Are Any Canned Beans Low in FODMAP? Your Guide to Digestive-Friendly Options

October 27, 2025 •

4 min read

The idea that all beans are off-limits on a low FODMAP diet is a common misconception. In fact, the way legumes are processed can significantly reduce their fermentable carbohydrate content, leading many to ask: 'Are any canned beans low in FODMAP?' The answer is yes, with the right approach and proper preparation, you can enjoy some varieties.

Quick Summary

The canning process helps reduce FODMAPs in certain legumes like chickpeas and lentils. By draining and rinsing thoroughly and sticking to specific serving sizes, some canned beans can be included in a low FODMAP diet.

Key Points

Canning Reduces FODMAPs: The process of canning causes water-soluble FODMAPs to leach into the brine, making many beans safer for sensitive digestive systems.
Rinse and Drain for Best Results: Always drain the canning liquid and rinse beans thoroughly under cold water to wash away residual FODMAPs.
Practice Portion Control: Stick to the recommended small serving sizes for canned legumes, such as ¼ cup for chickpeas and lentils, to avoid triggering symptoms.
Know Your Low-FODMAP Options: Canned chickpeas and lentils are two of the most reliably low-FODMAP choices when properly prepared.
Beware of High-FODMAP Varieties: Canned baked beans, borlotti, and other varieties remain high in FODMAPs even after canning and should be avoided during the elimination phase.
Avoid FODMAP Stacking: Distribute your servings of low-FODMAP beans throughout the day to prevent an accumulation of fermentable carbs.
Consult Reliable Resources: The Monash University FODMAP Diet App is the most authoritative resource for precise, up-to-date information on safe serving sizes.

Understanding FODMAPs and Beans

Beans and other legumes are often considered a no-go on a low-FODMAP diet due to their high content of galacto-oligosaccharides (GOS) and fructans, which are types of fermentable carbohydrates. For individuals with irritable bowel syndrome (IBS) or other digestive sensitivities, these carbohydrates can cause discomfort, gas, and bloating. However, legumes are also nutritional powerhouses, rich in plant-based protein, fiber, iron, and folate, making them valuable to include where possible.

Why Canned Beans Can Be Lower in FODMAPs

Canning provides a distinct advantage over preparing beans from their dried form. FODMAPs are water-soluble, meaning they dissolve in liquid over time. During the canning process, the beans sit in a brine or water for an extended period, allowing a significant amount of the FODMAPs to leach out of the legumes and into the canning liquid. When you drain and thoroughly rinse the canned beans, you are effectively washing away a large portion of the FODMAPs. This simple step is critical for making canned beans more tolerable.

How to Prepare Canned Beans for a Low-FODMAP Diet

To maximize digestive comfort with canned beans, follow this two-step process:

Drain the liquid: Pour the entire contents of the can into a fine-mesh strainer or colander and discard all the liquid. Do not use the canning liquid, even for recipes.
Rinse thoroughly: Rinse the beans under cold, running water for at least 30 seconds. Gently stir and shake the beans in the colander to ensure all residual liquid is washed away. This step is essential for removing as many water-soluble FODMAPs as possible.

Low-FODMAP Canned Beans and Safe Serving Sizes

While canning reduces the FODMAP content, portion control remains crucial. Eating too large a portion of even a low-FODMAP food can lead to symptom stacking and trigger discomfort. The following are Monash University-tested guidelines for safe serving sizes of drained and rinsed canned beans, which can be enjoyed even during the elimination phase of the diet:

Canned Chickpeas: A ¼ cup (42g) serving is considered low FODMAP.
Canned Lentils: A ¼ cup (46g) serving of canned, drained, and rinsed lentils is safe.
Canned Black Beans: Canned and rinsed black beans are low FODMAP in a 2 tablespoon (40g) serving.
Canned Butter Beans: A 2 tablespoon (35g) portion is considered low FODMAP.
Canned Cannellini Beans: A ⅓ cup (76g) serving of canned, drained, and rinsed cannellini beans is low FODMAP.
Canned Pinto Beans: A 2 tablespoon (45g) serving of canned, drained, and rinsed pinto beans is low FODMAP.
Canned Red Kidney Beans: A small serving of 12 grams of canned, rinsed kidney beans is considered low FODMAP.

Other Low-FODMAP Legumes and Bean Alternatives

Beyond canned options, other legumes can also be enjoyed with confidence:

Edamame: Frozen, shelled edamame is low FODMAP in a ½ cup (90g) serving.
Green Beans: A 1 cup (75g) serving of fresh green beans is low FODMAP.
Firm Tofu: The pressing process used to make firm tofu greatly reduces its oligosaccharide content, making it a great option. A generous 1 cup (170g) serving is low FODMAP.

High-FODMAP Beans and How to Avoid Stacking

It's important to remember that not all beans benefit equally from canning. Varieties like baked beans and borlotti beans often remain high FODMAP even after canning. Additionally, many commercial products like hummus and refried beans are high in FODMAPs due to being made from un-rinsed beans or containing high-FODMAP additives like onion and garlic. Always check ingredient lists carefully.

FODMAP stacking can occur when multiple foods containing the same type of FODMAP are eaten together, even if individual portions are within the low-FODMAP range. To prevent this, space your legume servings throughout the day rather than having them all in one meal.

Comparison of Low-FODMAP Canned Beans


Bean Type	Low-FODMAP Serving Size (Drained & Rinsed)	Key FODMAP in Larger Servings	Preparation Tip
Chickpeas	¼ cup (42g)	GOS	Rinse thoroughly and use in salads or soups.
Lentils	¼ cup (46g)	GOS & fructans	Great in chili, stews, or pasta sauce.
Black Beans	2 tbsp (40g)	GOS & fructans	Excellent for adding to tacos or rice bowls.
Butter Beans	2 tbsp (35g)	GOS	Add to salads or side dishes.
Cannellini Beans	⅓ cup (76g)	Fructans	Works well in soups or casseroles.

The Role of Resources in Your Low-FODMAP Diet

For the most up-to-date and specific information on FODMAP content and serving sizes, the Monash University FODMAP Diet App is the authoritative resource. Developed by the researchers who pioneered the diet, it provides regularly updated data and is a valuable tool for managing digestive symptoms.

Conclusion

Navigating a low FODMAP diet doesn't have to mean completely eliminating beans. The canning process makes many beans, including chickpeas, lentils, and black beans, lower in FODMAPs, allowing you to enjoy their excellent nutritional benefits. By always draining and rinsing your canned legumes and adhering to the recommended portion sizes, you can effectively manage your symptoms while maintaining a varied and healthy diet. Experiment with small servings and monitor your personal tolerance, and remember that resources like the Monash app can help guide your choices.

Note: While canned beans are generally lower in FODMAPs, individual tolerance can vary. It's always best to test your own limits and consult a dietitian if you have concerns.

The Nutritional Value of Legumes

Despite the need for caution with FODMAPs, incorporating small, safe servings of canned beans offers numerous health benefits:

Plant-Based Protein: A budget-friendly source of protein for vegetarian and vegan diets.
Fiber: Rich in both soluble and insoluble fiber, which supports bowel regularity and overall gut health.
Vitamins and Minerals: Provides important nutrients like iron, folate, potassium, and magnesium.
Antioxidants: Contains bioactive compounds that may help lower inflammation.

Frequently Asked Questions

Several canned beans can be included in a low FODMAP diet when prepared correctly, including chickpeas, lentils, black beans, cannellini beans, and butter beans, all in specific serving sizes. You must drain and rinse them thoroughly.

Yes, rinsing is a crucial step. FODMAPs are water-soluble, and during the canning process, some of them leach into the liquid. Draining and rinsing washes away this high-FODMAP liquid, making the beans more digestible.

Portion size is critical. Even low FODMAP beans can become high FODMAP if consumed in large quantities. It is essential to stick to the recommended serving sizes, such as ¼ cup for chickpeas or lentils, to avoid an accumulation of FODMAPs.

Canned black beans and pinto beans can be tolerated in very small, specific serving sizes (e.g., 2 tablespoons) after being drained and rinsed. They are not as reliably low FODMAP as chickpeas or lentils.

No, canned baked beans are typically high in FODMAPs. They often contain high FODMAP haricot beans, as well as high-FODMAP flavorings like onion and garlic.

Most dried beans, even after soaking and cooking, remain high in FODMAPs, and most are not suitable for the elimination phase of the diet. The canning process is what makes many bean varieties more tolerable.

The most reliable and up-to-date source of information is the Monash University FODMAP Diet App. It provides a comprehensive database of foods and their tested FODMAP content.