What canned foods are low in FODMAP? A guide to safe options

October 7, 2025 •

3 min read

Interestingly, canning can actually reduce the FODMAP content in some foods, making items that were once off-limits suitable for a sensitive diet. Knowing what canned foods are low in FODMAP? is crucial for anyone managing IBS symptoms while balancing convenience and affordability.

Quick Summary

The canning process can lower the FODMAPs in certain foods, like some legumes and vegetables, by leaching water-soluble FODMAPs into the brine. Proper draining and rinsing is key.

Key Points

Canning Reduces FODMAPs: The canning process can lower the FODMAP content in some foods, especially legumes and vegetables, because FODMAPs are water-soluble.
Always Drain and Rinse: For legumes like chickpeas and lentils, draining and rinsing the canned product is crucial to wash away the leached-out FODMAPs.
Canned Mushrooms are Safer: Canned button mushrooms (drained) are low FODMAP in a small portion, unlike their high-FODMAP fresh counterparts.
Read Labels Carefully: Always check the ingredients list for added high-FODMAP flavorings like onion, garlic, and high-fructose corn syrup.
Portion Control is Essential: Even low-FODMAP canned foods should be consumed in recommended serving sizes to avoid triggering symptoms through FODMAP stacking.
Safe Canned Options Exist: Look for low-FODMAP options like plain canned carrots, baby corn, canned tomatoes (portion-controlled), and canned mandarin oranges.

Navigating a low FODMAP diet can be challenging, but it doesn't mean sacrificing convenience. Canned foods offer a quick and easy way to add variety to your diet, and thanks to the way they are processed, some surprising options become low in FODMAPs. This guide will help you understand why certain canned goods are safer and which ones to look for at the grocery store.

How Canning Changes FODMAP Content

FODMAPs are water-soluble carbohydrates. During canning, these FODMAPs, particularly GOS and fructans in legumes and vegetables, can leach from the food into the surrounding liquid. This leaching process means that by draining and thoroughly rinsing canned items, you can reduce their FODMAP content, making them suitable for a low FODMAP diet in controlled portions.

Low-FODMAP Canned Vegetables

Many canned vegetables are naturally low in FODMAPs. It is important to choose plain varieties without added high-FODMAP ingredients like onion or garlic powder.

Canned Carrots: A low-FODMAP option.
Canned Tomatoes: A ½ cup (100g) serving of canned roma/plum tomatoes is low FODMAP, but larger portions increase FODMAP content.
Canned Button Mushrooms: Unlike fresh mushrooms, canned, drained button mushrooms are low FODMAP in a ½ cup serving because mannitol leaches into the brine. Rinse well.
Canned Green Chiles: Fire-roasted diced green chiles are a low-FODMAP flavor enhancer.
Canned Baby Corn: A 1-cup serving is low FODMAP.

Low-FODMAP Canned Legumes

Canning and rinsing significantly reduces the FODMAPs in some legumes, making them suitable in small amounts.

Canned Chickpeas: A ¼ cup serving of drained and rinsed chickpeas is low FODMAP.
Canned Lentils: Similarly, a ¼ cup serving of canned, drained, and rinsed lentils is low FODMAP during the elimination phase.
Canned Black Beans: Canned and thoroughly rinsed black beans are low FODMAP in a small portion of about 2 tablespoons.

Low-FODMAP Canned Fruits

Choose canned fruit in light syrup or juice and mind the portion sizes.

Canned Mandarin Oranges: Whole or segmented in light syrup are low FODMAP.
Canned Pineapple: A 90g (3oz) serving of canned pineapple in juice is low FODMAP.
Canned Olives: Both black and green olives are low FODMAP, but check labels for added seasonings.

Comparing Canned vs. Fresh FODMAP Levels


Food Item	Fresh/Dried FODMAP Level	Canned (Drained & Rinsed) FODMAP Level	Notes
Chickpeas	High (Oligosaccharides)	Low in ¼ cup serve	FODMAPs leach into the canning liquid.
Lentils	High (Oligosaccharides)	Low in ¼ cup serve	Drain and rinse thoroughly.
Button Mushrooms	High (Mannitol, Fructans)	Low in ½ cup serve	Rinsing removes water-soluble FODMAPs.
Roma/Plum Tomatoes	Low to Moderate	Low in ½ cup serve	Portion control is crucial to stay low FODMAP.

Important Considerations for Choosing Canned Foods

Drain and Rinse: Essential for legumes and many vegetables to remove leached FODMAPs.
Read the Label: Check for hidden high-FODMAP ingredients like onion/garlic powder or high-fructose corn syrup.
Watch for FODMAP Stacking: Be mindful of consuming multiple low-FODMAP items in one meal to avoid exceeding your tolerance.
Use Authoritative Resources: Consult resources like the Monash University FODMAP Diet App for the most accurate and current information.

Conclusion

Canned foods can be a convenient part of a low FODMAP diet. By understanding how canning affects FODMAP levels and using proper preparation methods like draining and rinsing, you can include various canned vegetables, legumes, and fruits in your meals while managing digestive symptoms. Always read labels and be mindful of portion sizes to successfully incorporate these options into your diet.

For reliable FODMAP information, the Monash University FODMAP Diet App is a key resource.

Frequently Asked Questions

No, it is not always the case. The FODMAP content in canned food depends on the specific item and the type of FODMAP. For instance, canned legumes like chickpeas and lentils have a lower FODMAP content than their dried or boiled versions because some of the FODMAPs leach into the canning liquid. However, fresh vegetables like carrots and green beans are already low FODMAP in generous serving sizes, and their canned versions are also safe.

It is crucial to drain and rinse canned chickpeas and lentils to remove the water-soluble FODMAPs that have leached out of the legumes and into the brine. This simple step significantly lowers the total FODMAP content, making them suitable for consumption in recommended small portions.

Yes, you can eat canned tomatoes on a low FODMAP diet, but it requires portion control. According to Monash University, a ½ cup (100g) serving of canned roma or plum tomatoes is low FODMAP. It's important to stick to this serving size, as larger amounts can increase the FODMAP content.

Some canned fruits are low FODMAP in specific serving sizes. Canned pineapple in juice and canned mandarin oranges in light syrup are low FODMAP options. However, it is best to avoid canned fruits packed in high-fructose juices and to control your portion sizes.

Unlike fresh button mushrooms, which are high in FODMAPs, canned button mushrooms are lower in FODMAPs. This is because the FODMAPs leach into the canning brine. A ½ cup serving of drained canned button mushrooms is considered low FODMAP. Remember to rinse them well.

The key is to always read the ingredients label. Many manufacturers add high-FODMAP flavorings like onion and garlic powder, or high-fructose corn syrup, to canned soups, sauces, and other items. Choose plain varieties and add your own low-FODMAP seasonings.

While canned chickpeas and lentils are okay in small, rinsed portions, some canned beans like baked beans, borlotti beans, and four-bean mix are still considered high FODMAP even after canning and should be avoided during the elimination phase.