Understanding FODMAPs in Beans
Beans and other legumes are a rich source of protein and fiber but can be challenging for those with irritable bowel syndrome (IBS) and other digestive issues due to their fermentable carbohydrate content. The primary FODMAP in beans is a type of oligosaccharide known as galacto-oligosaccharides (GOS). This type of sugar is poorly absorbed in the small intestine and ferments in the large intestine, leading to symptoms like bloating, gas, and abdominal pain in sensitive individuals.
Why some beans are higher in FODMAPs
The concentration of GOS varies significantly between different types of beans. Larger, tougher beans tend to contain higher levels of these fermentable carbohydrates. The preparation method also plays a crucial role. For example, drying and home-cooking beans generally results in a higher FODMAP content compared to canned varieties, where some of the GOS leaches into the canning liquid. Rinsing canned beans thoroughly further reduces their FODMAP load.
The highest FODMAP beans
Based on data from Monash University and other sources, several beans are consistently identified as high FODMAP, especially when consumed in larger quantities:
- Red Kidney Beans: High in both GOS and fructans, even small servings of cooked dried kidney beans are considered high FODMAP. Canned and rinsed versions are lower but only safe in very small portions.
- Navy Beans (Haricot Beans): Known for their use in traditional baked beans, navy beans are high in GOS and fructans. As with other high-FODMAP beans, canned versions are safer in controlled portions.
- Fava Beans (Broad Beans): These are high in GOS and should be avoided during the elimination phase of the low FODMAP diet.
- Split Peas: High in GOS and considered a high FODMAP food.
- Soybeans (Mature, dried): Whole, mature soybeans are very high in GOS and should be avoided.
- Pinto Beans: Naturally high in FODMAPs when prepared from dried beans. Canned and rinsed versions are better, but still only tolerated in small amounts.
How to reduce the FODMAP content in beans
For those who love beans but have digestive issues, strategic preparation can make a difference. The key is to reduce the amount of water-soluble GOS present in the finished product. Proper soaking, cooking, and canning are the most effective methods.
A Step-by-Step Guide:
- Choose Canned Over Dried: Canned beans are generally lower in FODMAPs because the water-soluble GOS leaches into the canning liquid during processing.
- Drain and Rinse Thoroughly: Always drain the canning liquid completely and rinse the beans under cold, running water for 30 seconds. This washes away more of the fermentable carbohydrates.
- Soak and Cook Dried Beans Properly: For dried beans, an overnight soak followed by a change of water helps. Boil the beans vigorously for a few minutes before covering and soaking. Always discard the soaking water and cook the beans in fresh water.
- Use Digestive Aids: Supplements like alpha-galactosidase (e.g., Beano) can help break down GOS sugars before they reach the colon, reducing gas.
- Control Portion Sizes: Even with canned and rinsed beans, portion control is critical. A small amount, like a quarter-cup of canned chickpeas, may be low FODMAP, while a full cup would not be.
Comparison Table: High vs. Low FODMAP Beans
| Bean Type | FODMAP Level | Recommended Portion (Canned, Drained, Rinsed) | Primary FODMAP | Safe Preparation Tips |
|---|---|---|---|---|
| Kidney Beans | High | 12 grams (very small) | GOS, Fructans | Use as a garnish, not a main protein. |
| Navy Beans | High | Very limited portions | GOS, Fructans | Not recommended during elimination phase. |
| Fava Beans | High | Avoid during elimination phase | GOS | Reintroduce carefully post-elimination. |
| Black Beans | High | 40 grams (approx. 2 tbsp) | GOS, Fructans | Must be canned, rinsed; use as a topping. |
| Chickpeas | Moderate | 40-42 grams (approx. ¼ cup) | GOS, Fructans | Canned, rinsed, and portion-controlled. |
| Lentils (Canned) | Low | ⅓ cup | N/A (low in this form) | Rinse well and enjoy in larger portions. |
| Edamame (Shelled) | Low | ¾ cup | N/A (low in this form) | Steam until tender; a safe and versatile option. |
| Green Beans | Low | 1 cup (75 grams) | N/A (low in this form) | A very safe and versatile low FODMAP vegetable. |
Low FODMAP alternatives and conclusion
For those following a strict low FODMAP diet, relying on beans that are naturally low or can be prepared to be low in FODMAPs is the safest bet. Green beans and edamame are excellent choices, offering great texture and flavor without the digestive discomfort associated with higher FODMAP beans. By understanding the concentration of GOS in different types of beans and using smart preparation techniques, you can still enjoy these nutritious legumes in moderation. Always listen to your body and adjust portion sizes accordingly, especially during the reintroduction phase of the diet. For further information and updated portion guidance, the official Monash University FODMAP app is the most reliable resource. It's an indispensable tool for anyone managing digestive sensitivities.
Conclusion
In summary, while many beans are high in FODMAPs—particularly red kidney beans, navy beans, and fava beans—they do not have to be completely eliminated from a diet, especially with mindful preparation. The GOS in beans can be significantly reduced by choosing canned and well-rinsed versions, or by properly soaking dried beans. Portion control is non-negotiable for higher-FODMAP varieties like black beans and chickpeas, while low-FODMAP champions like edamame and green beans can be enjoyed more freely. By being aware of which beans are the highest FODMAP, individuals can navigate their diet with greater confidence and comfort.
Check out the official Monash University FODMAP app for detailed and current food lists.
Frequently Asked Questions
What makes some beans high in FODMAPs? Some beans are high in fermentable carbohydrates called galacto-oligosaccharides (GOS), which are poorly absorbed and can cause digestive symptoms in sensitive individuals.
Can cooking or canning reduce the FODMAP content of beans? Yes, canning and rinsing beans significantly reduce their FODMAP content because GOS is water-soluble and leaches into the canning liquid. Soaking and cooking dried beans properly can also help, but canned versions are generally more effective.
Is there a way to safely eat high FODMAP beans? Yes, by controlling your portion size and choosing canned, drained, and rinsed versions, you can often tolerate a small amount of a high FODMAP bean. However, tolerance varies by individual.
Which bean has the highest FODMAP content? Dried, cooked kidney beans and navy beans are consistently ranked among the highest FODMAP beans due to their concentrated GOS content.
Are all beans high in FODMAPs? No, several beans are considered low FODMAP, especially green beans and edamame, and can be consumed in larger servings with minimal digestive impact.
What are some low FODMAP alternatives to high FODMAP beans? Low FODMAP alternatives include canned and rinsed lentils or chickpeas in small portions, as well as firm tofu, edamame, and green beans.
How much of a difference does rinsing canned beans make? Rinsing canned beans removes the liquid that contains a high concentration of leached GOS, effectively lowering the overall FODMAP content and making small servings potentially safer.
