Why Heinz Baked Beans are High in FODMAPs
For individuals following a low FODMAP diet, understanding the hidden FODMAPs in processed foods is crucial. In the case of Heinz baked beans, multiple factors contribute to their high FODMAP status. The main culprit is the haricot bean itself, also known as a navy bean. This legume contains high levels of galacto-oligosaccharides (GOS), a type of fermentable carbohydrate known to trigger symptoms in people with Irritable Bowel Syndrome (IBS).
The Double Whammy: Beans and Flavourings
Beyond the beans, the sauce is a significant source of FODMAPs. Standard Heinz recipes and commercial baked bean products often contain high-FODMAP flavouring agents. Common additions include onion and garlic powder or extracts, which are potent sources of fructans and other FODMAPs. Even versions marketed as 'No Added Sugar' may still contain these problematic flavourings and the high-FODMAP beans, making them unsuitable for the elimination phase of the diet. This combination of high-FODMAP beans and high-FODMAP sauce makes packaged baked beans a definite food to avoid.
Can Rinsing Canned Beans Help?
It's a common misconception that rinsing canned legumes can make them low FODMAP. While this is true for some types of beans and pulses in small portions, it does not apply effectively to baked beans.
The Science of Canning and Rinsing
FODMAPs like GOS are water-soluble. When legumes are canned, some of these FODMAPs leach out into the canning liquid or brine. By draining and thoroughly rinsing canned beans like chickpeas or lentils, you can reduce their overall FODMAP content, making a small serving low FODMAP. However, this method is insufficient for haricot beans in baked beans for two key reasons:
- High Initial FODMAP Content: The haricot bean is exceptionally high in GOS, meaning even after a thorough rinse, the remaining FODMAP load is often too high for sensitive individuals.
- The Problematic Sauce: Unlike plain canned beans, baked beans are soaked in a high-FODMAP sauce. Simply rinsing the beans would mean losing the distinctive baked bean flavour, rendering the product useless for its intended purpose.
Low FODMAP Alternatives and Swaps
If you love the taste of baked beans but need to follow a low FODMAP diet, all is not lost. The key is to create a homemade version using ingredients that are low in FODMAPs. This allows you to control all aspects of the recipe, from the bean type to the seasonings.
Low FODMAP Bean Options
- Canned Chickpeas: Well-rinsed and drained canned chickpeas are low FODMAP in a serving of up to ¼ cup. This makes them an excellent base for a homemade baked bean recipe.
- Canned Lentils: Similar to chickpeas, canned and rinsed lentils are low FODMAP in ¼ cup servings and can be used to add substance to your dish.
- Chana Dal: According to some recipes, chana dal (split chickpeas) can be prepared to create a low FODMAP version of baked beans.
Creating Your Own Low FODMAP Baked Beans
To make a delicious and safe homemade version, focus on replacing the high-FODMAP seasonings. Use garlic-infused olive oil instead of fresh garlic, and asafoetida powder to mimic the onion flavour. A simple tomato passata (without added onion or garlic) forms the base of the sauce, and you can add flavour with ingredients like maple syrup, apple cider vinegar, and smoked paprika.
Comparison Table: Heinz vs. Homemade Low FODMAP Baked Beans
| Feature | Standard Heinz Baked Beans | Homemade Low FODMAP Baked Beans |
|---|---|---|
| Primary Bean Type | Haricot (Navy) beans | Rinsed canned chickpeas or lentils |
| FODMAP Status | High FODMAP | Low FODMAP (when ingredients and portions are controlled) |
| Flavouring | Onion and garlic extracts | Garlic-infused oil, asafoetida, safe herbs and spices |
| Sweeteners | Sugar, high fructose corn syrup | Maple syrup or controlled sugar amounts |
| Preparation | Processed and canned | Made from scratch |
| Suitability | Not suitable for elimination phase | Suitable for all phases of the low FODMAP diet |
Conclusion
In summary, Heinz baked beans are not low in FODMAPs and should be avoided during the elimination phase of the diet due to the high GOS content of haricot beans and the use of onion and garlic flavourings. The FODMAPs in the beans are too concentrated to be sufficiently removed by rinsing alone. However, this doesn't mean you have to give up on baked beans forever. By creating your own from scratch using safe, low FODMAP ingredients like rinsed canned chickpeas, garlic-infused oil, and asafoetida, you can enjoy this classic dish without triggering uncomfortable IBS symptoms.
For the most reliable and up-to-date information on FODMAPs, always consult the official Monash University app or website for guidance on portion sizes and food tolerance levels. It remains the gold standard for managing the low FODMAP diet.
Reintroducing Baked Beans After Elimination
If you have successfully completed the elimination phase, you may wish to test your tolerance to certain high-FODMAP foods, including baked beans. It is best to do this under the guidance of a registered dietitian. When reintroducing, you would test the GOS in the haricot beans separately from the fructans found in the onion and garlic flavouring. This systematic approach, known as the reintroduction phase, helps determine your personal tolerance levels. Start with a very small portion of plain haricot beans and gradually increase the quantity over several days to assess your reaction. Do not try to reintroduce canned baked beans, which contain multiple FODMAPs at once.
