Are lentils beneficial in reducing inflammation?

Lentils for Reducing Inflammation: Benefits and Evidence

Yes, lentils are effective at decreasing inflammation due to their rich content of polyphenols, fiber, and other bioactive compounds that have demonstrated anti-inflammatory properties. 1, 2

How Lentils Combat Inflammation

Lentils provide anti-inflammatory benefits through several mechanisms:

1. Polyphenol Content

   • Lentils contain phenolic acids, flavonols, and other polyphenols with potent antioxidant activity 3
   • These compounds inhibit inflammation-related enzymes and reduce oxidative stress 2

2. Fiber Content

   • Lentils are high in dietary fiber that promotes beneficial gut bacteria 1
   • The fiber in lentils supports a healthy gut microbiome, which plays a crucial role in reducing systemic inflammation 1
   • A mean diet of 150g pulses daily (including lentils) has been shown to improve inflammation biomarkers 1

3. Phytosterols

   • Lentils contain high levels of phytosterols, particularly β-sitosterol, campesterol, and stigmasterol 3
   • These phytosterols are known specifically for their anti-inflammatory activity 3

4. Saponins

   • Lentils contain triterpene glycosides (saponins) that help reduce the risk of chronic inflammatory diseases 3

Evidence Supporting Anti-Inflammatory Effects

The Mediterranean diet, which includes legumes like lentils, has been shown to lower inflammation and reduce the risk of inflammatory diseases 1, 4. Specifically:

• Lentils are considered a good candidate for reducing inflammation due to their various health benefits 1
• The American College of Rheumatology conditionally recommends a Mediterranean-style diet that includes legumes like lentils for arthritis management 4
• Plant-based foods, including lentils, modulate inflammatory processes and may contribute to lower risk of inflammatory diseases 5

Additional Health Benefits of Lentils

Beyond anti-inflammatory effects, lentils offer several other health benefits:

• Blood Sugar Regulation: Eight weeks of lentil consumption showed a dose-dependent reduction in insulin resistance in metabolically at-risk adults 6
• Cardiovascular Health: Consumption of 4 servings (400g) of pulses weekly is associated with decreased risk of stroke 1
• Weight Management: The fiber and protein content in lentils support satiety and weight management 2
• Antimicrobial Properties: Lentils have demonstrated antimicrobial effects that may support immune function 2

Practical Recommendations

• Consumption Amount: Aim for 4 servings (400g) of pulses weekly, which includes lentils 1
• Preparation Methods: Properly cooked lentils minimize potential digestive discomfort
• Integration into Diet: Incorporate lentils into soups, salads, or as side dishes
• Complementary Foods: Combine lentils with other anti-inflammatory foods like olive oil, vegetables, and whole grains for synergistic effects 1, 4

Common Concerns

Despite concerns about gastrointestinal effects from legume consumption, research shows that most people (87.4%) report no to mild GI symptoms when consuming lentils regularly 6. Any initial digestive adjustment typically resolves as the gut microbiome adapts to increased fiber intake.

For optimal anti-inflammatory benefits, consider lentils as part of a broader anti-inflammatory dietary pattern that limits processed foods, added sugars, and foods high in saturated fats 4, 7.