What beans are not low in FODMAP?

Beans and legumes are often a source of discomfort for those with sensitive guts, with many containing high levels of fermentable carbohydrates called FODMAPs. Understanding which beans are not low in FODMAP is crucial for managing symptoms of conditions like Irritable Bowel Syndrome (IBS) and other digestive issues.

Quick Summary

This guide identifies the beans that are high in FODMAPs, like GOS and fructans, and explains why they can cause digestive upset. It provides a detailed list of beans to avoid during the elimination phase of a low FODMAP diet.

Key Points

• High FODMAP Culprits: Most dried beans, including navy, kidney, and black beans, are high in FODMAPs due to high levels of GOS and fructans.

• Canned vs. Dried: Canned beans, when drained and rinsed, have a lower FODMAP content than their dried counterparts because GOS is water-soluble and leaches out during processing.

• Portion Control is Key: Even with canning, portion sizes of traditionally high FODMAP beans like black or kidney beans must be very small (e.g., 2 tbsp) to remain within low FODMAP guidelines.

• Low FODMAP Options: Some legumes are naturally low FODMAP, such as green beans (in specific portions) and firm tofu.

• IBS Symptoms: The fermentable carbohydrates in high FODMAP beans are fermented by gut bacteria, causing gas, bloating, and other IBS-like symptoms.

• Reintroduction: The goal is not permanent avoidance but reintroduction after the elimination phase to determine individual tolerance levels.

Understanding FODMAPs in Beans

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive issues in sensitive individuals. The primary FODMAPs found in beans and legumes are galacto-oligosaccharides (GOS) and fructans. Humans naturally lack the enzyme needed to break down these oligosaccharides, which means they pass undigested into the large intestine where gut bacteria ferment them. This fermentation process produces gas, leading to common symptoms like bloating, cramping, and pain.

The Culprits: A Comprehensive List of High FODMAP Beans

While many people with digestive sensitivities may assume all beans are off-limits, it's more nuanced. Some beans are significantly higher in FODMAPs than others, particularly when prepared from their dried state. Here is a list of common beans and legumes that are not low in FODMAPs and should be avoided or significantly limited, especially during the elimination phase of the low FODMAP diet:

• Baked Beans: Typically made with high-FODMAP navy beans and often containing other high-FODMAP ingredients like onions and high-fructose corn syrup.
• Black Beans: Contain concentrated levels of GOS and fructans. Dried black beans are particularly high FODMAP, while canned, rinsed versions may be tolerated in very small quantities by some.
• Black-Eyed Peas: Also high in GOS.
• Broad Beans (Fava Beans): These legumes contain high levels of FODMAPs.
• Butter Beans: Similar to lima beans, these are high in FODMAPs.
• Cannellini Beans: High in GOS and often included in canned mixed bean varieties.
• Kidney Beans: Fresh or dried kidney beans have high GOS content. Canned, rinsed versions can have a very small low-FODMAP serving, but large portions should be avoided.
• Lima Beans: High in FODMAPs and should be avoided during the elimination phase.
• Lentils: While the FODMAP content varies, most dried and boiled lentils are high in GOS. Some FODMAPs do leach out during cooking, but not enough to make them low FODMAP in typical servings. Canned lentils are lower in FODMAPs than boiled versions but still contain significant amounts.
• Mung Beans: Another high-FODMAP legume, especially when dried.
• Navy Beans (Haricot Beans): Known for their high FODMAP content, they are the key ingredient in many baked bean recipes.
• Pinto Beans: Dried pinto beans are high in FODMAPs. Canned, rinsed pinto beans might be tolerated in very small amounts, but are not considered reliably low FODMAP.
• Soybeans (Mature): Mature, whole soybeans are high in FODMAPs. This is different from products like firm tofu or edamame. The high FODMAP levels in US-produced soymilk are also due to the use of whole soybeans.
• Split Peas: A high FODMAP legume, similar to lentils.

The Effect of Preparation on FODMAP Content

How beans are prepared can have a significant effect on their ultimate FODMAP content due to the water-soluble nature of GOS and fructans. The key difference lies between dried and canned varieties.

Dried vs. Canned Beans

Processing is a game-changer. When beans are canned, the water-soluble FODMAPs leach out into the liquid. By draining and thoroughly rinsing canned beans, you can remove a substantial amount of these carbohydrates. For example, a small portion of well-rinsed canned chickpeas might be tolerable, whereas the same portion of chickpeas cooked from dried would be high FODMAP. However, even with canning and rinsing, portion sizes must be kept small during the elimination phase.

High FODMAP vs. Low FODMAP Beans: A Quick Comparison

This table highlights the FODMAP status of different beans and legumes, offering a quick guide to what to avoid and what might be safe in small amounts.

Bean Type	Typical FODMAP Status	Notes
Black Beans (Dried)	High	Best avoided during elimination phase due to high GOS and fructans.
Black Beans (Canned, Rinsed)	Moderate/High	Small amounts (approx. 2 tbsp) may be tolerated after elimination.
Kidney Beans (Dried)	High	High GOS content; requires careful reintroduction.
Kidney Beans (Canned, Rinsed)	Moderate/High	Very small low FODMAP serve (12g). Best used as a topping.
Navy Beans (Dried & Canned)	High	A primary ingredient in baked beans and consistently high in FODMAPs.
Fava Beans (Dried & Canned)	High	High in GOS and best avoided during the elimination phase.
Green Beans	Low	Classified as a vegetable and low in FODMAPs in typical servings (up to 75g).
Lentils (Dried)	High	High in GOS and best avoided. Soaking and cooking does not significantly reduce content.
Lentils (Canned, Rinsed)	Moderate	Lower in GOS than boiled lentils, but still contain significant amounts.
Chickpeas (Canned, Rinsed)	Low/Moderate	Small portions (approx. 1/4 cup) are low FODMAP; larger portions can become high FODMAP.

Low FODMAP Alternatives to High FODMAP Beans

For those who need to avoid high FODMAP beans, there are still excellent ways to enjoy nutrient-dense plant-based protein sources:

• Firm Tofu and Tempeh: Firm tofu and tempeh are excellent low-FODMAP legume alternatives, especially firm varieties, as the processing reduces the FODMAP content.
• Rinsed Canned Chickpeas: As noted, small portions of rinsed canned chickpeas can often be tolerated, such as in salads or as a hummus base.
• Green Beans: A genuinely low-FODMAP option that can be used in many dishes.
• Protein-rich Grains: Grains like quinoa and rice are low FODMAP and can replace some of the bulk in bean-heavy meals.
• Dairy and Meat Alternatives: For those who can tolerate them, lean meats, fish, and lactose-free dairy are also great options for protein.
• Homemade Baked Beans: You can create a low FODMAP version of baked beans using canned chickpeas, garlic-infused oil, and other low-FODMAP ingredients instead of traditional recipes.

Conclusion

Navigating the low FODMAP diet requires a clear understanding of which beans are not low in FODMAP. While many common varieties like kidney, black, and navy beans are high in fermentable carbohydrates (GOS and fructans), there are still ways to enjoy legumes. The keys to success lie in careful preparation, paying close attention to portion sizes, and opting for lower-FODMAP alternatives when needed. After the elimination phase, reintroducing specific high-FODMAP beans can help determine personal tolerance levels, allowing you to eventually enjoy a wider variety of foods without triggering uncomfortable digestive symptoms. For more information on safely reintroducing legumes, visit the Monash University FODMAP blog on including legumes on a low FODMAP diet.

Frequently Asked Questions

Are black beans low in FODMAP?

No, black beans are not considered low in FODMAP, especially when prepared from dried. Canned and thoroughly rinsed black beans may be tolerated in very small servings (about 2 tablespoons) by some individuals during the reintroduction phase, but are generally avoided during elimination.

Why do beans cause gas and bloating?

Beans contain high levels of galacto-oligosaccharides (GOS), a type of FODMAP. Humans lack the enzyme to fully digest GOS, so gut bacteria ferment it, producing gas that leads to bloating and discomfort.

Does soaking dried beans reduce FODMAPs?

Soaking and cooking dried beans can leach out some water-soluble FODMAPs, but not enough to make traditionally high-FODMAP beans safe for typical serving sizes during the elimination phase.

What is a good low FODMAP bean alternative?

Excellent low FODMAP alternatives include firm tofu, tempeh, or small, carefully portioned servings of canned and rinsed chickpeas. Green beans are also a low FODMAP option.

Can I eat lentils on a low FODMAP diet?

Most lentils are high in FODMAPs. Canned, rinsed lentils have a lower FODMAP content than boiled, but still contain significant amounts and should be consumed in moderation, or avoided during the elimination phase.

Are baked beans high in FODMAPs?

Yes, traditional baked beans are very high in FODMAPs because they are typically made with high-FODMAP navy beans and often contain other triggers like onions.

How can I reduce FODMAPs in canned beans?

To reduce FODMAPs in canned beans, always drain the liquid from the can and rinse the beans thoroughly under running water before cooking. This removes a significant portion of the water-soluble FODMAPs.