What is the green beans FODMAP content?
This question is common when following a low FODMAP diet because green beans have amazing benefits, incredible taste and are easy to cook.
This article will expand further into the portion sizes that are low FODMAP and discuss other types of beans and vegetables.
At the bottom of this article are some tasty recipes for incorporating green beans into your diet.
Are green beans low FODMAP?
Yes, green beans are low FODMAP when eaten in a particular proportion (1).
It is important to note that green beans, string beans and French green beans are different names for the same food item.
The next question you may want an answer to is, “What is a low FODMAP serving size for IBS?”. This question is essential as, like many other food items, it is all about the portion size!
Monash University (the leading researcher on low FODMAP diets) states that green beans are low FODMAP at a portion of 75g (1).
Once over 75g, Monash states that there will be an increased amount of sorbitol and mannitol, which makes the green bean portion no longer low FODMAP (1).
Therefore, when wanting to include green beans in your low FODMAP diet, follow the Monash University recommendations of 75g.
Which other beans are low FODMAP?
You may now be wondering what other beans you can include. Many people have searched “What beans can I eat on a low FODMAP diet,” so you are not alone in that question.
Some beans that you can include are (1):
- Butter beans (canned and drained)
- Mung beans (raw)
- Cannellini beans (canned)
There are loads more details to discuss on low FODMAP beans – is there such a thing? click on this link to discover more.
Are canned green beans low FODMAP?
You may still be wondering if canned green beans are low FODMAP – there needs to be more research behind this question as the current research is only on raw green beans.
However, the canning process reduces FODMAP content; therefore, we can presume that they are low in FODMAP in at least the same portions as the fresh green beans.
Health benefits of green beans
Now you know that 75g of green beans is considered low FODMAP, it could be beneficial to understand their health benefits.
- Vitamin A – important for vision and aiding the immune system
- Vitamin K – used for wound healing and bone metabolism
- Vitamin C – is used for maintaining healthy skin and helping wound healing
- Potassium – essential for nerve function and preventing strokes
As well as vitamins and minerals, green beans are a source of fiber, folate and protein (4).
So, as you can see, green beans are a food item that can be highly favorable to include in your diet for your overall health.
How to cook greens beans on the low FODMAP diet
Knowing that green beans have so many fantastic health advantages, it is essential to consider how you cook them.
When cooking them, it is tempting to cook them with garlic or onions; however, these two food items are high FODMAP (1).
Some other ways to cook green beans that may not induce IBS symptoms include:
- Steaming without containing any other additional ingredients
- Roasting with olive oil
- Sauteing with olive oil
- Dry frying
- Or put them in your handy air fryer
Other vegetables that are okay on low FODMAP
There are many other vegetables which are suitable on the low FODMAP diet.
You can read our other post on ‘Low FODMAP Vegetables’ for more details about other vegetables and how to include them in a low FODMAP diet.
5 Low FODMAP green bean recipes
Here are some green bean recipes to have green beans in a way you may not have considered before:
- Low FODMAP Lemon Green Beans with Pine Nuts
- Pan-Roasted Green Beans & Almonds
- Super Delish Low FODMAP Green Beans & Bacon Side
- Creamy Low-FODMAP Green Bean Casserole; Gluten-free, Vegetarian
- Asian Green Beans
In summary, YES, green beans are low FODMAP! As long as you keep it to a portion of(75g). Many other beans, such as butter and mung beans, are also low FODMAP in the appropriate portion sizes.
Alongside this, green beans contain many benefits, including high amounts of vitamin A and fibre.
When cooking green beans, consider seasoning and the cooking style, such as cooking with garlic oil or steaming them to avoid high FODMAP contents.
Finally, there are many other vegetables that you can include in a low FODMAP diet, including aubergines, cabbage and zucchinis – just be careful to watch your portion sizes.
By Maiya Bahra, Pediatric Dietitian, reviewed by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert
Serena is UK HCPC Registered Dietitian. She graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
Serena has previously worked as an Acute Dietitian supporting inpatients with both oral nutrition support and enteral tube feeding. She is now currently working as a Specialist Weight Management Dietitian. Alongside this, Serena has worked for The Food Treatment Clinic since 2022 and has created our low FODMAP, histamine intolerance and SIBO ebooks.
Serena has a keen interest in IBS and gut health, most specifically the low FODMAP diet. She is dedicated to helping those with gut conditions to improve their overall quality of life.
Last updated on September 13th, 2023 at 09:09 am