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Moderate FODMAP
Urad Dal
Limit your serving size. Portion control matters here.
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.
fork_spoon Serving Size
1 tablespoon / 15g cooked
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sticky_note_2 Clinical Notes
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.
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Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.