Are Beans Low FODMAP?

Rich in protein, fiber, and essential nutrients, beans are a staple in many diets. They’re the seeds of certain plants in the family Fabaceae and can be prepared in an array of tasty ways. But are they low in FODMAPs? It depends. 

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols or FODMAPs are certain carbohydrates that contribute to symptoms of irritable bowel syndrome (IBS). Individual sensitivity varies but many beans are high in FODMAPs and should be enjoyed in moderation by people who struggle with IBS. 

In this guide, we’ll identify the types of beans that are high in FODMAPs and offer low-FODMAP alternatives along with tasty recipes. 

Many Beans Are High in FODMAPs

When discussing the FODMAP content of beans, it’s important to differentiate between the different types. Green beans, for example, are classified as vegetables and are low in FODMAPs. Dry beans like kidney beans, pinto beans, and black beans, however, are considered legumes and are high in FODMAPs. 

Beans and legumes are rich in dietary fiber which helps support gut health, but the FODMAP content can be troublesome for individuals with IBS. Specifically, beans and legumes tend to be high in galacto-oligosaccharides and fructans. 

Servings up to 75 grams of fresh green beans are considered low in FODMAPs. Low-FODMAP servings for many dried beans are much smaller (between 15g and 40g, depending on the specific bean). You can find detailed serving sizes for a wide variety of beans in the Monash app. 

Tips for Including Beans in a Low-FODMAP Diet

To enjoy the nutritional benefits of beans while managing FODMAP intake, consider the following tips:

1. Drain and Rinse Canned Beans: Canned beans can contain high levels of FODMAPs due to their packing liquid. Draining and thoroughly rinsing canned beans can help reduce their FODMAP content.
2. Soak Dried Beans: Soaking dried beans overnight, followed by draining and rinsing, can significantly reduce their FODMAP content.
3. Boil and Drain Beans: Boiling beans and then draining and rinsing them helps leach out FODMAPs into the water, making them more digestible.
4. Portion Control: Adhering to recommended serving sizes is crucial. Check the Monash University FODMAP Diet app for precise low-FODMAP serving sizes for various beans and legumes.

Practical Tips and Considerations

1. Start Small: If reintroducing beans into your diet, start with very small portions (e.g., a tablespoon at a time) and gradually increase as tolerated.
2. Monitor Symptoms: Pay attention to how your body reacts to different types and amounts of beans. Everyone’s tolerance to FODMAPs is unique.
3. Combine with Other Low-FODMAP Foods: Pair beans with other low-FODMAP foods to balance your meals and minimize digestive discomfort.
4. Consult Resources: Utilize resources like the Monash University FODMAP Diet app to stay informed about the FODMAP content in various foods and manage your diet effectively.

By following these guidelines and monitoring your body's responses, you can incorporate beans into your diet without exacerbating IBS symptoms. Enjoying beans in moderation and using proper preparation techniques can help you benefit from their nutritional value while maintaining digestive comfort.

2 Low-FODMAP Recipes Featuring Beans

If you’re considering reintroducing beans into your diet, start with very small portions of low-FODMAP beans—just a tablespoon at a time. If you’re able to tolerate larger portions, give the following recipes a try. 

1. Vegan Refried Bean Dip 

Servings: 2-4

Ingredients: 

• ¼ (14-ounce) can chickpeas
• 2 tablespoons garlic-infused oil
• 1 tablespoon butter
• 1 teaspoon chili powder (check for added high FODMAP ingredients like onion or garlic)
• ½ teaspoon ground cumin
• ½ teaspoon salt
• 1 tablespoon fresh lime juice
• Schär Crispbread

Instructions:

1. Drain the chickpeas and rinse thoroughly in cold water. 
2. Heat the oil and butter in a small saucepan over medium heat. 
3. Stir in the chickpeas, chili powder, cumin, and salt. 
4. Cook for 5 minutes or so, stirring frequently, until the chickpeas are heated through.
5. Remove from heat and mash the chickpeas to the desired consistency.
6. Stir in the lime juice and add water a tablespoon at a time until you reach the desired level of smoothness. 
7. Adjust seasonings to taste and serve with Schär Crispbread for dipping.

2. Spinach and Bean Curry 

Servings: 4

Ingredients: 

• 1 tablespoon garlic-infused olive oil
• 1 tablespoon fresh grated ginger
• 6 green onions (green parts only), thinly sliced
• 1 cup sliced oyster mushrooms
• ½ cup fresh green beans, cut into bite-sized pieces (no more than 75 grams)
• 1 ½ cups baby spinach
• 1 ½ cups canned diced tomatoes 
• ½ cup coconut milk
• ¾ cup water
• Juice from 1 lime
• 2 tablespoons tamari
• 1 ½ tablespoons curry powder (check for added high FODMAP ingredients like onion or garlic)
• 1 teaspoon ground cumin
• Red chili flakes (optional)
• Salt and pepper, to taste
• Schär Multigrain Ciabatta, toasted

Instructions:

1. Heat the oil in a large pan over high heat.
2. Add the ginger and green onion then cook for 1-2 minutes, stirring often.
3. Stir in the oyster mushrooms and green beans and cook another 3-4 minutes. 
4. Add the remaining ingredients and stir well to combine.
5. Bring to a boil then remove from heat and adjust seasoning to taste.
6. Serve with toasted Schär Multigrain Ciabatta. 

New to the low-FODMAP diet? 

Learn more about IBS and FODMAPs on the Schär blog and check out the Schär shop for a selection of gluten-free and low-FODMAP foods.