Can I have pinto beans on low FODMAP? Portion sizes and prep methods

October 27, 2025 •

3 min read

According to Monash University research, pinto beans are high in FODMAPs, but you can have pinto beans on low FODMAP in specific, small portions if they are canned and properly rinsed. The key to enjoying them without triggering IBS symptoms lies in careful preparation and strict portion control.

Quick Summary

Pinto beans can be included in a low FODMAP diet in small, measured amounts, particularly when using canned and rinsed versions, which have a lower FODMAP content due to the water-soluble nature of oligosaccharides. Dried pinto beans are significantly higher in FODMAPs and require a much smaller serving size.

Key Points

Portion Control is Key: For canned pinto beans, a low FODMAP serving is 55g (about 2 tablespoons) after draining and rinsing.
Canned is Better than Dried: Canned pinto beans are lower in FODMAPs than dried beans because the water-soluble FODMAPs leach into the canning liquid, which is then discarded.
Always Drain and Rinse: Thoroughly rinsing canned pinto beans under cool water can significantly reduce their FODMAP content.
Measure Accurately: Measuring your portions is crucial, as exceeding the low FODMAP threshold can trigger symptoms.
Avoid FODMAP Stacking: Space out servings of pinto beans and other high-FODMAP foods throughout the day to minimize digestive distress.
Dried Beans Need Smaller Portions: If using dried, boiled pinto beans, the safe low FODMAP portion is significantly smaller, just 23g (1.5 tablespoons).
Pair with Low FODMAP Ingredients: Serve your measured pinto beans with other low FODMAP foods like rice, quinoa, and appropriate vegetables.

Understanding the FODMAP Content of Pinto Beans

Pinto beans are a nutritional powerhouse, packed with protein, fiber, and essential minerals, but they are also a significant source of galacto-oligosaccharides (GOS) and fructans, which are types of FODMAPs. These carbohydrates are poorly absorbed in the small intestine and can cause digestive distress, such as bloating and gas, in individuals with Irritable Bowel Syndrome (IBS). The good news is that the FODMAP content is not the same across all preparation methods.

The Difference Between Canned and Dried Pinto Beans

The method of preparation plays a crucial role in the final FODMAP load of pinto beans. Canned beans are generally better tolerated on a low FODMAP diet for a specific reason: FODMAPs are water-soluble. During the canning process, some of the oligosaccharides leach out into the liquid. By draining and thoroughly rinsing the beans, you effectively wash away a significant portion of these fermentable carbohydrates. Dried pinto beans, however, retain more of their native FODMAPs and must be consumed in even smaller quantities, even after soaking and cooking.

Safe Portion Sizes for Canned and Dried Pinto Beans

The most current and reliable FODMAP information comes from Monash University, the institution that pioneered the low FODMAP diet. Based on their testing, here are the safe serving sizes:

Canned, drained pinto beans: A low FODMAP serving is 55g (approx. 2 tablespoons). A larger portion of 64g moves into the moderate FODMAP category.
Refried pinto beans (canned): A low FODMAP serving is 45g (approx. ⅙ cup or 2.5 heaping tablespoons).
Dried, boiled, and drained pinto beans: The low FODMAP portion is much smaller at 23g (approx. 1.5 tablespoons).

It is critical to measure these portions precisely, as even a slight increase can cross the threshold for moderate FODMAP content and trigger symptoms.

How to Properly Prepare Pinto Beans for Low FODMAP

Proper preparation is your best strategy for including pinto beans on a low FODMAP diet. Here is a step-by-step guide:

Start with Canned Beans: Opt for canned pinto beans over dried ones whenever possible. This offers the lowest FODMAP option and requires less work.
Drain the Liquid: Open the can and pour the entire contents into a colander or fine-mesh strainer. The liquid contains most of the FODMAPs.
Rinse Thoroughly: Run the beans under cool, running water for at least 30 seconds. Gently stir them to ensure all the beans are rinsed.
Cook Dried Beans Properly (if necessary): If you are using dried beans, soak them overnight in a large bowl of water. Drain and rinse them, then boil them in a pot with fresh water until tender. Drain and rinse again before adding them to your meal.
Use Measured Portions: Measure your beans precisely to ensure you stay within the low FODMAP serving size for your meal. Avoid guesswork.
Space Out Servings: To prevent FODMAP stacking, space out your servings of high-FODMAP foods throughout the day. If you have a small portion of pinto beans for lunch, avoid other legumes or high-FODMAP foods in your next meal.

Combining Pinto Beans with Other Low FODMAP Foods

To make a satisfying and gut-friendly meal, combine your small portion of pinto beans with other low FODMAP ingredients. For instance, in a taco bowl, pair your 2 tablespoons of canned, rinsed pinto beans with plain rice, grilled chicken or firm tofu, lactose-free cheese, lettuce, and tomatoes. For seasoning, use low FODMAP spices like cumin, coriander, and chili powder instead of high-FODMAP alternatives like garlic or onion powder.

Low FODMAP Pinto Bean Preparation Comparison


Preparation Method	Low FODMAP Serving Size	FODMAP Content	Ease of Preparation
Canned, Drained, & Rinsed	55g (approx. 2 tbsp)	Lowest of all pinto bean options	Very Easy
Canned Refried	45g (approx. ⅙ cup)	Contains low FODMAP amounts in this serving size	Easy
Dried, Boiled, & Drained	23g (approx. 1.5 tbsp)	Much higher than canned versions	Time-Consuming (soaking, boiling)

Conclusion: Enjoying Pinto Beans Safely

While pinto beans are high in FODMAPs, they do not have to be completely eliminated from your diet during the elimination phase. The key is careful portion control and proper preparation, specifically focusing on canned, drained, and rinsed versions. By sticking to the low FODMAP serving sizes outlined by Monash University and combining them with other gut-friendly ingredients, you can enjoy the nutritional benefits of pinto beans without the uncomfortable side effects. It is always recommended to test your individual tolerance during the reintroduction phase of the diet to see how much you can comfortably consume. For more detailed guidance, consult the Monash FODMAP app.

Frequently Asked Questions

No, pinto beans are not naturally low in FODMAPs. They are high in galacto-oligosaccharides (GOS) and fructans, especially in their dried form.

The low FODMAP serving size for canned, drained, and rinsed pinto beans is 55 grams, which is approximately 2 tablespoons, according to Monash University.

During the canning process, FODMAPs, which are water-soluble, leach out of the beans into the liquid. Draining and rinsing the canned beans removes this liquid, significantly reducing the overall FODMAP content.

Yes, you can have a specific portion of canned refried pinto beans. Monash University lists a low FODMAP serving as 45 grams, or about 1/6 of a cup.

To prepare dried pinto beans, soak them overnight, then drain and rinse thoroughly. Boil them in fresh water until tender, then drain and rinse again before serving. Even with this method, the low FODMAP serving is only 23 grams.

FODMAP stacking is the accumulation of FODMAPs from different foods throughout the day. It is important to space out your servings of foods that contain FODMAPs, even small ones, to prevent symptoms.

During the strict elimination phase of the diet, some people choose to avoid pinto beans entirely. However, if you choose to include them, sticking to the tested and portion-controlled guidelines from a reliable source like Monash is essential.