What Kind of Beans Can You Eat on a Low FODMAP Diet?

December 21, 2025 •

4 min read

According to research from Monash University, FODMAPs (fermentable carbohydrates) present in many beans and legumes can cause digestive distress for individuals with IBS. This often leads to the question: what kind of beans can you eat on a low FODMAP diet without triggering symptoms like bloating and pain? The good news is that several types of beans can be safely incorporated with the right preparation and portion control.

Quick Summary

A comprehensive guide to safe, low FODMAP beans, detailing specific types, proper preparation techniques like rinsing canned beans, and key portion sizes to manage digestive comfort.

Key Points

Canned is Better: Canned beans, when drained and rinsed, are significantly lower in FODMAPs than dried ones cooked from scratch.
Rinsing is Key: Always drain and rinse canned beans to wash away the water-soluble FODMAPs that have leached into the liquid.
Portion Control: Safe portion sizes are critical for low FODMAP beans, as even a small increase can trigger symptoms.
Edamame and Green Beans: These are among the safest beans, with generous low FODMAP serving sizes when fresh or frozen.
High FODMAPs: Many dried beans like kidney, navy, and large amounts of black beans are high in FODMAPs and generally avoided.
Listen to Your Body: Start with small portions of low FODMAP beans and gradually increase as you learn your personal tolerance level.

Navigating Beans on a Low FODMAP Diet

For many on a low FODMAP diet, legumes are a major concern due to their high content of galacto-oligosaccharides (GOS) and fructans, types of fermentable carbohydrates. However, the notion that all beans are off-limits is a common misconception. The reality is that factors like preparation method, serving size, and the type of bean dramatically impact its FODMAP content. Learning these nuances allows you to reap the nutritional benefits of beans—like plant-based protein and fiber—without the digestive backlash.

Low FODMAP Beans: Your Safe List

With careful consideration, several beans and legumes can be included in a low FODMAP meal plan. The key is to check the Monash University app, the authoritative source for FODMAP information, and follow recommended portion sizes.

Here are some of the safest choices:

Green Beans: Fresh or frozen green beans are naturally low in FODMAPs in a controlled portion size. Monash University recommends a serving of 75g, or about 15 green beans. In larger quantities, the FODMAP sorbitol can accumulate.
Canned Lentils: When canned lentils are drained and rinsed thoroughly, a significant amount of the water-soluble FODMAPs leach into the canning liquid. A safe, low FODMAP serving is approximately ⅓ cup (60g).
Canned Chickpeas: Similar to lentils, canned chickpeas are safer than dried ones. Thoroughly drained and rinsed, a portion of ¼ cup (42g) is considered low FODMAP.
Canned Black Beans: Although black beans are high in GOS when cooked from dry, the canning process reduces their FODMAP load. A low FODMAP serving of canned, drained, and rinsed black beans is a very small portion, around 2 tablespoons (40g). Some individuals may tolerate slightly more, but it’s best to test your personal tolerance carefully.
Edamame: Shelled, frozen edamame is a great low FODMAP option. A generous portion of ¾ cup (155g) is considered safe.
Lima Beans: Dried, boiled, and drained lima beans have a low FODMAP serving size of ¼ cup (39g) per meal.

The Importance of Preparation: Canned vs. Dried

For those following a low FODMAP diet, the preparation method is a critical factor. Canned beans are almost always preferred over dried beans for initial reintroduction phases.

Canned Beans: The soaking and cooking process during canning allows a large portion of the water-soluble FODMAPs to leach out into the liquid. By draining this liquid and thoroughly rinsing the beans before use, you can further reduce the FODMAP content, making them more tolerable.
Dried Beans: Cooking dried beans from scratch typically results in a much higher FODMAP content, even with soaking. The FODMAPs simply don't leach out as effectively as they do during the commercial canning process. For this reason, dried beans are generally advised against during the elimination phase of the diet.

Comparison of Low vs. High FODMAP Legumes


Feature	Low FODMAP Beans (Canned, Drained, Rinsed)	High FODMAP Beans (Often Dried & Cooked)
FODMAP Content	Significantly lower, due to processing	High concentration of GOS and fructans
Tolerable Portion	Safe in moderate, specific servings (e.g., ¼ cup chickpeas)	Small, often impractical serving sizes (e.g., 2 tbsp) or not tolerated at all
Digestion Impact	Minimal gas and bloating for most sensitive individuals	High risk of symptoms like bloating, gas, and abdominal pain
Preparation	Drain and rinse thoroughly before use	Soaking and boiling can help but does not remove enough FODMAPs
Best for Elimination Phase	YES, with adherence to serving sizes	NO, generally avoided during elimination

Tips for Incorporating Low FODMAP Beans

Start Small: Begin with the smallest recommended portion to test your tolerance before increasing the amount. A small increase in bloating and gas is normal as you increase fiber, but significant symptoms indicate the need to reduce your serving.
Rinse and Drain: Always drain and rinse canned beans thoroughly to wash away excess FODMAPs.
Flavor without FODMAPs: Use low FODMAP-certified broths, garlic-infused olive oil, and spices like cumin or paprika to add flavor without triggering symptoms.
Meal Ideas: Add small servings of canned lentils or chickpeas to salads, stir-fries, or soups. Use edamame as a side dish or snack. You can also make homemade low FODMAP hummus using canned, rinsed chickpeas.

Conclusion

Navigating a low FODMAP diet doesn't have to mean giving up beans entirely. By understanding which beans are safer, how to prepare them, and the importance of portion control, you can continue to enjoy these nutritious legumes. Green beans and edamame are excellent, naturally low-FODMAP options, while canned lentils and chickpeas become safe with the crucial step of draining and rinsing. As always, listening to your body is key. Start with small, tested portions and gradually increase as tolerated to support your long-term gut health. For further reading on the low FODMAP diet, visit the Monash University website for the most up-to-date research and advice.

Frequently Asked Questions

Yes, canned beans are generally lower in FODMAPs than dried beans because the FODMAPs leach into the brine during canning. Always drain the liquid and rinse the beans thoroughly before eating.

Canned black beans, when drained and rinsed, can be tolerated in very small portions. Monash University lists a safe low FODMAP serving as 2 tablespoons (40g).

Traditional hummus, which is made from chickpeas, is only low FODMAP in a small, controlled portion size (2 tablespoons). Most store-bought versions also contain high FODMAP ingredients like garlic, so it is safer to make your own at home using canned, rinsed chickpeas and garlic-infused oil.

A safe low FODMAP serving for canned, drained, and rinsed chickpeas is approximately ¼ cup (42g).

Canned, drained, and rinsed lentils are low FODMAP in a serving of ⅓ cup (60g). Dried lentils, however, are high in FODMAPs and should be avoided during the elimination phase.

While soaking and cooking dried beans can reduce some FODMAPs, the process is less effective than commercial canning. It is generally recommended to stick to canned varieties during the elimination phase. If you choose to use dried, soaking overnight and rinsing thoroughly can help, but safe portions remain very small.

Dried versions of most beans, including kidney beans and navy beans, are high in FODMAPs and should be avoided during the elimination phase. While some canned varieties can be eaten in small portions, it's best to prioritize naturally low FODMAP options like green beans and edamame.