FAQs
Another reason that lentils are known for causing gas and bloating is because they are high in what's called raffinose. Raffinose family oligosaccharides (RFO) are known to cause stomach discomfort and bloating because the human body lacks the enzyme required to break them down within the digestive tract.
Why are lentils a super food? ›
Lentils are low in sodium and saturated fat, and high in potassium, fiber, folate, and plant chemicals called polyphenols that have antioxidant activity. [1] These nutritional properties have led researchers to study their effects on chronic diseases.
How to cook lentils for sensitive stomach? ›
How to prepare & cook your lentils so they are digestion-friendly
- #1 Rinse and soak your lentils. Ideally, you want to soak lentils for a few hours. ...
- #2 Remove the foam. ...
- #3 Cook lentils thoroughly. ...
- #4 Spice it up! ...
- #5 Add a sour element. ...
- #6 Avoid eating cold lentils. ...
- BONUS | use a pressure cooker.
Can you eat beans and lentils every day? ›
Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
Who should not eat lentils? ›
Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.
Is it common to be allergic to lentils? ›
Lentil is the most common legume implicated in allergic reactions in food-allergic paediatric patients in the Mediterranean area and in many Asian communities. Approximately 20% of patients allergic to these legumes present with severe and systemic symptoms, although isolated cutaneous reactions are most common (5).
What do lentils do to your gut? ›
Lentils are especially rich in prebiotic fibre which promotes digestive function and 'fuels' the beneficial gut bacteria which are so important for our health. A diet rich in fibre is associated with a number of health benefits including a reduced risk of colorectal cancer.
Which color lentil is healthiest? ›
The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein. According to the USDA, a half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.
What is healthier, beans or lentils? ›
White beans have slightly less fiber than lentils, but about the same amount of protein and slightly more calories and carbohydrates, says Zumpano. They're filling and help boost energy and aid digestive health. White beans are also rich in calcium, folate and iron, says Zumpano.
Why does my stomach hurt after eating lentils? ›
Lentils contain raffinose oligosaccharides, one of the major culprits that cause stomach problems and gas (via University of Saskatchewan). Fortunately, according to the India Times, there's a way that you can cut back on your belly trouble by simply soaking your lentils before cooking them.
Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don't use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates. Introduce them slowly.
What is the number one food that causes bloating? ›
Beans. It's hardly a surprise to see beans atop the list of bloat-causing foods. After all, the legendary powers of this legume have even captured the attention of lyricists: Beans, beans, the musical fruit… Science is behind that tune, explains Czerwony.
Can you overeat lentils? ›
Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.
What's the healthiest way to eat lentils? ›
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
Are chickpeas better than lentils? ›
Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.
Why do lentils upset my stomach? ›
Beans and lentils contain specific types of carbohydrates, and particularly fibre, that our body doesn't have the ability to digest. As a result, it passes through our digestive tract until it reaches the bacteria in our large intestine, which happily eat up what our bodies couldn't, and in doing so produce gases.
Are lentils hard on the digestive system? ›
The issue is that beans and lentils can cause digestive symptoms in some people, meaning they're often avoided by those with gut health issues. But don't worry, if you find that beans and lentils are hard to digest, there are things you can do to make them more gentle on your digestive system!
Can lentils cause IBS flare up? ›
Legumes, or beans, are often called the “musical fruit” because they contain indigestible saccharides. Baked beans, chickpeas, lentils and soybeans have high amounts. So IBS patients should avoid them, or eat them in very small quantities.
Can lentils be inflammatory? ›
Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.