Lentils and Chickpeas on a low FODMAP Diet

Pulses on a low-FODMAP diet – Here's how

Pulses such as lentils, chickpeas and beans are nutritional powerhouses: they provide plant-based protein, fibre, vitamins and minerals. However, they are often difficult to digest for people with irritable bowel syndrome or other digestive problems due to their high content of certain types of carbohydrates, known as FODMAPs. But that doesn't mean you have to avoid them completely. With the right preparation, you can enjoy pulses even on a low-FODMAP diet.

The benefits of pulses for digestion

Pulses are rich in soluble fibre, which promotes gut health, stabilises blood sugar levels and increases satiety. They are also a valuable source of plant-based protein and contain important micronutrients such as iron, magnesium and B vitamins. However, for people with FODMAP sensitivity, it is crucial to ensure proper preparation to avoid digestive discomfort.

The right preparation

Since FODMAPs are water-soluble and are transferred to the water during cooking, Monash University recommends cooking pulses well, removing the cooking water and rinsing the pulses thoroughly before consumption. By draining and rinsing the pulses, you can significantly reduce the FODMAP content and improve tolerance. Soaking overnight can also help to reduce FODMAPs.

  • Use canned pulses: Canned pulses are not only convenient and quick to prepare, they also have another advantage: you can significantly reduce their FODMAP content by draining the preservation liquid and washing the pulses thoroughly. In a low-FODMAP diet, tinned pulses are therefore preferable to home-cooked ones.
  • Pay attention to portion sizes: start with small amounts and gradually increase the amount to test your individual tolerance. Check the Monash App for the safe serve amount. 
  • Combine with low-FODMAP grains: Use legumes as part of a meal, combined with other low-FODMAP ingredients such as rice, quinoa or steamed vegetables.

Get help from the Monash FODMAP Diet app 

The Monash FODMAP Diet app has a huge database with information on FODMAP levels in different foods, including pulses. It helps you find the right portions and adjust your diet accordingly. With the right preparation and portion control, you can still get the health benefits of pulses even on a low FODMAP diet.

Safely enjoy pulses with Froyda

At Froyda, we make it easy for you to enjoy the goodness of pulses like lentils and chickpeas – without worrying about FODMAP limits and measuring portion sizes. Every meal is thoughtfully crafted to be gentle on your digestive system. Our recipes are certified low FODMAP by Monash University, ensuring that you stay within safe FODMAP limits while benefiting from the protein, fibre, and micronutrients that pulses provide. Simply heat, eat, and feel good.

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