The Ultimate Guide to Low FODMAP Beans
If you are on a low FODMAP diet or about to start, you may know that eating beans may be a tricky situation. As a dietitian specializing in gut health, I have also dealt with my own digestive issues. And if you love beans like I do, trying to eat them may cause you some digestive discomfort. So let’s discover together more about low FODMAP beans and how to incorporate them into your diet.
As we unravel the nutritional benefits of beans, I aim to equip you with ways to enjoy beans even if you have digestive conditions like irritable bowel syndrome (IBS).
What are FODMAPs and the Low FODMAP Diet?
The low FODMAP diet is a nutritional therapy that helps to manage symptoms of digestive conditions such as IBS. FODMAPs, which are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are a group of carbohydrates that can trigger digestive issues in some people. And beans are one of those carbohydrates that can contain FODMAPs.
The Low FODMAP diet involves restricting high FODMAP foods for a certain period and gradually reintroducing them to identify which foods trigger symptoms. This diet has been show to alleviate symptoms such as bloating, gas, abdominal pain, and bowel irregularity in many people with IBS. According to an article published in the Journal of Clinical and Experimental Gastroenterology in 2016, researchers found the Low FODMAP diet to reduce symptoms in up to 86% of people with IBS!
Beans and Low FODMAP Diet
Beans are a staple in many cuisines and are a great source of protein, fiber, vitamins, and minerals. However, many beans are also high in FODMAPs and may cause digestive discomfort. But for most beans, eating a smaller portion may help alleviate these symptoms and allow you to enjoy beans.
Are black beans low FODMAP?
Black beans are a delicious and popular choice in many recipes. Black beans are an excellent source of fiber, protein, magnesium, iron, and folate, making them a nutritious addition to your meals.
If you are on a low FODMAP diet, limit canned or dried black beans to 2 tablespoons per meal. Monash University tested this amount and found it to be low in FODMAPs. Amounts of 2 ½ tablespoons or more may cause digestive symptoms.
Are pinto beans low FODMAP?
Another delicious bean option is pinto beans. These are commonly eaten in Mexican and Southwestern dishes. Pinto beans are also high in fiber and protein but are, unfortunately, high in FODMAPs. To safely consume pinto beans on a low FODMAP diet, limit these to 2 tablespoons per meal or 55 grams if they are canned or 1½ tablespoons (23 grams) if they are boiled dried pinto beans.
Are refried beans low FODMAP?
Refried beans can be made from pinto or black beans, a common ingredient in Mexican dishes. Unfortunately, traditional refried beans are not low FODMAP due to the cooking process, which often includes onion and garlic. Onion and garlic are high FODMAP foods that are common trigger foods for many people.
According to the Monash University app, canned refried pinto beans are low FODMAP in ⅙ cup per meal or 45 grams. Canned refried black beans are low FODMAP in up to 2 tablespoons per meal. But even this amount can trigger symptoms if they are made with onion or garlic, so make sure to check the ingredients.
Beans and Low FODMAP Portions
As with many foods, portion control is essential when following a low FODMAP diet. So even though beans are generally considered high in FODMAPs, many beans can be tolerated in the right portion. Also, canned beans typically have a lower FODMAP content because the water-soluble FODMAPs have leached into the canning liquid. So choose canned over dried in most cases.
Here is a table to use as a quick reference when incorporating beans into a Low FODMAP diet.
| Type of Bean | Low FODMAP Portion per meal |
| Garbanzo beans or Chickpeas, canned and drained | ¼ cup or 42 grams |
| Lima beans dried, boiled, and drained | ¼ cup or 39 grams |
| Kidney beans, canned and drained | 3.03 ounces or 86 grams |
| Cannellini beans, canned and drained | ⅓ cup or 76 grams |
Incorporating Beans into a Low FODMAP Diet
Now that you know which beans you can safely consume for IBS, here are some ways to incorporate them into your meals.
- Add a low FODMAP portion of beans to your favorite salads for extra protein and fiber.
- Make a low FODMAP chili with kidney beans and ground meat such as beef, chicken, or turkey.
- Use mashed cannellini beans as a base for soups or a flavorful dip.
- Roast chickpeas using FODMAP-friendly spices for a crunchy, high-protein snack!
Cooking Tips
To ensure your beans are well-prepared and easy to digest, here are some cooking tips:
- If using dried beans, soak them the night before cooking, drain the water, and refill with fresh water to reduce the FODMAP content.
- Rinse canned beans thoroughly to remove excess FODMAPs.
- Cook beans until they are soft and tender to break down any FODMAPs further.
- Use FODMAP-friendly spices, herbs, and seasonings to enhance the flavor of the beans without adding potentially high FODMAP ingredients.
Conclusion
Beans can be nutritious and delicious while on a low FODMAP diet. Many beans are high in FODMAPs but may be tolerated in small portions. Experiment with different recipes and cooking methods to enjoy the nutritional benefits of beans without triggering digestive symptoms. Remember to listen to your body and consult with a healthcare professional or registered dietitian who specializes in IBS.
