Low FODMAP beans – is there such thing?

You can enjoy Low FODMAP beans without causing any IBS symptoms.

This article will discuss how beans can cause gut symptoms and how to avoid this on the low FODMAP diet. We will also give you some bean-licious recipes to get you started!

Why do beans cause gut symptoms in IBS? 

You may experience uncomfortable gut symptoms after eating beans due to their FODMAP content.

The main types are galacto-oligosaccharides (GOS) and fructans (1). 

The small intestine poorly absorbs FODMAPS. When FODMAPs then get to your large bowel, they are fermented by your gut bacteria. 

In most people, this will result in, a bit of wind and bloating. However, in IBS this may leave you with extreme bloating and abdominal pain (2). You can read more about bloating and abdominal pain here.

What beans can you eat on the low FODMAP diet?

You can actually still enjoy beans on the low FODMAP diet. The key is to keep within the recommended serving sizes to prevent gut symptoms.

According to Monash, the following beans can be included:

• Canned adzuki beans
• Boiled mung beans
• Canned butter beans or lima beans 
• Sprouted mung beans
• Sprouted red kidney beans
• Canned garbanzo beans

For portion sizes that are low in FODMAPs, check out the Monash app. If portion sizes exceed this, this could trigger your IBS symptoms.

Does the preparation of beans affect the FODMAP content?

Yes, the amount of FODMAPs in beans is affected by preparation and cooking methods.

FODMAPs are water-soluble. When beans are canned in water or brine, some of the FODMAPs leach out into the water. You can drain and rinse the canned beans before consumption to wash away these FODMAPS (4). This won’t completely rid them of FODMAPS, though.

If using dried beans, you can simply soak them overnight to get a similar effect.

After boiling beans in water, the water becomes higher in FODMAPs (5). This means that boiling first can help reduce their FODMAP content by releasing them into the cooking water, remember to drain and rinse!

Are green beans low FODMAP? 

According to the Monash app, green beans are low OK in servings of 75g (around 15 whole beans). In larger quantities, they become high in the FODMAP sorbitol. 

Try out Monash’s potato salad with green beans and mustard vinaigrette!

Are black beans low FODMAP? 

Canned, drained and rinsed black beans are classified as low FODMAP at 40g (about 1 cup) according to Monash University. 

Have you tried these low FODMAP sweet potato tacos with black beans before? 

5 low FODMAP recipes with beans 

Beans are nutritious and high in fibre. This means that you won’t miss out on the nutrients they provide whilst on the low FODMAP diet.

Here are some delicious low recipes for you to try out:

1. Low FODMAP chilli con Carne
2. Courgette, pepper & black bean fajitas with spiced rice
3. Turkey and black bean low FODMAP quesadillas
4. Vegan Tuscan bean soup
5. Low FODMAP vegetable pasta & bean soup

You can also try adding canned beans to your salads, stews, casseroles, keeping them within the recommended serving size. 

Summary

You do not need to completely restrict beans on the low FODMAP diet.  Fortunately, you can still enjoy them as part of your diet by following some simple steps and reducing the portion sizes. 

This provides you with a great source of fibre and nutrients whilst on the low FODMAP diet.

We hope you enjoy trying out these bean recipes!

Written by Leeona Lam, reviewed and edited by Beth Wilson Surgical Dietitian BSc Hons RD.