Key takeaways
- Canned lentils (drained and rinsed) are low FODMAP at 46 g per serving.
- Larger portions quickly become high FODMAP — the limit is tight.
- French green (Puy) lentils and red lentils are both tested as low FODMAP in canned form at this portion.
- Dried lentils cooked from scratch typically contain more GOS than canned — use canned for the elimination phase.
Lentils are widely expected to be strictly off limits on a low-FODMAP diet — and in large amounts, they are. But canned, rinsed lentils at a small serving are one of the better-kept secrets of the diet for people seeking plant-based protein.
FODMAP status at a glance
- —Canned lentils (drained, rinsed), 46 g: low FODMAP
- —Canned lentils, 100 g: high FODMAP
- —Dried red lentils, cooked from scratch: higher FODMAP — use canned
- —Lentil soup (restaurant): assume high FODMAP — large portions, often garlic/onion base
- —Puy / French green lentils, 46 g canned: low FODMAP
Why canned lentils differ from dried
Cooking lentils from dried releases GOS into the cooking water. Canned lentils have already been cooked and then stored in liquid that you drain away — removing a proportion of water-soluble GOS. The rinse step removes more from the surface. This is why canned, rinsed lentils are more reliable than home-cooked dried lentils for FODMAP-sensitive individuals.
Using lentils in low-FODMAP cooking
- —Add 46 g to salads alongside cucumber, tomato, and feta
- —Mix into rice dishes for texture and protein
- —Make a small-portion dhal using canned lentils, turmeric, cumin, and garlic-infused oil
- —Combine with firm tofu and carrot in a grain bowl for a vegan low-FODMAP meal
References
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