Understanding Which Beans Are Lowest in FODMAPs?

According to Monash University research, the FODMAP content in beans can be significantly reduced through canning and proper rinsing. Understanding which beans are lowest in FODMAPs and how to prepare them correctly is essential for anyone following a low FODMAP diet to manage symptoms of irritable bowel syndrome (IBS) and other digestive sensitivities.

Quick Summary

This guide details the beans and legumes that are lowest in FODMAPs, including recommended serving sizes and preparation techniques like draining and rinsing canned varieties. It outlines specific naturally low FODMAP options and explains how processing affects FODMAP levels in certain beans, helping individuals find suitable sources of plant-based protein.

Key Points

• Canning Reduces FODMAPs: Canned beans, when drained and rinsed, have significantly lower FODMAP content compared to dried, cooked versions.

• Naturally Low Options: Green beans and edamame are naturally lower in FODMAPs and well-tolerated in specific portion sizes.

• Mindful Portions: Even low FODMAP beans have safe serving sizes; exceeding these can lead to FODMAP stacking and trigger symptoms.

• Rinsing is Crucial: Always drain and thoroughly rinse canned beans to wash away the FODMAPs that have leached into the liquid.

• Firm Tofu is Safe: Firm tofu is a great low FODMAP alternative to beans, as the pressing process removes most of the problematic carbohydrates.

• Good Alternatives Exist: If beans are still problematic, alternatives like quinoa, tempeh, and certain nuts and seeds are also excellent plant-based protein sources.

Demystifying FODMAPs and Beans

Beans and legumes are nutritional powerhouses, providing fiber, protein, and essential nutrients. However, they are also known for containing galacto-oligosaccharides (GOS), a type of fermentable carbohydrate known as a FODMAP that can cause digestive issues like bloating, gas, and discomfort in sensitive individuals. For those on a low FODMAP diet, this often means avoiding many traditional bean varieties. Fortunately, not all beans are created equal, and with the right choices and preparation, they can be a part of a gut-friendly diet.

The Impact of Processing: Canned vs. Dried Beans

One of the most important factors influencing the FODMAP content of beans is how they are processed. Canned beans are often more tolerable than those cooked from dried form. This is because the water-soluble FODMAPs, such as GOS and fructans, leach out of the beans and into the canning liquid. By draining and thoroughly rinsing canned beans, you can significantly reduce the remaining FODMAP content.

Best practices for preparing canned beans:

• Drain Completely: Pour the beans into a fine-mesh strainer to remove all canning liquid.
• Rinse Thoroughly: Rinse under cold running water for at least 30 seconds, gently stirring the beans to wash away any residual FODMAPs.
• Pat Dry: Shake off excess water before use.

Naturally Low FODMAP and Tolerable Beans

Some beans and legumes are naturally lower in FODMAPs or become tolerable in specific, controlled serving sizes. These are excellent choices for adding variety and nutrition to your diet without triggering symptoms.

• Green Beans: These are one of the most IBS-friendly options. A 1-cup serving (125g) is considered low FODMAP and can be enjoyed fresh or steamed.
• Edamame: Fresh or frozen edamame is a great low FODMAP choice. A safe serving size is ¾ cup (155g) of shelled edamame.
• Canned Lentils: When properly drained and rinsed, canned lentils have a low FODMAP serving size of up to ¼ cup (46g) per meal.
• Canned Chickpeas (Garbanzo Beans): Like canned lentils, draining and rinsing canned chickpeas makes them a low FODMAP option in ¼ cup (42g) servings.
• Firm Tofu: While not a bean itself, firm tofu is made from soybeans and is a low FODMAP alternative. The pressing and draining process removes the water-soluble FODMAPs, leaving a low FODMAP protein source. Softer varieties, like silken tofu, are higher in FODMAPs.
• Canned Adzuki Beans: A ¼ cup (38g) serving of canned, drained adzuki beans is considered low FODMAP.
• Canned Butter Beans (or Lima Beans): A small serving of 2 tablespoons (35g) of canned, drained butter beans is low FODMAP.
• Canned Black Beans: Thoroughly drained and rinsed canned black beans are low FODMAP in a 2-tablespoon (40g) portion.

Comparison of Low vs. High FODMAP Beans

Bean Type	FODMAP Level	Recommended Prep	Safe Serving Size	Potential Digestive Impact	Source
Green Beans	Low	Fresh or steamed	1 cup (125g)	Minimal bloating risk
Edamame (shelled, frozen)	Low	Steamed	¾ cup (155g)	Minimal bloating risk
Canned Lentils	Low	Drained and rinsed	¼ cup (46g)	Tolerable for most
Canned Chickpeas	Low	Drained and rinsed	¼ cup (42g)	Tolerable for most
Firm Tofu	Low	Pressed and drained	½ cup (170g)	Minimal FODMAP content
Dried Lentils (boiled)	High	-	Moderate to High	Significant bloating risk
Dried Black Beans (cooked)	High	-	High	Significant bloating risk
Navy Beans (cooked)	High	-	High	Significant symptoms likely
Kidney Beans (dried)	High	-	High	Significant bloating risk
Baked Beans (traditional)	High	-	High	Often contains other high-FODMAP ingredients

Portion Size is Key

Even with low FODMAP beans, portion size is critical. Consuming larger servings than recommended can increase your FODMAP intake and potentially trigger symptoms. This is often called FODMAP stacking, where even small amounts of several different FODMAP-containing foods can combine to cause discomfort. It is important to measure your portions and spread out your bean consumption throughout the day rather than eating a large quantity in one sitting.

Incorporating Low FODMAP Beans into Your Diet

There are many ways to enjoy low FODMAP beans while keeping your meals flavorful and digestive-friendly.

• Salads: Add a sprinkle of drained and rinsed canned chickpeas or lentils to your favorite salad for extra protein and fiber.
• Stir-Fries: Incorporate steamed edamame into stir-fries with other low FODMAP vegetables like bok choy and bell peppers.
• Soups and Stews: Canned lentils and chickpeas work well in soups, especially when paired with low FODMAP broths and herbs instead of onions and garlic.
• Snacks: Roast chickpeas with spices like cumin and coriander for a crunchy, satisfying snack.

Alternatives to Beans

For those who are highly sensitive to even the small amounts of FODMAPs in canned beans, there are several other excellent plant-based protein options available.

• Quinoa: A gluten-free seed that functions as a complete protein. It is naturally low in FODMAPs and makes a great base for salads and bowls.
• Firm or Extra-Firm Tofu: The pressing process for firm tofu reduces its FODMAP content significantly.
• Tempeh: A fermented soybean product that is generally lower in FODMAPs than unfermented soy products. It also provides probiotics for gut health.
• Certain Nuts and Seeds: A handful of low FODMAP nuts like almonds or walnuts, or seeds like hemp seeds, can provide protein and healthy fats.

For more detailed guidance on specific serving sizes and food listings, consider consulting the official Monash University FODMAP Diet App, which is frequently updated with the latest research.

Conclusion

Navigating a low FODMAP diet doesn't mean you have to give up beans entirely. By choosing naturally low FODMAP varieties like green beans and edamame, and carefully preparing canned versions of chickpeas, lentils, and black beans, you can enjoy these nutritious additions to your meals without digestive distress. Paying close attention to portion sizes and proper rinsing techniques is essential for success. For those who remain sensitive, excellent alternatives like quinoa, firm tofu, and tempeh are available to ensure your diet remains rich in plant-based protein and fiber.

---

• Monash University is a leader in FODMAP research and provides a comprehensive, regularly updated app detailing FODMAP content in various foods, which can be an invaluable resource for managing your diet. https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

  ---

Frequently Asked Questions

Are canned beans truly low FODMAP?

Yes, many canned beans, such as lentils, chickpeas, and black beans, are low FODMAP when drained and rinsed. The canning process allows water-soluble FODMAPs to leach into the surrounding liquid, which can then be discarded.

Do I have to avoid all beans on a low FODMAP diet?

No, you do not have to avoid all beans. Many beans are low FODMAP in controlled, specific portion sizes. Fresh green beans and edamame are great options, and canned, rinsed varieties of chickpeas, lentils, and others can be included.

What is FODMAP stacking and how does it relate to beans?

FODMAP stacking is when you eat multiple foods containing small amounts of the same type of FODMAP within a short time, which can accumulate to a level that triggers symptoms. This is why it's important to stick to recommended portion sizes and space out your bean servings.

Can I eat black beans on a low FODMAP diet?

Yes, but only in a very small portion and when using the canned, drained, and rinsed variety. According to Monash University, a 2-tablespoon (40g) serving is considered low FODMAP.

What is the safest bean for beginners on a low FODMAP diet?

Fresh or frozen edamame and green beans are excellent options for beginners because they are naturally lower in FODMAPs and well-tolerated by most people in the recommended serving sizes.

Are all soy products low FODMAP?

No. While firm or extra-firm tofu is low FODMAP because the pressing process removes most FODMAPs, softer varieties like silken tofu contain more of the problematic liquid whey.

How should I prepare canned beans to reduce FODMAPs the most?

To minimize FODMAPs, drain the beans completely from their canning liquid using a fine-mesh strainer. Then, rinse them thoroughly under cold running water for about 30 seconds.