Are any type of beans low in FODMAP? Yes, But It's Complicated

January 11, 2026 •

4 min read

According to Monash University, the leading FODMAP authority, some types of beans are indeed low in FODMAPs, provided they are prepared correctly and consumed in specific portion sizes. This means that while many dried beans are high in fermentable carbohydrates, a variety of canned and certain fresh beans can be safely included in a low FODMAP diet, though the specifics are crucial.

Quick Summary

Explore which beans are low in FODMAPs and suitable for sensitive digestion. Key factors include canning, proper rinsing, and strict portion control based on Monash University guidelines.

Key Points

Canned Over Dried: Canned beans are typically lower in FODMAPs than dried ones because the fermentable carbs (GOS) leach into the canning liquid.
Drain and Rinse: Always drain and thoroughly rinse canned beans to reduce their FODMAP content further before eating.
Portion Control is Key: Even low FODMAP beans, like green beans or edamame, can trigger symptoms if consumed in large quantities, so measuring is crucial.
Safe Options Include: Green beans (75g), shelled edamame (½ cup), canned/rinsed lentils (¼ cup), and canned/rinsed chickpeas (¼ cup) are generally safe.
Avoid Most Dried Beans: Dried varieties like navy, fava, and kidney beans are high in FODMAPs and best avoided, especially during the elimination phase.
Watch Out for Stacking: Be mindful of FODMAP stacking by not combining low FODMAP beans with other GOS-rich ingredients in the same meal.

Beans and other legumes are notorious for causing gas and bloating, particularly for individuals with irritable bowel syndrome (IBS), due to their high concentration of galacto-oligosaccharides (GOS), a type of fermentable carbohydrate. However, eliminating them completely from a diet isn't necessary. The answer to 'are any type of beans low in FODMAP?' is a resounding yes, but the key lies in understanding which types are safe and how to prepare them correctly.

The Difference Between Canned and Dried Beans

FODMAPs are water-soluble, which is the key distinction between canned and dried beans when it comes to a low FODMAP diet. During the commercial canning process, beans sit in a water or brine solution. This allows a significant amount of the FODMAPs to leach out of the beans and into the liquid. This is great news for your gut, as you can simply drain and rinse the canned beans before eating them, washing away most of the problematic carbohydrates. For dried beans, this natural process doesn't occur, and even after soaking and cooking them from scratch, the FODMAP content remains high.

Low FODMAP Beans and Safe Portions

Based on testing by Monash University, the authoritative source for FODMAP information, several bean varieties are safe for consumption in specific, portion-controlled amounts. Sticking to these guidelines is crucial to avoid triggering symptoms.

Green Beans: Fresh green beans are naturally low in FODMAPs at a serving of 75g (about 15 beans). Larger portions (25 beans or more) contain moderate to high levels of sorbitol, so portion control is essential.
Edamame: Shelled, frozen edamame is a great low FODMAP option, with a safe serving size of around ½ cup or 75-85g.
Canned Chickpeas (Garbanzo Beans): When thoroughly drained and rinsed, canned chickpeas are low FODMAP in a serving size of ¼ cup (42g). This is a popular and versatile legume for salads or snacks.
Canned Lentils: Similar to chickpeas, canned and rinsed lentils are much lower in FODMAPs than dried ones. A safe portion is ¼ cup (about 46g) per meal.
Canned Black Beans: These are a more moderate option and must be portioned strictly. After draining and rinsing, a serving of 2 tablespoons (40g) is considered low FODMAP.
Firm Tofu: While not a typical bean, this soy product is a great low FODMAP protein source. The pressing process removes the FODMAP-containing water. A serving of ½ cup (170g) is safe.

High FODMAP Beans to Avoid

Many common dried beans and some canned varieties are too high in FODMAPs for a low FODMAP diet, especially during the strict elimination phase. These include:

Navy beans
Fava beans
Borlotti beans
Dried kidney beans (boiled versions may be slightly lower, but portion sizes are impractically small)
Dried black beans (unless prepared and portioned as mentioned above)

How to Use Low FODMAP Beans Safely

Incorporating safe beans into your diet requires a few simple but important strategies:

Always drain and rinse canned beans. Use a colander and give them a good rinse under running water to wash away the FODMAP-rich liquid.
Measure your portions carefully. Invest in a food scale to ensure you are sticking to the Monash-tested amounts. This is especially vital for legumes like canned chickpeas and lentils.
Watch out for FODMAP stacking. If you include a low FODMAP portion of beans, ensure other ingredients in your meal don't contain significant amounts of the same FODMAP (GOS). For example, avoid combining them with high-FODMAP vegetables like onions and garlic.
Flavor with safe alternatives. Use garlic-infused olive oil, the green parts of scallions, or FODMAP-friendly spices to add flavor without triggering symptoms.
Reintroduce cautiously. Once the elimination phase is over, you can test your personal tolerance by reintroducing higher-FODMAP beans in controlled amounts.

Comparison of Low FODMAP Beans vs. High FODMAP Beans


Bean Type	FODMAP Status (Preparation/Portion)	Notes
Green Beans	Low FODMAP (75g fresh)	Excellent as a vegetable side; contains sorbitol in larger quantities.
Edamame	Low FODMAP (½ cup, frozen)	Convenient and high in protein, often used in salads or as a snack.
Canned Chickpeas	Low FODMAP (¼ cup, drained/rinsed)	Great for salads, hummus (with a small portion), or roasted for a crunchy snack.
Canned Lentils	Low FODMAP (¼ cup, drained/rinsed)	Can be added to stews, salads, or served as a side.
Canned Black Beans	Low FODMAP (2 tbsp, drained/rinsed)	Best used as a garnish or flavor enhancer, not a main protein source.
Dried Kidney Beans	High FODMAP	Concentrated GOS content remains high even after soaking and cooking.
Dried Black Beans	High FODMAP	Much higher in GOS than canned counterparts, even after cooking from scratch.

Conclusion: Beans Are Back on the Menu

Managing a low FODMAP diet does not require you to completely eliminate beans and legumes, which are valuable sources of fiber and protein. By being selective about the type of beans you choose and meticulous about preparation and portion sizes, you can continue to enjoy many of your favorite dishes. Remember to prioritize canned, well-rinsed versions for most varieties, and strictly adhere to Monash University's portion recommendations, especially during the elimination phase of the diet. For further guidance and recipes, the Monash University Low FODMAP Diet App is an excellent resource.

By following these guidelines, you can navigate your diet with confidence, reintroducing these nutritious foods without the discomfort of IBS symptoms. The key is in the details—knowing which beans, how they're prepared, and how much is safe for you.

Frequently Asked Questions

Safe beans include fresh green beans (75g), frozen shelled edamame (½ cup), and canned, drained, and rinsed lentils (¼ cup), chickpeas (¼ cup), and black beans (2 tablespoons).

Yes, canned beans are generally lower in FODMAPs. The water-soluble FODMAPs leach out of the beans and into the canning liquid, which is then drained and rinsed away. Dried beans retain their high FODMAP content even after cooking.

The Monash-recommended safe serving is ¼ cup (42g) of canned chickpeas, provided they are drained and rinsed thoroughly.

Yes, fresh green beans are low FODMAP in a serving size of 75g (about 15 beans). However, in larger quantities, they become moderate to high in FODMAPs due to sorbitol.

You should avoid most dried beans, including navy, fava, and borlotti beans. It is also best to avoid dried kidney beans and cooked black beans unless you are using canned, rinsed, and strictly portion-controlled versions.

Yes, but only if they are canned, drained, and rinsed, and consumed in a very small portion of 2 tablespoons (40g). Dried black beans are generally not suitable for a low FODMAP diet.

FODMAP stacking occurs when you combine multiple low FODMAP foods that each contain a small amount of the same type of FODMAP. The combined amount can exceed your tolerance threshold and trigger symptoms, even if each food is safe on its own.