Moderate FODMAP
Urad Dal
Portion-sensitive at the portion shown below.
CategoryLegumes & Pulses
Urad Dal and the low FODMAP diet
Urad dal refers to black gram lentils commonly used whole or split in traditional cooking. The splitting process removes outer skins, significantly reducing indigestible fiber fractions. They contain moderate fermentable carbohydrates that become highly manageable when cooked until soft. Proper preparation ensures comfortable nutrient absorption.
Listed portion
1 tablespoon / 15g cooked
Portion size can change a FODMAP result. Treat this as the context for the range—not a personal tolerance guarantee.
What can change the result?
Rinsing urad dal thoroughly before cooking removes residual dust and surface sugars that accelerate fermentation. Adding asafoetida during tempering activates digestive pathways that prevent gas accumulation and bloating. Always cook until completely tender to maximize starch gelatinization that prevents residual fermentation. Pairing with low-FODMAP rice creates complete amino acid profiles that absorb efficiently without distress.
About Urad Dal
Is Urad Dal low FODMAP?
Urad Dal is currently listed as moderate FODMAP in this database. The result should be read with the listed portion: 1 tablespoon / 15g cooked.
Does portion size matter?
Yes. FODMAP load depends on quantity and can also be affected by other foods eaten in the same meal.
Can everyone with IBS tolerate it?
No food result predicts individual tolerance. A dietitian can help interpret symptoms, portions, and reintroduction challenges.
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