can normally swap the sweet potato for regular potato, carrot or parsnip.
- Stock: Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP.
- Herbs and spices: Check the dried herbs and spices do not contain a warning for trace gluten.
Nutritional Benefits of Lentils
Lentils are a complex carbohydrate, low in fat and calories, and high in protein and fiber. They are also high in potassium, manganese, phosphorus, iron, and are a very rich source of folate. Lentils are also naturally gluten-free.
Read also: Delicious low-FODMAP vegan recipes