Lentils are uniquely positioned on the EatoBiotics plate — they provide plant-based protein (18g per 100g cooked) while simultaneously acting as a prebiotic, delivering resistant starch and soluble fibre that feeds beneficial gut bacteria. They're one of the most data-supported foods for reducing cardiovascular risk, regulating blood sugar, and improving microbiome diversity. Red, green, or black — each has a slightly different fibre and protein profile.
Why it matters
Plant Protein + Prebiotic
Unique dual action — provides protein while simultaneously feeding beneficial gut bacteria.
Resistant Starch
Significant resistant starch content that feeds butyrate-producing bacteria in the colon.
Iron & Folate
One of the best plant sources of iron and folate — essential for energy and cell repair.
Blood Sugar Control
Low glycaemic impact — one of the best foods for post-meal glucose stability.
How to eat it
Red lentils cook in 15-20 minutes without soaking — ideal for soups and dahls. Green and brown lentils hold their shape better and work well in salads and stews. Add a strip of kombu seaweed while cooking to reduce gas production. Rinse canned lentils thoroughly. Pair with olive oil and garlic for a Mediterranean-style plate that maximises gut benefit.
Regular legume consumption reduces the risk of type 2 diabetes by 35%, cardiovascular disease by 22%, and is one of the strongest dietary predictors of microbiome diversity across multiple global populations.
Source: Kim et al., British Journal of Nutrition, 2016
Pairs well with
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