According to studies, legumes are a food group that due to certain components they contain, (mainly oligosaccharides), can trigger symptoms associated with Irritable Bowel Syndrome (IBS).
On the other hand, legumes are highly beneficial for overall health. They help improve cholesterol levels, promote gut health, and reduce inflammation.
🍃So, what options are available for individuals with a sensitive gut?
🍃How can we enjoy lentils without discomfort?
The answer lies in proper preparation and cooking techniques that help reduce the compounds that may cause digestive issues.
🔎Tip #1: Soaking the Lentils
Although lentils are generally considered a legume that does not require soaking, soaking them for 1–4 hours can be helpful for people with sensitive digestion.
Red lentils, however, usually do not need soaking due to their softer structure and faster cooking time.
🔎Tip #2: What About Garlic?
Garlic is a flavorful addition to lentils, but it is also high in fermentable carbohydrates that may trigger IBS symptoms.
Instead of adding garlic directly to the dish, try this alternative method:
- Place the amount of olive oil you plan to use for cooking the lentils in a bowl.
- Add finely chopped garlic and mix well.
- Let the garlic sit in the oil for 15–20 minutes.
- Remove the garlic and use only the garlic-infused oil for cooking.
This way, you get the aroma and flavor without the digestive discomfort.
🔎Tip #3: Skip the Lentil Soup
When it’s time to eat, choose strained lentils instead of lentil soup.
The reason is that oligosaccharides are water-soluble, meaning they leach into the cooking liquid. By straining the lentils and discarding the broth, you significantly reduce their content of these compounds.
Listen to Your Gut
As with all IBS-friendly strategies, individual tolerance varies.
Experiment and determine what portion size works best for your body.
With the right preparation, lentils can absolutely be part of a balanced, gut-friendly diet—even for those with a sensitive digestive system.
sources
Tuck C, Ly E, Bogatyrev A, Costetsou I, Gibson P, Barrett J, Muir J. Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet. 2018 Jun;31(3):422-435. doi: 10.1111/jhn.12546. Epub 2018 Feb 23. PMID: 29473657.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.