Lentils are classified as one of the most healthy foods in the Indian diet. But some people may experience digestive issues such as bloating, gas, stomach discomfort and fullness after consuming lentils. To address these issues that happen when the specific carbohydrates in the lentils ferment in the gut for too long. This has also been highlighted in research published in Food Reviews International, as lentils have a nutritional component that doesn't digest easily when they are consumed.

These types of digestive issues are much more common during seasonal changes as the temperature outside influences how your digestive system functions. To understand exactly why this happens, the interaction between digestive enzymes and carbohydrates needs to be understood.

Why Do Lentils Cause Bloating And Gas?

Lentils contain raffinose family oligosaccharides (RFOs) that require digestive enzymes to break them down. But the human body lacks a sufficient amount of alpha-galactosidase enzymes to fully digest these compounds. Thus, these digestible carbohydrates ferment in the intestines, giving rise to digestive issues. When these undigested carbohydrates reach the colon, then the gut bacteria interact with them, causing production of gases such as: 

  • Hydrogen
  • Carbon dioxide
  • Methane

The Role Of Your Gut Microbiome

Your gut microbiome influences your digestive system and its functioning, as it needs to work extra hard to digest lentils. Not everyone can digest the same food source in the same manner; hence, you need to listen to your gut and how it interacts after consuming lentils. When there is ample gut bacteria diversity, then it can break down lentils with ease and process the high fibre much more easily.

This is why it is important to practise portion control when consuming lentils to avoid overwhelming the digestive system.

The "Biochemical Fix" Your Gut Needs

1. Soak Lentils Before Cooking

To avoid experiencing discomfort after consuming lentils, you need to soak them beforehand. This simple practice helps reduce some gas-producing oligosaccharides. Pre-soaked lentils can improve the ability of the digestive system to process them in a better manner.

2. Sprouting Lentils

Keeping the lentils for sprouting can alter the carbohydrate composition of them. This makes it easier for the digestive system to process them and absorb their nutrients. Sprouting can also reduce the presence of compounds that are linked to gas production.

3. Increase Lentil Intake Gradually

If you are seeking to increase your portion size of lentils, then to safely do so you need to slowly do so. You need to help your gut to metabolise the lentils in an effective manner and help the gut bacteria adapt to them over time.

4. Pair With Digestive Spices

When the preparation of lentils is paired with digestive spices such as ginger, cumin, asafoetida (hing), or fennel, then their nutritional profile changes. Alongside their altered nutritional value, their digestive pace increases, helping the digestive system metabolise them better.

5. Stay Hydrated

You need to stay hydrated throughout the day to help your digestive system function better. The high fibre movement needs to be processed through the digestive tract for it to be absorbed in the gut.

Are Lentils Actually Good For Gut Health?

Research published in the Food Review International highlights that lentils need to be part of your diet due to their high nutritional content. They are also a rich source of dietary fibre, resistant starch, and plant protein as well as polyphenols.

These components help the gut by supporting beneficial bacteria as well as improve bowel regularity.

When Bloating May Signal A Bigger Problem

After eating lentils, if you experience some bloating, that is common and normal, but it can also become a serious issue. This can happen when you experience these red flags:

  • Severe pain
  • Unexplained weight loss
  • Chronic diarrhoea
  • Blood in stool
  • Persistent bloating despite dietary changes

Possible underlying causes of persistent bloating can be as follows:

  • Irritable bowel syndrome
  • Small intestinal bacterial overgrowth
  • Food intolerance
  • Inflammatory bowel disease

These conditions need medical analysis and treatment, as their nature of symptoms can affect your dietary and nutritional intake.

Lentils should be consumed carefully, as their nutrition is necessary for a healthy diet. But to avoid side effects from their compounds, you need to make sure to consume them in a specific manner.



Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.