Are Beans High in FODMAPs? Navigating Legumes on a Gut-Friendly Diet

According to Monash University research, while many dried beans are high in FODMAPs, the preparation method, such as canning and rinsing, can significantly reduce the levels of fermentable carbohydrates in some varieties. This is a crucial distinction for anyone asking: are beans high in FODMAPs?

Quick Summary

This guide explains the FODMAP content of different bean types, clarifies how canning and cooking methods affect FODMAP levels, and provides portion size recommendations for including legumes on a gut-friendly diet. It outlines which beans are low FODMAP and which to avoid, empowering you to make confident, digestive-friendly food choices.

Key Points

• High in FODMAPs: Many dried beans and lentils contain high levels of fermentable carbohydrates, primarily GOS and fructans, which can cause digestive issues.

• Preparation Matters: The FODMAP content of beans can be significantly reduced by soaking and boiling dried varieties or, more effectively, by choosing canned beans and rinsing them thoroughly.

• Portion Control is Key: Even low FODMAP varieties like canned chickpeas or lentils can trigger symptoms if consumed in large quantities, so sticking to recommended serving sizes is crucial.

• Low FODMAP Options Exist: Green beans, edamame, and small portions of canned and rinsed chickpeas and lentils are considered low FODMAP and can be included in a gut-friendly diet.

• Reintroduction Phase: The low FODMAP diet is not meant for permanent restriction; testing individual tolerance to different types of beans during the reintroduction phase is vital for long-term dietary management.

• Avoid High FODMAP Additions: When cooking with low FODMAP beans, avoid combining them with other high FODMAP ingredients like onions or garlic, which are often found in canned baked beans or refried beans.

Understanding FODMAPs and Their Impact on Beans

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that some individuals, particularly those with Irritable Bowel Syndrome (IBS), have trouble digesting. When these carbs are not properly absorbed in the small intestine, they travel to the colon where gut bacteria ferment them, causing symptoms like bloating, gas, and abdominal pain. Beans and other legumes contain a type of FODMAP called galacto-oligosaccharides (GOS), as well as fructans.

For this reason, legumes are often restricted during the elimination phase of a low FODMAP diet. However, it is not a black-and-white issue, as the FODMAP content varies significantly depending on the bean type, the portion size, and, most importantly, the preparation method. The water-soluble nature of GOS and other FODMAPs is key to understanding how to incorporate beans into a gut-friendly diet.

The Science Behind Lowering FODMAPs in Beans

When beans are canned or soaked and boiled, the water-soluble FODMAPs leach into the liquid. Draining and thoroughly rinsing the beans effectively removes a significant portion of these fermentable carbohydrates, making them more tolerable for sensitive digestive systems. This is why the canned and rinsed versions of many beans have a specific, low FODMAP serving size determined by Monash University, a leading authority on the FODMAP diet. In contrast, cooking dried beans without this canning process results in a much higher FODMAP load, even after extensive cooking, and they are best avoided during the elimination phase.

High and Low FODMAP Beans

Choosing the right type of bean is the first step toward incorporating legumes into a low FODMAP diet. Some beans are naturally low in FODMAPs, while others are high even in small servings.

Low FODMAP Options:

• Green Beans: As a vegetable, green beans are a safe choice with a generous low FODMAP serving of 75g (around 15 beans).
• Canned Lentils: When drained and rinsed, canned lentils have a low FODMAP serving of about ¼ cup (46g), making them suitable for soups and salads.
• Canned Chickpeas: A small portion of canned, drained, and rinsed chickpeas (¼ cup or 42g) is considered low FODMAP.
• Edamame (shelled): A low FODMAP serving of shelled edamame is ¾ cup (155g), making it a great option for snacks or stir-fries.
• Firm Tofu: While not a bean in the traditional sense, firm tofu is a soy-based protein that is very low in FODMAPs due to its processing, making it a safe alternative.

High FODMAP Options (Best Avoided in Elimination Phase):

• Baked Beans: Typically contain high-FODMAP navy beans and added sweeteners.
• Dried Beans: Most varieties prepared from dried, such as kidney, black, and pinto, are high in FODMAPs even after soaking and cooking.
• Dried Lentils: Regular red, green, and brown lentils from dried are high in GOS and fructans.

Preparation is Everything: Making Beans Gut-Friendly

For those wanting to enjoy beans while managing digestive symptoms, proper preparation is non-negotiable. This involves more than just cooking; it's about minimizing the fermentable carbohydrate content.

• Drain and Rinse Canned Beans: Always drain the liquid from canned beans and rinse them thoroughly under cold running water. This is the most effective way to reduce their FODMAP content.
• Soak Dried Beans: If you must use dried beans, soak them overnight in water, then drain and discard the soaking water before cooking. This will help reduce, but not eliminate, the FODMAPs.
• Portion Control: Even low FODMAP beans can become high FODMAP in large quantities. Always adhere to the recommended serving sizes established by Monash University.

Low FODMAP vs. High FODMAP Beans: A Comparison

Feature	Low FODMAP Beans (e.g., Canned & Rinsed)	High FODMAP Beans (e.g., Dried & Boiled)
Preparation	Drain and rinse only.	Requires soaking and boiling; remains higher in FODMAPs.
Portion Size	Allows for a moderate, safe serving (e.g., 42g canned chickpeas).	Very small, often impractical, portion sizes.
Primary FODMAP	Reduced GOS and fructans.	High levels of GOS and fructans persist.
Digestive Impact	Often well-tolerated when portion controlled.	High risk of gas, bloating, and other IBS symptoms.
Nutrient Density	Good source of fiber and protein in safe portions.	Higher nutrient density per unit, but often not worth the digestive discomfort during the elimination phase.

The Importance of Legume Reintroduction

The low FODMAP diet is not meant for long-term restriction. After the initial elimination phase, the reintroduction phase is critical for determining individual tolerance to different FODMAP groups, including GOS. Gradually testing small amounts of beans can help you identify your personal threshold. For example, you might find that you can tolerate a small serving of canned, rinsed chickpeas but not a larger portion of black beans. The goal is to maximize dietary diversity while minimizing symptoms. For those who struggle to include beans even after careful reintroduction, a registered dietitian can provide personalized guidance.

Conclusion

The question of whether are beans high in FODMAPs does not have a simple yes or no answer. While most dried beans are high in fermentable carbohydrates, proper preparation techniques and strict portion control allow for the safe consumption of certain varieties, like canned lentils and chickpeas, even during the low FODMAP diet. Naturally low FODMAP options, such as green beans and edamame, can be enjoyed in larger quantities. By understanding how FODMAPs are affected by cooking and canning, and carefully managing portion sizes, you can continue to reap the nutritional benefits of legumes without triggering uncomfortable digestive symptoms.

Low FODMAP Beans Recipe Idea

Here is a simple, delicious recipe for gut-friendly roasted chickpeas.

Low FODMAP Spiced Roasted Chickpeas

• Ingredients: One 15-ounce can of chickpeas, drained and thoroughly rinsed; 1 tbsp garlic-infused olive oil; ½ tsp paprika; ½ tsp ground cumin; ¼ tsp sea salt.
• Instructions: Preheat your oven to 400°F (200°C). Pat the rinsed chickpeas dry with a paper towel. Toss them in a bowl with the garlic-infused oil, paprika, cumin, and salt. Spread on a baking sheet in a single layer. Roast for 20-30 minutes, or until golden and crispy, stirring halfway through.

These can be used as a crunchy salad topper or enjoyed as a savory snack.

Frequently Asked Questions

Which beans are lowest in FODMAPs?

Green beans, edamame, and small, measured portions of canned and rinsed lentils and chickpeas are the lowest FODMAP bean options.

Can I eat canned chickpeas on a low FODMAP diet?

Yes, but in moderation. A low FODMAP serving of canned chickpeas is typically around ¼ cup (42g) after being drained and rinsed. This process washes away some of the water-soluble FODMAPs.

Why is rinsing canned beans so important?

Rinsing canned beans removes the canning liquid, where many of the water-soluble FODMAPs (like GOS) have leached during processing. This significantly reduces the overall FODMAP content and makes the beans more tolerable.

Do I need to avoid all beans if I'm sensitive to FODMAPs?

No. While many dried beans are high FODMAP and should be avoided during the elimination phase, many people can tolerate small servings of properly prepared, low FODMAP varieties.

Are dried beans always high in FODMAPs, even if I soak them?

Dried beans remain high in FODMAPs even after soaking and cooking. Soaking can reduce the FODMAP content, but not enough to make them safe for most people during the elimination phase of the diet.

What are some good alternatives to high FODMAP beans?

Good alternatives include firm tofu, quinoa, and certain nuts or seeds in measured portions. These provide protein and fiber with minimal FODMAPs.

How can I test my tolerance to beans after the elimination phase?

During the reintroduction phase, test a small, single-serving portion of a low FODMAP bean, like ¼ cup canned chickpeas, and monitor your symptoms over several days. This helps determine your personal tolerance level.