• Shop
    • Cookbook
    • Wellness Club
    • Recipe Club
    • About
    • Alana's Story
    • Nutrition
    • Dietitian Reviewed
    • Our Team
    • Publications
    • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
    Login Join
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

How to bring low FODMAP beans back into your diet

Last updated on Apr 8th, 2021 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Low FODMAP Beans & High FODMAP Beans In Glass Jars

Most of us know the saying ‘beans means farts’ so if you are used to trumpeting after having a plate full of beans then we are not surprised. If you suffer from a sensitive gut then beans can often lead to more unpleasant symptoms like bloating, abdominal pain and altered bowel movements. We completely understand if you’ve ditched beans to reduce your gut symptoms, but just remember that beans provide fibre and nourishment for your healthy gut bacteria. In this article, we’re going to help you get some low FODMAP beans back into your diet to support your gut health.

Table of Contents:

  • What’s in beans that makes us windy and triggers gut symptoms?
  • Are there any low FODMAP beans and legumes?
  • Do you need to rinse low FODMAP beans before you use them?
  • How do you bring low FODMAP options back into your diet?
  • Low FODMAP recipes with beans and legumes
  • What about bringing high FODMAP beans back?

What’s in beans that makes us windy and triggers gut symptoms?

Beans and legumes are a healthy source of fibre that can keep our gut microbiome happy. However, beans and legumes are normally high FODMAP and commonly contain oligosaccharides in the form of GOS or fructans. Often these two types of FODMAPs are found together in larger serves of beans like adzuki beans, moth beans, black beans, four bean can mix, haricot beans, lima beans, navy beans, or soy beans.

Oligosaccharides can make everyone windy. This is because humans lack the enzyme to break down this FODMAP group. Unfortunately for those with sensitive guts, when beans are fermented by our gut bacteria the FODMAPs in them can sometimes trigger a wave of other gut-based symptoms.

The first phase of the low FODMAP diet focuses on reducing these gut-based symptoms by removing high FODMAP foods like beans and legumes that our gut bacteria feed on. So where is the balance? How do we keep our gut microbiome happy while reducing our gut symptoms? The trick is to keep small serves of some beans and legumes in your diet.

Are there any low FODMAP beans or legumes?

Yes, there are! You don’t need to be entirely bean free while on the first phase of the low FODMAP diet. Some types of beans and legumes have small low FODMAP serving sizes that are generally well tolerated. Low FODMAP bean options include:

1/4 cup canned chickpeas

1/2 cup canned lentils

1/4 cup boiled lentils (green or red)

1/4 cup canned butter beans

1/4 cup boiled lima beans

2 tbsp black beans

Portion size is important here – stick to the green rated serving sizes mentioned above during the first phase of the diet. Larger serving sizes of these beans/legumes can contain moderate or high amounts of FODMAPs. Make sure you check out the Monash University FODMAP Diet App for more information.

Do you need to rinse low FODMAP beans before you eat them?

Great question. Fun science fact for you –  FODMAPs are water soluble. When beans are canned in brine or water some of the FODMAPs escape out of the beans and into the liquid. This means you need to discard the liquid and rinse the beans before using them to lower the FODMAP content of the meal.

How do you bring low FODMAP beans back into your diet?

If you’ve been bean free for a while now, then you need to start with a small serving. Try mixing 1 to 2 tablespoons of the low FODMAP options listed above into your favourite soup, stew, casserole, salad or roast vegetables.

Be realistic about your symptoms. When you add a low FODMAP serving of beans back into your diet, you are increasing the fibre and food you are giving your healthy gut bacteria. As these bacteria break down the food, they might get a little bit excited so expect a small increase in bloating and gas. Both of these are healthy signs that you are nourishing your gut bacteria and your digestive system is working properly. What we don’t want are gut symptoms that cause you pain or embarrassment, so if your symptoms interfere with your daily routine then reduce your serving size.

If you are comfortably tolerating 1 to 2 tablespoons then continuing increasing your serving size until you reach the above recommendations.

Low FODMAP Recipes with Beans/Legumes

Ideally, we want you to have a low FODMAP serving size of beans/legumes several times per week. These tasty recipes can help you bring low FODMAP beans back into your diet:

  • Low FODMAP Zingy Lime & Basil Roast Veggie Salad (with butter beans)
  • Low FODMAP Orange & Miso Roast Veggie & Lentil Salad
  • Low FODMAP Vegan Shepherd’s Pie
  • Low FODMAP Hummus
  • Low FODMAP Curried Carrot & Chickpea Frittatas
  • Low FODMAP Minestrone Soup

What about bringing high FODMAP beans back?

Once you know that the low FODMAP diet has helped you reduce your symptoms, you can jump in to your FODMAP reintroductions. High FODMAP beans usually contain GOS, fructans or a mixture of both. This means you will need to do a couple of dedicated food challenges to see how you tolerate these different FODMAP groups and determine if you can bring these foods back into your diet while keeping symptoms settled.

Final Thoughts

The low FODMAP diet doesn’t need to be bean and legume free. Instead, focus on bringing small serves of low FODMAP beans and legumes into your diet a few times a week. Not only will this boost your fibre intake but it will also help you support your gut health.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

< PREVIOUS POST

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Hot Cross Bun Muffins

Low FODMAP Hot Cross Bun Muffins

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • How to bring low FODMAP beans back into your diet
  • How to Choose a Low FODMAP Tea
  • Are the low FODMAP serving sizes for foods per meal or per day?
  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020

Join Us On Instagram

alittlebityummy

772 13,945

Alana Scott

alittlebityummy

View

Mar 30

Open
What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
.
.
.
#hotcrossbuns #muffins #easter #glutenfree #lowfodmap #glutenfreerecipes #lowfodmaprecipes #fodmap #fodmapfriendly #coeliac #glutenfreelife #dairyfree #ibsdiet #inmykitchen #foodphotography

alittlebityummy

View

Mar 6

Open
Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

alittlebityummy

View

Mar 1

Open
It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

alittlebityummy

View

Feb 26

Open
End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

alittlebityummy

View

Feb 22

Open
I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

alittlebityummy

View

Feb 13

Open
It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Mashed Potato & Homemade Gravy-2

Low FODMAP Creamy Mashed Potato with Gravy

Side Dishes, Vegetarian Options
Low FODMAP Blueberry French Toast Bake

Low FODMAP Blueberry French Toast Bake

Breakfast, Christmas, Vegetarian Options
Low FODMAP Lunchbox 2

Low FODMAP Lunchbox #2

Lunch
Low FODMAP Coconut Creamed Rice

Low FODMAP Coconut Creamed Rice with Stewed Fruit

Breakfast, Vegetarian Options

Comments

  1. Fabiola Vettese says

    April 8, 2021 at 7:16 pm

    Love this article!!! I’m always on the fence on whether or not I can have beans. Thanks for clarifying this for me. 🙂

    Reply
    • Alana ScottAlana Scott says

      April 8, 2021 at 10:41 pm

      Hi Fabiola,

      You are welcome. Lots of people find they can tolerate small serves of certain beans so it’s a good idea to try a small serve of one of the beans we mention above.

      Reply
      • Paramjit Grewal says

        April 14, 2021 at 12:44 am

        Thanks Alana. I have also noticed that my body tolerates black gram (a n Indian Chickpea relative) than the white variety.

        Reply
        • Alana ScottAlana Scott says

          April 14, 2021 at 1:22 am

          Hi Paramjit,

          It’s awesome to hear that you’ve found a legume that you tolerate well. Use that knowledge and bring any legumes you can enjoy with minimal symptoms back into your diet.

          Reply
  2. Kevin Owen says

    April 12, 2021 at 6:54 am

    I’ve heard that cooking beans for longer reduces FODMAP. Is this true?
    Surely if you throw juice away you are also throwing away nutrition. Why not add the juice to a separate meal, like soup for super slow FODMAP uptake. That makes more sense.

    Reply
    • Alana ScottAlana Scott says

      April 13, 2021 at 11:51 pm

      Hi Kevin,

      Thanks for commenting. We do know that boiling high FODMAP beans and then straining the beans can reduce some of their FODMAP content: https://www.monashfodmap.com/blog/cooking-legumes/

      However, just be aware some of the FODMAPs will transfer to that liquid and we won’t know where on the FODMAP scale that liquid will fall. So we’d recommend not using the liquid/juice until after you’ve tested your tolerance to GOS and fructans.

      Reply
  3. Allana Shore says

    April 13, 2021 at 1:49 pm

    I understand that if I cook beans in a pressure cooker or an instapot this will in fact eliminate the issue of gas etc. Have you tried this solution? I welcome your feedback on this option!

    Reply
    • Alana ScottAlana Scott says

      April 13, 2021 at 11:47 pm

      Hi Allana,

      Thanks for commenting. Where did you hear that information from? We don’t have any information in our records that shows that pressure cooking beans eliminate the FODMAP content. We do know that boiling high FODMAP beans and then straining the beans can reduce some of their FODMAP content: https://www.monashfodmap.com/blog/cooking-legumes/

      Reply
  4. Steven Kendrick says

    April 13, 2021 at 6:12 pm

    Great article. In the UK we have a brand “Heinz” baked beans. I believe they are Haricot beans. Where do these stand in the high/low FODMAP scale?

    Reply
    • Alana ScottAlana Scott says

      April 13, 2021 at 11:38 pm

      Hi Steven,

      Okay so haricot beans are also called ‘navy’ beans and these are high FODMAP for GOS in small serves and in larger serves they contain both GOS and fructans. This means we recommend avoiding baked beans until after the reintroduction phase. We hope that helps.

      Reply
  5. Myri says

    April 14, 2021 at 11:29 am

    Do we know much about legume flours like chickpea, yellow split pea etc? I am trying to find gluten free treats for my daughter but almost all of them at Woolworths contain chickpea flour or lentil flour

    Reply
    • Alana ScottAlana Scott says

      April 14, 2021 at 10:53 pm

      Hi Myri,

      Thanks for commenting. We don’t know much about these legume based flours. We do assume that large serves of these flours are most likely high FODMAP. However, if the chickpea or lentil flour isn’t one of the first 3 ingredients in the gluten free treat and your daughter’s symptoms are settled then you could try testing her tolerance to the product and just see how see goes: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
Free Recipes Low FODMAP Clubs
This site uses cookies: Find out more.