If you are following a low FODMAP diet then you are likely limiting your intake of beans for symptom management. Beans contain a type of FODMAP known as galacto-oligosaccharides (GOS) and fructans [1]. If these FODMAPs are not digested well then they can ferment in the gut causing uncomfortable symptoms including bloating, gas, digestive discomfort, and even diarrhea. The good news is that no foods have to be excluded entirely when following a low FODMAP diet, and in this article you will learn which low FODMAP beans can be included in your diet to minimize symptoms of digestive discomfort.
Monash Low FODMAP Beans List
When following the low FODMAP diet, utilizing online resources and apps can be extremely beneficial for understanding appropriate serving sizes when introducing new foods in the diet.
The Monash University low FODMAP app provides recommendations on serving sizes of several types of beans identified to be a low FODMAP serving. According to Monash University, the lowest FODMAP beans and serving sizes are:
- Adzuki Bean, canned, drained: 1.34 oz or 38g (¼ cup per meal)
- Black bean, canned, drained: 1.41 oz or 40g (2 tablespoons per meal)
- Black bean, dried, boiled, drained: 1.41 oz or 40g (2 tablespoons per meal)
- Black bean, refried, canned: 1.20 oz or 34g (2 tablespoons per meal)
- Black beans, fermented: 0.53 oz or 15g (1 tablespoon per meal)
- Butter Bean, canned, drained: 1.23 oz or 35g (2 tablespoons per meal)
- Chickpeas, canned, drained: 1.48 oz or 42g (¼ cup per meal)
- Dahl (Bengal Gram): 1.62 oz or 46g (¼ cup per meal)
- Edamame, shelled, frozen: 3.17 oz or ½ cup per meal
- Green Lentil, boiled, drained: 1.02 oz or 29g
- Lentil, canned, drained: 1.62 oz or 46g (¼ cup per meal)
- Lima bean, dried, boiled, drained: 1.38 oz or 39g (¼ cup per meal)
- Mung bean (Green Gram), boiled, drained: 1.73 oz or 49g (2 tablespoons per meal)
- Mung Bean, sprouted, dried: 3.35 oz or 95g (⅔ cup per meal)
- Pinto bean, dried, boiled, drained: 0.81 oz or 23g (1.5 tablespoons per meal)
- Pinto beans, refried, canned: 1.59 oz or 45g (⅙ cup per meal)
- Red Lentils, boiled, drained: 0.81 oz or 23g
- Soy bean curd (tofu – firm): 6.00 oz or 170g (1 cup per meal)
- Soy bean curd (tofu – silken): 1.38 oz or 39g (2 tablespoons per meal)
- Spanish Black Beans, canned, drained: 1.59 oz or 45g (¼ cup per meal)
From this low FODMAP bean list, firm soy bean curd otherwise known as tofu can be included in the largest serving size at 1 cup per meal. Tofu can be enjoyed in a variety of ways including blending into sauces for higher protein content, scrambled with vegetables in a stir fry, and even cooked in the air fryer for a crispy texture.
While a majority of the serving sizes listed above are smaller quantities with common portions listed as 1-2 tablespoons or a quarter cup per meal, it is important to remember that starting small and noting your individual tolerance is very important for symptom management while following the low FODMAP diet.
A few examples of incorporating low FODMAP beans in your diet might include:
- Adding in 2 tablespoons of drained and boiled black beans to a taco or rice dish
- A refried beans low fodmap option would be using refried canned pinto beans at ⅙ cup added to a burrito bowl or corn tortilla
- A baked beans low FODMAP recipe could include using canned tomatoes or other sauces that are certified low FODMAP. Monash suggests a baked bean canned in tomato sauce with a recommended low serving of 2 teaspoons per meal. Many baked beans are not low FODMAP friendly given they contain other high FODMAP ingredients such as onions and garlic. If you want to prepare a homemade version of baked beans, then you might consider using the low FODMAP certified brand, Fody Foods, for a FODMAP friendly sauce paired with ¼ cup of drained and boiled lima beans.
FODMAP Monash List of Beans to Avoid
Even beans on the low FODMAP list can be turned into a high FODMAP food if the portion size exceeds the recommended intake amount per the Monash University app serving size suggestion. It is important to pay attention to serving sizes suggested when trialing new foods in the diet and always monitor for symptoms to assess tolerance. When utilizing the Monash University app, recommended serving sizes are listed for low, moderate, and high fodmap servings. According to the Monash University app, the highest FODMAP beans that are recommended to limit include:
- Navy beans
- Borlotti beans
- Fava beans
- Haricot beans
- Kidney beans
- Soya beans
- Burger, lentil
- Sprouted chickpeas
- Split peas
How to Incorporate Beans on a Low FODMAP Diet
The main type of FODMAP present in beans is the oligosaccharide. This type of FODMAP is water soluble meaning that when a cooking process involves water the FODMAP content can be reduced as it often leaches out into the water during the cooking process [2]. When reintroducing beans into the diet, it may be helpful to boil, steam, or drain beans to further reduce the FODMAP content for the best tolerance. Cooking legumes in water and draining can be a great strategy for determining if this particular method helps with improving your digestion of beans and allows you to include beans in larger quantities and more frequently in the diet.
If you are interested in starting to incorporate low FODMAP beans into your diet, then please visit the Monash University low FODMAP recipes where you can find many recipes highlighting a new low FODMAP legume to try [3].
Importance of Beans Low FODMAP Diet
There is a variety of FODMAP friendly beans that can be included when following this particular diet approach. While beans are commonly avoided by many individuals, it is important to understand not only which low FODMAP beans can be introduced but the associated benefits with adding more beans into the diet.
The American Heart Association recommends eating beans several times weekly as part of a heart healthy diet approach. Beans should be included in your diet as beans provide [1]:
- A cost effective source of plant-based protein for vegans, vegetarians, and individuals looking to increase more plants in their diet.
- A beneficial source of dietary fiber otherwise known as prebiotic fiber which helps to feed the good bacteria in your gut.
- Beans are considered part of a heart-healthy diet as beans are low in saturated fat and provide an excellent source of soluble fiber which can be useful in lowering cholesterol levels.
- Beans contain compounds known as phytochemicals or antioxidants which help your body to fight inflammation and certain diseases.
- Beans are great for diabetes as beans are low in glycemic index meaning beans are less likely to raise your blood sugars and assist with blood sugar control due to being digested and absorbed more slowly into the bloodstream.
By slowly incorporating more low FODMAP beans into the diet over time, your overall health and digestive health can benefit from these nutrient-dense and power packed legumes.
FAQ
What beans are low FODMAP?
These types of beans are low FODMAP including black beans, butter beans, edamame, lentils, pinto beans, and firm tofu. The important thing to remember when including these types of beans on the diet is the appropriate serving size that has been tested by Monash University for the lowest FODMAP content that can be tolerated by individuals and have the least amount of associated GI symptoms.
What bean pastas are low FODMAP?
Bean based pastas have been rising in popularity for the last several years and are often a great source of protein and fiber in the diet. Chickpea pasta per the Monash University app, can be included on a low FODMAP diet at 3.53 oz or about 1 cup cooked per meal.
Red lentil flour pasta has been tested as well and can be included at the amount of 1.27 oz or about ½ cup cooked per meal for the lowest FODMAP content.
Are pinto beans low FODMAP?
Yes, pinto beans can be a low FODMAP choice when included at the appropriate serving size that has been tested by Monash University. According to Monash, canned and drained pinto beans are a low FODMAP legume at the serving size of 1.94 oz or 2 tablespoons per meal. It is recommended to prepare pinto beans in a water-based solution such as boiling and draining to further help in reducing the FODMAP content. Canned refried pinto beans can be included at the serving size of 1.59 oz or ⅙ cup per meal while following a low FODMAP diet.
Are kidney beans low FODMAP?
No, red kidney beans are considered a high FODMAP bean due to containing larger quantities of fructans and galacto-oligosaccharides (GOS) at multiple serving sizes tested by Monash. However, red kidney beans when dried and sprouted may potentially be tolerated on a low FODMAP diet and Monash has included the lowest FODMAP serving size for tolerance at 0.88 oz or about ⅙ cup per meal time.
Are garbanzo beans low FODMAP?
Yes, chickpeas or garbanzo beans can be a low FODMAP legume when included at an appropriate serving size suggested by Monash. The serving size recommended from a canned and drained garbanzo bean is 1.48 oz or ¼ cup per meal.
Are green beans low FODMAP?
Yes, green beans are low in FODMAPs when included in a meal at 2.65 oz or 15 green beans per meal time according to Monash.
Are cannellini beans low FODMAP?
Yes, the recommended amount for a low FODMAP serving size of cannellini beans per Monash is 2.68 oz or ⅓ cup per meal when choosing a canned and drained option.
Are edamame beans low FODMAP?
Yes, frozen and shelled edamame beans can be included on a low FODMAP diet in the amount of 3.17 oz or ½ cup per meal time.
Are black beans low FODMAP?
Yes, black beans are a low FODMAP food when choosing the canned and drained version and the recommended low FODMAP serving is 2 tablespoons or 1.41 oz per meal time.
Are mung beans low FODMAP?
Yes, sprouted raw mung beans are low FODMAP and can be consumed at the recommended serving size of ¾ cup per meal or 2.65 oz per meal. Mung beans that are whole, dried, and sprouted can be consumed at ⅔ cup per meal time.
Are lima beans low FODMAP?
Yes, lima beans are low FODMAP when choosing dried, boiled, and drained lima beans at the recommended serving size tested by Monash at ¼ cup per meal.
Are navy beans low FODMAP?
No, navy beans are not a low FODMAP bean and should be limited when following the low FODMAP diet.
Are fava beans low FODMAP?
No, fava beans are not low FODMAP and should be limited when following this diet according to Monash.
Are baked beans low FODMAP?
Baked beans can be low FODMAP when canned in tomato sauce without other high FODMAP foods on the ingredient list. Monash recommends baked beans canned in tomato sauce with a low FODMAP serving of 2 teaspoons per meal.
Conclusions
If you have been avoiding or limiting beans in your diet for fear that beans may trigger unwanted GI symptoms, now is a great time to start experimenting with FODMAP friendly beans at the recommended serving sizes listed above. Of course, remember it is important to start small when introducing new foods and it may be beneficial to explore water-based cooking methods to further reduce the FODMAP content. Beans have numerous health benefits and should not be excluded entirely from the diet. FODMAPs are highly individual when determining tolerance and stepping outside your comfort zone to explore new foods and plant-based options can be extremely beneficial when it comes to improving your digestive health and overall health.
If you are looking to explore recipe building and learn more about the low FODMAP diet, then please consider reviewing our past blog articles posted and setting an evaluation with a Registered Dietitian from Health Loft who can help in navigating the complexities of this diet approach and help you in determining which foods (and beans!) can be included as part of a low FODMAP diet.
Sources and Literature
- McNamara, L. (2016, October 18). Including legumes on a low FODMAP diet- A blog by Monash FODMAP | The experts in IBS. Monash Fodmap. Retrieved July 5, 2024, from https://www.monashfodmap.com/blog/including-legumes-on-low-fodmap-diet/
- Tuck, C. (2018, January 23). Cooking legumes on a low FODMAP diet. Monash Fodmap. Retrieved July 5, 2024, from https://www.monashfodmap.com/blog/cooking-legumes/
- Scarlata, K. (n.d.). Low FODMAP recipes. Monash Fodmap. Retrieved July 5, 2024, from https://www.monashfodmap.com/recipe/
