Why Lentils Make You Gassy (and How to Fix It) | Food Scientist Explains

Why lentils make you gassy and bloated and how to fix it
by @wendythefoodscientist

If lentils make you gassy, you’re probably not preparing them properly. And it’s not your fault, because too many recipes online skip these essential steps, so that is why I want to raise awareness in this post.

Here are 5 tips to prevent gas and bloating:

For raw dried lentils:

1. Always wash your lentils: not just for hygiene, but to remove dust, field debris, and surface-level compounds that can affect digestion.

2. Soak for 8–12 hours: this pulls out oligosaccharides, the fermentable sugars your body can’t digest, and begins to reduce antinutrients like phytic acid and tannins. These interfere with digestion and nutrient absorption. This step is most effective.

3. Rinse again after soaking: the soaking water now contains the stuff you want to get rid of. A good rinse prevents you from cooking those compounds right back in.

4. Never use the soak water for cooking: I have seen some recipes doing this… but it’s full of gas-causing compounds and bitter-tasting tannins that you want to remove by soaking it. Why remove them first and add them right back in? Always discard!

5. Cook your lentils completely: undercooked lentils are tough on your gut, with more resistant starch and incomplete breakdown of digestion inhibitors like trypsin inhibitors.

Next level tips:
1. Cooking lentils with seaweed (like kombu) can reduce gas-causing sugars even more than soaking alone. Seaweed contains natural enzymes and compounds that help break down raffinose and stachyose (two oligosaccharides responsible for bloating and gas).
2. Sprout your lentils for best digestibility. This is still very uncommon but very effective.

For canned lentils:
Canned lentils are pre-cooked and often easier to digest, but they still need rinsing. Rinse them well to remove excess sodium and the brine that contains some residual oligosaccharides.

Note: These tips are intended for generally healthy individuals. If you have a digestive disorder or follow a special diet (like low-FODMAP), consult your healthcare provider for personalized advice.

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If lentils make you gassy, you’re probably skipping this. Do your gut a favor and follow these five tips. Always wash your lentils to remove dirt. Then soak them for 8 to 12 hours to draw out gas-causing olosaccharides and start breaking down anti-nutrients that affect your digestion. After soaking, rinse again to wash away what’s been released. And remember, never cook with the soaking water. And lastly, cook your lentils all the way through. Too many recipes skip these steps, but you should definitely add them for a happy gut.