FODMAP food guide
Is dal low FODMAP?
FODMAP score
75
High FODMAP
No — Dal is high FODMAP and is a common trigger for IBS symptoms in typical servings.
Low-FODMAP serving
~1/4 cup cooked canned, rinsed lentils, onion/garlic-free
Becomes high FODMAP at
Standard bowl of lentil dal
Lentils are GOS (lower if canned and rinsed) and the onion-garlic tempering adds Fructans; small portions of well-rinsed lentils are tolerable.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores dal at a serving of ~1/4 cup cooked canned, rinsed lentils, onion/garlic-free; at Standard bowl of lentil dal it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.