Are Green Beans Low FODMAP?
Are green beans low FODMAP? If you are following a low FODMAP diet, this may be a question you have had. Green beans are a popular vegetable known for their vibrant green color and crunchy texture. But when it comes to FODMAPs, things may get complicated. So let’s discover if green beans are low in FODMAPs and how to enjoy these nutritious vegetables if you have digestive issues.
What are FODMAPs?
Before we learn about green beans and FODMAPs, what are FODMAPs? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates can cause digestive issues such as bloating, gas, abdominal pain, constipation, or diarrhea. FODMAPs can be poorly absorbed in the small intestine, so when they reach the large intestine, they become fermented by gut bacteria, causing these uncomfortable digestive symptoms.
Some examples of foods high in FODMAPs include wheat, onions, garlic, legumes, and dairy products. Understanding FODMAPs and their effects can help determine which foods cause these triggers for people with gastrointestinal disorders such as Irritable Bowel Syndrome (IBS).
What are Green Beans?
Green beans are young, unripe fruit of the common bean (Phaseolus vulgaris). They are known by common names such as French beans (haricot vert in French), string beans, and snap beans. There are also yellow-podded beans which are known as wax beans. Green beans are harvested before the bean has had a chance to mature.
Nutritionally, green beans are a good source of folic acid, vitamins A, C, and K, and fiber. They are also low in calories, with 28 calories in a 1-cup serving.
Are Green Beans Low FODMAP?
According to the Monash University app, green beans are low in FODMAPs. Therefore, one recommended serving portion is 15 beans (75 grams), which gets the “green light,” meaning that it is low in FODMAPs and is well tolerated by most people.
However, a medium serving of 25 beans (120 grams) is moderately high in the FODMAP sorbitol. And a large serving of 35 beans (180 grams) has a “yellow light” for mannitol and a “red light” for sorbitol. Therefore, being careful with your portion of green beans is recommended to prevent digestive symptoms.
Benefits of Green Beans on a Low FODMAP Diet
As mentioned, green beans are a good source of fiber and vitamins, so eating these healthy vegetables within a safe portion is recommended on a low FODMAP diet. Another benefit is that beans are versatile and can be cooked in various ways.
How to Store Green Beans
Green beans can be stored in the refrigerator by storing them fresh and unwashed in a reusable container or plastic bag in the vegetable crisper for up to 7 days.
You can also freeze green beans:
- First, rinse them in cool water, trimming the ends to your preferred length.
- Then put the beans into boiling water, covering the pot and cooking them for 3 minutes.
- Then remove the beans from the boiling water and place them into a bowl of ice water to stop them from cooking.
- Keep them in the ice water bath for 3 minutes, then drain.
- Put the green beans into a freezer storage bag, releasing as much air as possible to prevent freezer burn.
Green beans can also be canned. Here is a guide to canning green beans.
How to Prepare Green Beans
Green beans can be prepared in various ways, making them delicious and versatile. You can prepare them by:
- Steaming
- Sautéeing
- Boiling
- Roasting
How to Cook Green Beans on a Low FODMAP Diet
Avoiding high FODMAP foods such as onions, garlic, or creamy ingredients like cream soups is important when cooking green beans on a low FODMAP diet. For example, classic green bean casserole recipes use high FODMAP ingredients milk, cream of mushroom soup, and fried onions. Avoid recipes with “creamy” in the description, as this may include milk, cheese, flour, or heavy cream.
Roasting or sautéeing green beans with olive or avocado oil is a delicious way to cook green beans on a low FODMAP diet. Also, steaming green beans requires no additional ingredients besides water and helps preserve nutrients.
Conclusion
Green beans are safe to consume on a low FODMAP diet within Monash-tested serving sizes. When cooking green beans, avoid adding high FODMAP ingredients such as onions, garlic, and dairy products to prevent digestive symptoms such as gas and bloating. Using these tips will help you enjoy green beans in various cooking methods.
