Are yellow beans low in FODMAP? Separating Fact from Fiction for a Healthy Gut

October 25, 2025 •

4 min read

Yellow beans, often called wax beans, are a member of the legume family, a group of foods infamous for their high FODMAP content. Yet, the definitive answer to are yellow beans low in FODMAP is not a simple yes or no, as it depends entirely on serving size and preparation methods, with a moderate portion being safe for most people with IBS.

Quick Summary

Yellow beans are considered a low FODMAP food in specific portion sizes, despite being legumes. Proper portion control is crucial to manage FODMAP intake, as larger amounts may become high in sorbitol, potentially triggering symptoms for sensitive individuals.

Key Points

Low FODMAP in Moderate Portions: Yellow beans are a safe vegetable on the low FODMAP diet when sticking to a serving size of 75g, or about 15 beans.
Sorbitol Content in Larger Servings: Eating larger portions can increase sorbitol levels, a type of polyol, potentially causing symptoms in sensitive individuals.
Less Fodmap-Prone than Other Legumes: Unlike dried beans like kidney beans, yellow beans are naturally lower in galacto-oligosaccharides (GOS), making them a safer option.
Rich in Key Nutrients: Yellow beans are a good source of important vitamins, protein, and fiber for a balanced diet.
Versatile and Digestible: With careful portion control, yellow beans can be easily incorporated into salads, soups, and side dishes without triggering IBS symptoms.
Check Reliable Sources for Portions: For the most accurate and up-to-date FODMAP information, always consult a trusted source like the Monash University FODMAP app.

What Are FODMAPs?

FODMAPs is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that the small intestine poorly absorbs. For individuals with sensitive digestive systems, like those with Irritable Bowel Syndrome (IBS), these unabsorbed carbohydrates can ferment in the large intestine, leading to symptoms such as bloating, gas, abdominal pain, and altered bowel habits. A low FODMAP diet is a therapeutic tool, typically undertaken with the guidance of a dietitian, to identify which specific FODMAPs are problematic.

Are Yellow Beans Low in FODMAP?

Yes, yellow beans (or wax beans) are considered a low FODMAP food in controlled serving sizes. Research from Monash University, the institution that pioneered the low FODMAP diet, indicates that a 75g portion, or about 15 whole beans, is considered a green-light, low FODMAP serving. This is great news for those on the diet who want to include a nutritious vegetable without worrying about digestive distress. It's important to note that the FODMAP content can increase with larger portions. The primary FODMAP of concern in yellow beans is sorbitol, a type of polyol, which becomes moderate to high in quantities exceeding the recommended serving size.

The Science of FODMAPs in Legumes

Most traditional beans and legumes, such as kidney beans and lentils, are notoriously high in a type of FODMAP called galacto-oligosaccharides (GOS). However, the FODMAP content varies significantly between different types and even based on how they are processed. The good news for yellow bean enthusiasts is that they behave more like green beans than high-FODMAP legumes, making them a safer option.

How Preparation Affects FODMAP Content

For many high-FODMAP legumes, preparation methods can significantly reduce their FODMAP content. Canned varieties of some high-FODMAP beans, for example, are often lower in FODMAPs because the water-soluble FODMAPs leach into the canning liquid. Draining and rinsing canned legumes can help to wash away some of these fermentable carbohydrates, making them more tolerable in small amounts. For yellow beans, this is less of a concern since their fresh form is already low FODMAP in the recommended portion.

Yellow Beans vs. Other Legumes: A Comparison

To highlight the difference, here is a comparison table showing how yellow beans stack up against other legumes in a low FODMAP diet, based on Monash University guidelines.


Bean Type	Low FODMAP Serving	FODMAP Type	Notes
Yellow Beans (Wax Beans)	75g (approx. 15 beans)	Sorbitol	Increases in sorbitol at larger servings.
Green Beans	75g (approx. 15 beans)	Sorbitol	Similar FODMAP profile to yellow beans.
Canned Chickpeas (Garbanzo)	40g (¼ cup) drained and rinsed	GOS	Becomes high FODMAP at larger portions.
Canned Black Beans	40g (¼ cup) drained and rinsed	GOS	Only safe in very small portions for reintroduction.
Dried Kidney Beans	Very small, not recommended	GOS, Fructans	High in FODMAPs, typically avoided.
Edamame (shelled, frozen)	90g (¾ cup)	Fructans, GOS	A reliable low-FODMAP legume option.

Tips for Incorporating Yellow Beans

Portion Control: Always measure your serving to stay within the recommended 75g limit, especially during the elimination phase of the diet.
Simple Cooking: Enjoy them lightly steamed, boiled, or sautéed with low FODMAP-friendly ingredients like olive oil, salt, and pepper. Use the green parts of scallions or chives for extra flavor.
Mix with Other Veggies: Combine yellow beans with other low FODMAP vegetables like carrots, bell peppers, or zucchini for a nutritious and colorful side dish.
Add to Salads: Toss cooked and cooled yellow beans into your salads for added texture and nutrients without triggering symptoms.
Incorporate in Soups: Add a small, controlled portion of yellow beans to a low FODMAP soup or stew towards the end of cooking. Always ensure the broth is also low FODMAP.

Nutritional Benefits of Yellow Beans

Beyond their low FODMAP status, yellow beans are a healthy addition to any diet.

Rich in Vitamins: They are a good source of vitamins A, C, and K, which support eye health, immune function, and blood clotting, respectively.
Good Source of Fiber: Like other legumes, yellow beans provide dietary fiber, which is important for overall digestive health.
Low Calorie: At just 22 calories per half-cup, they are a very low-calorie vegetable, making them excellent for weight management.

Conclusion

For those on a low FODMAP diet, yellow beans are a safe and nutritious food choice when consumed in moderate, controlled portions. Unlike many other legumes that are high in FODMAPs, yellow beans offer a way to enjoy the health benefits of beans without the digestive distress, provided you adhere to recommended serving sizes. By understanding your body's tolerance levels and consulting reliable resources like the Monash University app, you can confidently integrate yellow beans and other low FODMAP foods into a healthy, balanced diet.

For more detailed information on food testing and FODMAP thresholds, a valuable resource is the Monash University blog, which regularly provides updates on the FODMAP content of various foods. Monash University Low FODMAP Diet

Frequently Asked Questions

A safe serving size for yellow beans (wax beans) is 75g, which is approximately 15 whole beans, according to Monash University guidelines.

Yes, canned yellow beans are also low FODMAP. It is always a good practice to drain and rinse canned vegetables to help remove any excess FODMAPs and other additives.

The primary FODMAP in yellow beans is sorbitol, a polyol. In larger quantities, the amount of sorbitol exceeds the threshold for most sensitive individuals, potentially triggering symptoms.

Yellow beans and green beans have a very similar FODMAP profile. Both are considered low FODMAP in the same recommended serving size of 75g before their sorbitol content becomes problematic.

No, yellow beans are not high in galacto-oligosaccharides (GOS) or fructans, which are the main FODMAPs found in dried legumes like kidney beans and lentils.

The most accurate way is to weigh your portion. Using a food scale to ensure you are consuming no more than the recommended 75g serving is the best method to avoid a high FODMAP intake.

Safe alternatives include green beans, carrots, spinach, and eggplant. For a legume-like option, shelled edamame is a great low FODMAP choice in a larger portion size.