Lentils (cooked)
Rating: depends on portion · Trigger subgroup: GOS
At a 43 g portion: green light
Lights per subgroup
- Fructans 0.09 g · green light
- GOS 0.2 g · green light
- Excess fructose 0 g · green light
- Lactose 0 g · green light
- Sorbitol 0 g · green light
- Mannitol 0 g · green light
fructans and GOS are evaluated together (oligosaccharide sum) · sorbitol and mannitol are evaluated individually and combined — the worse result wins
Green boundaries come from the scientific sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
Sources and confidence
- Method:
- subgroup grams from peer-reviewed literature
- Rating confidence:
- high
- Assessed:
- 2026-08-23
- Portion thresholds:
- varney-2017.v1
Sources
- doi:10.1111/j.1365-277X.2010.01139.x — Biesiekierski 2011 boiled red lentils GOS 0.46 g/100g as-eaten — transcribed verbatim via Liljebo 2020 suppl. Table 5: 'Lentils red boiled 0.46 HPLC with ELSD (8)'; green lentils carry the same transferred value
- B2011 lentil FOS ~0.1–0.2 g/100g food weight (quoted in the open chapter 'Prebiotic Oligosaccharides... in Lentils' citing Biesiekierski 2011) — 0.2 upper bound kept, conservative
- B2011: sorbitol, mannitol, kestose, nystose not detected in Australian-grown lentils (same chapter, verbatim)
- doi:10.1111/jgh.13687 — published GOS re-challenge food: ½ cup lentils
Hollow circle = no data (unknown). Hatched = medium/low confidence. Solid = high confidence.
Test your tolerance in the protocol
Fodo walks you through a GOS tolerance test — and the rest of the 3-phase FODMAP protocol.