How Preparation Affects FODMAPs in Beans
For those following a low FODMAP diet, the preparation method for beans is just as important as the type of bean itself. This is because FODMAPs are water-soluble carbohydrates, meaning they can leach out of the beans and into any surrounding liquid. Understanding this process is key to enjoying beans with fewer symptoms.
The Canning Method
Canned beans are often more gut-friendly than their dried counterparts because the commercial canning process involves soaking and cooking the beans in water or brine. The water-soluble FODMAPs are transferred into this liquid. By simply draining the canned beans and rinsing them thoroughly, you can remove a significant portion of the FODMAPs. For example, canned lentils and chickpeas are often recommended over dried versions for this very reason.
Soaking and Boiling
For dried beans, a careful process can also help reduce the FODMAP content, though not as effectively as commercial canning. Soaking dried beans overnight, discarding the soaking water, and then cooking them in fresh water will help leach out some of the oligosaccharides. It's crucial to discard the cooking water afterward, as it will be high in FODMAPs. While this can make certain dried beans more tolerable in small amounts, canned and rinsed beans generally offer a lower FODMAP content.
Sprouting
Sprouting can also be used to reduce the FODMAP content in some legumes. This process activates enzymes that break down oligosaccharide chains. Monash University has found that sprouting can decrease the FODMAP content in foods like mung beans, but results can vary by food. It's best to check a reliable source like the Monash app for specific recommendations on sprouted legumes.
The Lowest FODMAP Bean Options
Several beans are considered low in FODMAPs, particularly when prepared correctly and consumed in recommended portion sizes. Here are some of the most reliable options:
Canned Chickpeas (Garbanzo Beans)
When canned, drained, and rinsed, chickpeas are a great low FODMAP option. A serving of ¼ cup (42g) is considered low FODMAP by Monash University. They can be added to salads, roasted for a snack, or blended into a low FODMAP hummus.
Canned Lentils
Similar to chickpeas, canned lentils are significantly lower in FODMAPs than dried lentils due to the canning process. A low FODMAP serving is approximately ¼ cup (46g) of drained and rinsed canned lentils. They are excellent in soups, salads, and pasta sauces.
Green Beans
Technically a vegetable, green beans are a very safe low FODMAP option and are well-tolerated by most individuals with IBS. A low FODMAP serving is 15 beans, or 75g. You can enjoy them steamed, roasted, or in stir-fries.
Edamame
Shelled edamame (fresh or frozen) is another naturally low FODMAP bean. A generous serving of ¾ cup (155g) is considered low FODMAP. They make a fantastic, high-protein snack or addition to salads.
Butter Beans and Cannellini Beans
Canned and drained butter beans (lima beans) and cannellini beans can also be included in small, controlled portions. A low FODMAP serving of canned, drained cannellini beans is ⅓ cup (76g), while canned, drained butter beans are safe at about ¼ cup (35g).
Low FODMAP Bean Comparison Table
| Bean Type | Preparation | Low FODMAP Serving (Approx.) | Notes |
|---|---|---|---|
| Canned Chickpeas | Drained & Rinsed | ¼ cup (42g) | Higher servings increase FODMAPs. |
| Canned Lentils | Drained & Rinsed | ¼ cup (46g) | Safest canned version; dried is higher in FODMAPs. |
| Green Beans | Fresh or Frozen | 15 beans (75g) | Naturally low in FODMAPs. |
| Edamame | Shelled (Fresh/Frozen) | ¾ cup (155g) | Generous low FODMAP portion. |
| Canned Butter Beans | Drained & Rinsed | ¼ cup (35g) | Check canning liquid content. |
| Canned Cannellini Beans | Drained & Rinsed | ⅓ cup (76g) | Good option for stews and soups. |
High FODMAP Beans and Portion Control
Many common beans are high in FODMAPs, particularly GOS and fructans, and should be avoided or severely limited during the elimination phase. These include navy beans, red kidney beans (dried), and baked beans. Even for low FODMAP beans, portion control is critical, as large quantities can exceed a person's tolerance threshold. For example, a larger portion of green beans or canned chickpeas can become high in FODMAPs.
Conclusion: Adding Beans Back into Your Diet
Reintroducing beans to a low FODMAP diet should be a gradual process, ideally guided by a healthcare professional or dietitian. Start with small, tested portions of canned, rinsed legumes like chickpeas and lentils, and monitor your symptoms. Natural options like green beans and edamame offer a simpler, naturally lower-FODMAP entry point. Remember that individual tolerance varies, and experimentation is key to finding your personal comfort zone. By following the right preparation techniques and respecting portion sizes, you can successfully incorporate the nutritional benefits of beans into a gut-friendly lifestyle. For more information, consider checking a reliable source like the Monash FODMAP App.
Frequently Asked Questions
What are FODMAPs and why are some beans high in them?
FODMAPs are short-chain carbohydrates that can cause digestive issues in sensitive individuals. Many beans are high in oligosaccharides (the 'O' in FODMAP), which ferment in the large intestine and produce gas and bloating.
Are canned beans always lower in FODMAPs than dried beans?
Generally, yes. The canning process allows water-soluble FODMAPs to leach into the brine, which can then be drained and rinsed away. This makes canned and rinsed beans a safer choice than dried, home-cooked beans for many.
Do I have to give up all beans on a low FODMAP diet?
No, you don't need to give up all beans. By choosing low FODMAP varieties like green beans, edamame, and carefully portioned canned legumes, you can still enjoy beans while managing your symptoms.
How much of a low FODMAP bean can I eat safely?
Serving sizes vary by bean type and preparation. For example, canned and rinsed lentils and chickpeas are typically tolerated in ¼ cup servings, while green beans are safe at 15 beans (75g).
Why is it important to rinse canned beans?
Even low FODMAP canned beans should be thoroughly rinsed. This action washes away the brine and any residual FODMAPs that have leached out of the beans during the canning process.
What can I use instead of high FODMAP baked beans?
Traditional baked beans contain high FODMAP navy beans, but you can make a low FODMAP version at home using canned, rinsed chickpeas or butter beans with a low FODMAP sauce base.
Does soaking dried beans help reduce FODMAPs?
Yes, soaking dried beans, discarding the water, and cooking them in fresh water will reduce the FODMAP content, but it is often less effective than the commercial canning process.
Citations
- The Lowest FODMAP Beans and Legumes to Eat With IBS: https://kerenreiser.com/lowest-fodmap-beans/
- Low FODMAP Beans Made Simple: Which Ones & How Much: https://www.gourmendfoods.com/blogs/learn/low-fodmap-beans
- Low FODMAP beans - The IBS Dietitian: https://theibsdietitian.com/blog/low-fodmap-beans
- Are green beans low FODMAP? I 5 recipes included - The IBS Dietitian: https://theibsdietitian.com/blog/green-beans-fodmap-content
- Are Lentils Low FODMAP? The Definitive Guide - Gourmend Foods: https://gourmendfoods.com/blogs/learn/are-lentils-low-fodmap
- Sprouting – does it reduce the FODMAP content of foods? - Monash University FODMAP Diet: https://www.monashfodmap.com/blog/sprouting-does-it-reduce-fodmap-content/
- How to bring low FODMAP beans back into your diet - A Little Bit Yummy: https://alittlebityummy.com/blog/how-to-bring-low-fodmap-beans-back-into-your-diet/
Keypoints
- Canned varieties are safest: Commercially canned and thoroughly rinsed beans like lentils and chickpeas are generally lower in FODMAPs than dried versions.
- Portion size is essential: Even low FODMAP beans can trigger symptoms if consumed in large quantities, so sticking to recommended serving sizes is crucial.
- Green beans and edamame are naturally low: Fresh or frozen green beans (15 beans) and shelled edamame (¾ cup) are excellent low FODMAP options.
- Preparation matters for dried beans: Soaking dried beans overnight and boiling in fresh water helps reduce their FODMAP content, though it is less effective than canning.
- High FODMAP beans should be limited: Dried kidney, navy, and baked beans contain high levels of FODMAPs and should typically be avoided during the elimination phase of the diet.
- Monitor your tolerance: Individual tolerance varies. Start with small portions and track your symptoms to determine what works best for your body.
