We all have different bodies, diets, environments and gut microbiome. So whether lentils are good for you depends on your individual dietary needs, health, age and stage of life.
Lentils may be good or not good for your gut. Confused?!
Lentils are a rich source of nutrients, including protein, iron, zinc and fibre. Diets of people in cultures where lentils are a staple food, have shown to reduce risk of heart disease and other chronic illness such as diabetes. Lentils contain polyphenols, which may help reduce blood sugar.
The fibre in lentils provides food for the gut bacteria, supporting bowel health.
Many people love lentils and many people question if they should eat them. Lentils fall into the good and bad books (along with other legumes). Unfortunately, sometimes a snippet of information isn't the whole story!
What is right for one person, is not necessarily right for another. This is also where intuitive eating comes in.
These brown lentils are popular. They hold their shape and have a nice earthy flavour.
Anti-nutrients
Increased knowledge of phytates in legumes has led them to be labelled "anti-nutrients".
The phytates present in legumes (also nuts, seeds & wholegrain) are the storage form of phosphorus for the plant. When the seed is ready to germinate, the phytates break down, releasing the phosphorous, which is an essential mineral for growth of the new seed. The phytates can block the uptake of minerals in the body, however, when eaten with a wide range of healthy foods, including plentiful vegetables, the body will work out the right amounts of which mineral to absorb.
The presence of phytates and lectins in many healthy foods, is nature's clever way of ensuring that the seed is protected, yet humans can source some of these foods when needed, by cooking or soaking them.
Phytic acid is an antioxidant and has been purported to aid inflammation in some people, despite creating inflammation in others!
If you have trouble digesting lentils, it may be due to reduced gut micro-biome. The reduced range of good gut bacteria, which potentially a majority of people in western culture have, may be due to: Use of antibiotics, eating a limited range of foods; insufficient fibre; eating too many processed foods which can cause an increase in bad gut bacteria.
Many people suffering certain auto-immune conditions, find that eliminating lentils is beneficial in managing their condition.
If you are a vegan, legumes will be an important source of protein, minerals, iron and B-group vitamins
Digestion challenges:
A reduced gut microbiome may be caused by stress and auto-immune conditions.
If you have difficultly digesting lentils, or feel that your body functions better without lentils, or other legumes, then it's ok to avoid them! There are plenty of other rich sources of proteins and iron, such as fish, meat, eggs, cheese, sprouted or soaked nuts and seeds. Hemp, quinoa, brown rice and oats are also good sources of protein.
If you'd like to eat more lentils but have found them a little difficult to digest, try the following:
Soak for extra time before cooking
Eating them less often and in smaller amounts.
Add a few to dishes your body is familiar with, such as soups, curries and stews
Try a digestive enzyme
Pair with pineapple, mango, kiwi to break down nutrients, aid digestion and maximise nutrient absorption
Add tomato and ginger to the dishes.
You may be able to tolerate sprouted legumes or tofu.
Gradually build your gut health - see link above for my guide to building healthy gut bacteria.
An intolerance of legumes, may be due to the fact that your body simply doesn't want them. It may be due to an intolerance, reduced good gut bacteria, too much sugar, refined foods, grains, toxins, lack of exercise, a dairy intolerance or excessive meat.
Nurture your gut:
Bone broth is nutritious and nurturing for the gut (I don't consume bone broth, simply because I've been a vegetarian for so long, I can't try it! - however research supports consumption of good quality bone broth -from pasture raised animals)
Nurture your gut micro-biome with probiotic and fermented foods (such as natural yoghurt, kombucha, kefir) and prebiotic foods such as dandelion greens, Jerusalem artichokes, apples and asparagus.
Eat sprouted foods. (Where the phytates have been significantly depleted as the seed germinates)
Eat warm, steamed veggies or carrot soup, which may be easier to digest than raw foods for you.
Source naturally grown produce, low in toxins.
Stay hydrated.
Include polyphenols, such as dark berries.
Include some flax meal.
Include fresh herbs, such as chopped parsley, mint,
Herbal teas: Lemon balm, lemongrass, mint, chamomile, dandelion & ginger. Lemon. (There are many more!)
Include sufficient fibre, Eg: Vegetables, brown rice, sweet potato and organic rice cakes.
Reducing or eliminating gluten/or refined flour may help. I have been able to tolerate more legumes since reducing gluten. In particular, I cut out pasta and refined flour. (I find the alternative pastas difficult to digest for some reason, so tend to avoid pasta altogether).
How to prepare lentils
Lentils cannot be consumed raw. They need to be soaked and/or cooked before eating. Many recipes call for simply cooking them for 30 mins, however I always prefer to soak them for several hours and then cook them. I also recommend soaking tinned lentils, to further breakdown the phytates and increase bio-availability of nutrients and digestibility.
It is also useful to soak them to reduce toxins which may have occurred during the growth or canning/processing of the lentils.
*note, if you source tinned lentils, look for organic/non-GMO and BPA free can-lining.
Healthy lentils
If you're eating a vegan diet, lentils are an essential form of nutrients, however do not contain Vitamin B12.
Lentils are versitile. They possess a neutral flavour, so are great in a wide variety of stews, casseroles, curries, patties and salads.
Lentils are a rich source of nutrients: Protein, B group vitamins and essential minerals such as iron and zinc. Uptake of iron will be increased by consuming foods with Vitamin C.
The upshot:
For many people, lentils form a nutritious part of a healthy, balanced diet. Consuming a wide range of foods, including plentiful fruit and vegetables, will ensure intake of all the essential nutrients.
The body's intricate processes will determine how much of each micronutrient to absorb.
If you have a particular health issues which means you're excluding lentils - don't worry, there are plenty of other foods to choose from in a balanced diet.
If you're on a vegan diet, lentils should be included.
Are you confused about what to eat, how to become healthier and change your lifestyle? Call me for a 30min free chat. Check out the website and instagram for more health tips.
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