Do lentils make you gassy or uncomfortable? Let’s talk about it.

Do lentils make you gassy or uncomfortable? Let’s talk about it.

A lot of people say lentils “don’t agree with their stomach,” and I hear this often. The important thing to know is this:

It’s usually not the colour of the lentil (brown, black, green, etc.),  your stomach doesn’t know colour. What matters is what’s in lentils, how they’re prepared, and how used your system is to fibre.

What is it in lentils that can affect digestion?

Lentils naturally contain:

  • Oligosaccharides: complex carbohydrates that are harder to break down and can cause gas if they reach the gut undigested

  • Phytates & lectins:  natural plant compounds that can interfere with digestion if not reduced

  • Very high fibre: amazing for gut health, but challenging if your body isn’t used to it

None of these are “bad”, they just need a little respect in the kitchen 😌

How preparation changes everything

Here’s why how you prep lentils matters so much:

1. Soaking (8–12 hours)
Soaking helps break down oligosaccharides and reduces phytates. This makes lentils easier to digest and gentler on the gut.

2. Rinsing thoroughly
Rinsing washes away the compounds released during soaking or sitting in liquid (especially important with canned lentils).

3. Proper cooking (or pressure cooking)
Fully cooking lentils breaks down lectins and softens fibre, making it easier for your digestive enzymes to do their job.

4. Canned lentils need extra love
They’re convenient, but always rinse well. Some people still find home-cooked lentils easier to tolerate.

The fibre conversation (this part matters)

Lentils are very high in fibre, which is one of their biggest benefits — but also why they can feel uncomfortable at first.

If your body isn’t used to fibre:

  • Large portions can cause bloating or gas

  • The solution isn’t to avoid lentils , it’s to start small and build gradually

Your gut microbiome adapts over time. Fibre feeds good gut bacteria, but they need time to adjust.

How to make lentils easier on your system

  • Soak + rinse before cooking

  • Cook thoroughly

  • Start with small portions

  • Pair with easy-to-digest foods

  • Chew well (this matters more than we think!)

Why lentils are still worth it

When prepared well, lentils are:

  • A great plant protein

  • High in fibre for gut health

  • Support blood sugar balance

  • Affordable and filling

  • Incredible for long-term health

So if lentils have “hurt your stomach” before, it doesn’t mean they’re not for you. It might just mean your prep or portions need adjusting 💚

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