What Canned Beans Are Low in FODMAP? Your Ultimate Guide

October 31, 2025 •

4 min read

Did you know that the canning process can significantly reduce the FODMAP content of certain beans, making them easier to digest for people with IBS? This guide breaks down exactly what canned beans are low in FODMAP and provides the critical preparation steps for incorporating them into your diet with confidence.

Quick Summary

Guide to identifying canned beans and legumes that are suitable for a low FODMAP diet, detailing specific serving sizes and preparation methods for better digestive tolerance. The article also explains why canning and rinsing reduce FODMAPs, helping you make informed dietary choices.

Key Points

Canning Reduces FODMAPs: The water-soluble FODMAPs in beans leach into the brine during canning, making them more digestible once rinsed.
Rinse and Drain Thoroughly: Always drain the canning liquid and rinse canned beans well under running water to remove excess FODMAPs.
Portion Control is Key: Even low-FODMAP canned beans must be consumed in specific, limited serving sizes to prevent symptoms.
Safe Options Exist: Canned chickpeas, lentils, and cannellini beans are good low-FODMAP options when prepared correctly.
Check Labels for Additives: Be cautious with products like refried or baked beans, which often contain high-FODMAP ingredients like onion and garlic.
Use Monash App: For the most accurate and up-to-date information on safe serving sizes, consult the Monash University FODMAP app.

The Science Behind Low FODMAP Canned Beans

For individuals following a low FODMAP diet, legumes can be a source of digestive discomfort due to their high content of galacto-oligosaccharides (GOS) and fructans. These fermentable carbohydrates are not properly digested in the small intestine and can cause bloating, gas, and pain in sensitive individuals. However, a key distinction exists between dried legumes and their canned counterparts. The FODMAPs in beans are water-soluble, meaning they leach out of the beans and into the canning liquid over time. By discarding this liquid and thoroughly rinsing the beans, a significant portion of the FODMAP content is removed.

This crucial preparation step allows many people with IBS and other digestive sensitivities to enjoy the nutritional benefits of beans, including fiber, protein, and essential minerals, in controlled portions without triggering symptoms. The following sections detail which canned beans are best and how to prepare them correctly.

Low FODMAP Canned Beans with Safe Serving Sizes

According to Monash University, the leading authority on FODMAP research, several types of canned beans become low FODMAP in specific serving sizes after proper draining and rinsing. Always remember that portion control is essential to avoid FODMAP stacking, where multiple low-FODMAP servings accumulate to a high-FODMAP load.

Canned Chickpeas (Garbanzo Beans): A low-FODMAP serving is ¼ cup (42 grams). They are a great source of plant-based protein and fiber, perfect for salads or roasted snacks.
Canned Lentils: Drained and rinsed canned lentils have a low-FODMAP serving size of ¼ cup (46 grams). You can easily add them to soups, salads, or pasta sauce for a nutritional boost.
Canned Cannellini Beans: A low-FODMAP portion is ⅓ cup (76 grams). These beans work well in stews and salads.
Canned Butter Beans: Drained and rinsed, a ¼ cup (35 grams) serving is considered low FODMAP.
Canned Kidney Beans: While traditionally high in FODMAPs, canned kidney beans are low FODMAP at a generous 86-gram serving after being drained and rinsed.
Canned Pinto Beans: A low-FODMAP serving is 2 tablespoons (55 grams). They are often used in Mexican dishes and should be used sparingly during the elimination phase.
Canned Black Beans: These are low FODMAP in a very small 2-tablespoon (40-gram) serving after draining and rinsing. Due to the small quantity, they are best used as a garnish or flavor accent rather than a main component.

Proper Preparation: Draining and Rinsing

This simple, yet vital, step is what transforms many traditionally high-FODMAP beans into a tolerable option. The process is straightforward and should always be followed for canned legumes on a low FODMAP diet:

Open the can and drain the liquid completely. Use a colander or fine-mesh sieve.
Rinse the beans thoroughly. Run them under cool, fresh water for at least 30 seconds.
Stir the beans gently while rinsing to ensure all the starchy, FODMAP-containing liquid is washed away.
Allow the beans to drain completely before using them in your recipe.

Canned Beans vs. Dried Beans on the Low FODMAP Diet


Feature	Canned Beans (Drained & Rinsed)	Dried Beans (Cooked)
FODMAP Content	Significantly lower, as FODMAPs leach into canning liquid.	Generally higher, as FODMAPs remain concentrated in the beans.
Preparation	Quick and easy; just drain and rinse.	Requires soaking for 12-24 hours and boiling, which helps but does not eliminate all FODMAPs.
Recommended Servings	Specific, tested low-FODMAP serving sizes established by Monash University.	Very small, often impractically small, serving sizes tolerated by some.
Convenience	Excellent for fast meals and meal prep.	Time-consuming process, though some FODMAP reduction is possible with proper soaking.
Digestive Impact	Generally more tolerable, especially in the recommended portions.	High risk for digestive distress, especially during the elimination phase of the diet.

What About Refried Beans and Baked Beans?

Not all canned bean products are low FODMAP. Commercial baked beans, for instance, are typically high FODMAP because they contain navy beans and often include high FODMAP ingredients like onion and added sweeteners. Canned refried beans are also often high in FODMAPs, with a low FODMAP serving size typically limited to a couple of tablespoons. When shopping for these products, always check labels carefully for ingredients such as onion powder, garlic powder, and high-fructose corn syrup.

Culinary Tips for Low FODMAP Beans

Incorporating low-FODMAP beans into your meals is easy with these simple tips:

Enhance Salads: Add a small portion of rinsed canned chickpeas or lentils to a salad with low-FODMAP greens like lettuce and cucumber.
Thicken Soups and Stews: Blend a small amount of rinsed canned cannellini or butter beans into low-FODMAP soups to add creaminess and bulk.
Create Hearty Meals: Use the recommended serving of canned, rinsed lentils or kidney beans in chili or stews. Bulk out the dish with other low-FODMAP ingredients like carrots, bell peppers, and low-FODMAP broth.
Make Healthy Snacks: Roast canned, rinsed chickpeas with low-FODMAP spices for a crunchy, satisfying snack.

Conclusion

Navigating the low FODMAP diet while trying to include nutritious legumes can seem challenging, but it is certainly manageable. The answer to what canned beans are low in FODMAP lies in understanding that the canning process, combined with proper draining and rinsing, is your key to unlocking safe and delicious options. Canned lentils, chickpeas, cannellini, butter, and kidney beans are all viable choices in their tested, moderate serving sizes. By following these simple preparation steps and being mindful of portions, you can enjoy the digestive and nutritional benefits of beans without the worry of triggering symptoms. Remember to always use the Monash University FODMAP Diet App for the most current and accurate information on serving sizes.

Frequently Asked Questions

Yes, canned chickpeas are low in FODMAPs in a specific serving size of ¼ cup (42 grams) after being drained and rinsed. This process removes the water-soluble FODMAPs that leach into the canning liquid.

FODMAPs are water-soluble. When beans are canned and stored in liquid, these FODMAPs leach out of the beans and into the water. By draining and rinsing the beans, you remove a significant portion of the FODMAP content.

Yes, rinsing canned beans is a crucial step for the low FODMAP diet. Discard the canning liquid and rinse the beans thoroughly under fresh water to wash away the FODMAPs that have leached into the brine.

According to Monash University, a safe low FODMAP serving size for drained and rinsed canned lentils is ¼ cup (46 grams).

Yes, but only in very small portions. Drained and rinsed canned black beans are low FODMAP at a 2-tablespoon (40-gram) serving. This small amount is best used as a garnish or flavor accent rather than a main dish ingredient.

While many canned beans can be made low FODMAP in small portions, some canned products like baked beans and borlotti beans are still considered high FODMAP even after canning. Additionally, many commercial products contain high-FODMAP additives.

To avoid FODMAP stacking, stick to the recommended serving size for your canned beans and pair them with other low-FODMAP ingredients. Be mindful of consuming multiple amber-rated foods in a single meal, as their FODMAP content can add up.

Canned refried beans are typically high in FODMAPs due to added ingredients and the small serving size allowed. However, some brands may have a tested low-FODMAP serving size of around 2 tablespoons. Check the label carefully and consult the Monash app for the latest information.

Yes, drained and rinsed canned cannellini beans are low in FODMAPs in a ⅓ cup (76 grams) serving size.

Rinsed canned beans can be added to salads, soups, and stews. You can also roast canned chickpeas for a crunchy snack. Always measure your portion size accurately and balance your meal with other low-FODMAP vegetables and ingredients.