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Low FODMAP beans

As a predominantly vegetarian low FODMAPper, it can be difficult to get enough protein in. What can be even more difficult is ascertaining which beans or legumes (protein sources) are suitable on the low FODMAP diet. Today I wanted to get into all things low FODMAP beans and recipes to use them in.

Before we begin, a note: I am not a doctor and this not medical advice. My intention with these round ups is to provide you with Monash’s thresholds on a day to day basis to aid you in your FODMAP journey. I also develop recipes around these thresholds. These recipes do not replace professional medical advice, and any elimination diet should be discussed with your doctor.

An aerial sunlit view of a speckled ceramic bowl filled with FODMAP friendly vegetable tagine and quinoa topped with coriander. The bowl sits on a white stone benchtop surrounded by glasses of water and another bowl of tagine.

More low FODMAP resources

Low FODMAP beans

These thresholds are current Monash thresholds as of January 2024. I will periodically update the thresholds to ensure they remain up to date with Monash testing.

Are adzuki beans low FODMAP?

Dried, boiled and drained adzuki beans have a low FODMAP threshold of 19g or 1 tablespoon per meal, which is a very small serve. In larger serving sizes of 50g+, they contain moderate amounts of GOS.

Are black beans low FODMAP?

Canned and drained black beans are low FODMAP in 40g serves. In 52g serves, they contain moderate amounts of GOS. In 210g serves, they contain high amounts of GOS and fructans.

Dried, boiled and drained black beans, interestingly, have a similar FODMAP content in smaller serves. They are low FODMAP in 40g serves and moderate for GOS at 45g serves. They are high FODMAP in 105g serves, containing high amounts of both GOS and fructans.

Are black eyed peas low FODMAP?

Dried, boiled and drained black eyed peas have a low FODMAP threshold of 21g. In larger serves, they contain moderate amounts of GOS, and in servings in excess of 170g, high amounts of both GOS and fructans.

Are borlotti beans low FODMAP?

Borlotti beans have no low FODMAP threshold on the Monash app. I have not been able to find a low FODMAP threshold anywhere online. This would indicate to me that borlotti beans are high FODMAP, irrespective of serving size.

Are broad beans low FODMAP?

Monash does not have a low FODMAP threshold for broad beans. This suggests to me that they are high FODMAP irrespective of the serving size. The FODMAP they contain is fructose.

Are butter beans low FODMAP?

Canned and drained butter beans have a low FODMAP threshold of 35g or 1/4 cup per meal. In 60g serves, they contain moderate amounts of GOS. In 85g serves, they contain high amounts of GOS.

Are cannellini beans low FODMAP?

Cannellini beans are low FODMAP in 76g serves. In 89g serves, they contain moderate amounts of fructans. In 100g serves, they are high in fructans.

Are dried chickpeas/garbanzo beans low FODMAP?

Dried, boiled and drained chickpeas are low FODMAP in 29g serves. In 33g serves, they contain moderate amounts of GOS. In 108g serves, they contain high amounts of GOS and fructans.

Are canned chickpeas/garbanzo beans low FODMAP?

Canned and drained chickpeas are low FODMAP in 42g serves. In 84g serves, they contain moderate amounts of GOS. This wide difference in serving sizes suggests there is a little bit of wiggle room in what constitutes a low FODMAP serve.

Are sprouted chickpeas low FODMAP?

Monash does not list any low FODMAP threshold for sprouted chickpeas. This suggests to me that they are high FODMAP irrespective of the serving size.

Are kidney beans low FODMAP?

Canned and drained kidney beans are low FODMAP in 86g serves, which is one of the higher thresholds for a legume. In 90g serves, they contain moderate amounts of fructans.

Are lima beans low FODMAP?

Dried, boiled and drained lima beans are low FODMAP in 39g serves. In 54g serves, they become moderate for GOS and fructans. In 79g serves, they are high in GOS and fructans.

Are Le Puy lentils low FODMAP?

Hulled, dried, boiled and drained red lentils are low FODMAP in 30g serves. They become moderate in fructans and high in GOS in 90g serves.

Are green lentils low FODMAP?

Hulled, dried, boiled and drained green lentils are low FODMAP in 29g serves. In 34g serves, they contain moderate amounts of GOS. In 46g serves, they contain high amounts of GOS.

Are red lentils low FODMAP?

Canned and drained red lentils are low FODMAP in 46g serves per person. In 65g serves, they contain moderate amounts of GOS. In 7g serves, they contain moderate amounts of fructans and high amounts of GOS.

Hulled, dried, boiled and drained red lentils are low FODMAP in 23g serves. In 46g serves, they contain moderate amounts of GOS.

Are mung beans low FODMAP?

Whole dried boiled and drained mung beans are low FODMAP in 53g per serve. In 106g serves, they contain high amounts of both GOS and fructans.

Split dried boiled and drained mung beans are low FODMAP in 49g serves. In 58g serves, they contain moderate amounts of GOS and fructans. In 73g serves, they contain moderate amounts of GOS and high amounts of fructans.

Are sprouted mung beans low FODMAP?

Sprouted mung beans are low FODMAP in 95g per serve. Monash does not specify an upper limit, indicating that they are low FODMAP.

Are pinto beans low FODMAP?

Canned and drained pinto beans are low FODMAP in 55g serves. In 64g serves, they contain moderate amounts of GOS. In 210g serves, they contain high amounts of GOS and moderate amounts of fructans.

Dried, boiled and drained pinto beans are low FODMAP in 23g serves. In 28g serves, they contain moderate amounts of GOS. In 125g serves, they contain high amounts of GOS and fructans.

Are refried beans low FODMAP?

Canned refried beans are low FODMAP in 45g serves. In 55g serves, they contain moderate amounts of GOS. In 135g serves, they contain high amounts of GOS and fructans.

Are soy beans low FODMAP?

Dried, boiled and drained soy beans have no low FODMAP threshold on the Monash app.

Firm tofu, however, has a low FODMAP threshold of 170g per serve. Think of tofu like canned legumes – the pressing process removes a lot of the FODMAP content in the soy bean/

Are split peas low FODMAP?

Split peas do not have a low FODMAP threshold on the Monash app.

An aerial brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image

Tips for working with beans while on the low FODMAP diet

  • Canned beans are generally lower FODMAP than dried ones. This is because the FODMAP content leeches out into the canning liquid, which is drained off before use.
  • This is why it is important to rinse canned beans well when on the low FODMAP diet.
  • In Australia, cans of beans generally indicate their total weight and drained weight on the can. A 400g can of legumes is generally around 240g once drained.
  • I develop recipes with legumes in one of two ways. The first is to ensure the recipe contains a low FODMAP serve of beans per serve of the recipe. For example, a recipe with 240g of canned and drained chickpeas (provided there are no other moderate/high FODMAP ingredients) would serve 6. This equates to 40g of chickpeas per serve, and the threshold is 42g.
  • The second method is for things like salads. Simply add the legumes and allow individual diners to assess how many legumes they want to eat. This allows family members with no FODMAP constraints to east more legumes and vice versa.

Low FODMAP recipes that use legumes

Low FODMAP minestrone

I was never a huge minestrone fan until I tried a broth based minestrone. I think I came to associate tomato stewy type dishes as being dishes that caused me symptoms, so I stopped liking them. This minestrone, however, is something I crave all the time. It’s light and fresh yet comforting and filling. It uses canned beans of choice for a hit of vegan protein.

Low FODMAP minestrone
Hearty and delicious.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

Vegan low FODMAP chilli

This chilli is an absolute all rounder that everyone will love. It use beans, tofu or beans and tofu for a low FODMAP vegan take on the classic.

FODMAP friendly vegetarian chilli
An undetectably low FODMAP crowd pleaser.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged

Low FODMAP tagine

This tagine is vegan and low FODMAP, but you’d barely know it. It’s bursting with flavour and contains canned chickpeas for bite and protein. I serve mine with cooked quinoa as a replacement for cous cous (bonus: the quinoa is another good protein source).

FODMAP friendly vegetable tagine
Full of flavour without the FODMAPs.
Check out this recipe
A close up of a dark ceramic bowl filled with FODMAP friendly vegetable tagine. The bowl sits atop a dark grey backdrop
A brightly sunlit view of a speckled ceramic bowl of FODMAP friendly vegetable tagine served with quinoa and topped with coriander. The bowl sits on a white stone benchtop and is surrounded by glasses of water that create a shadow over the image

High protein low FODMAP pasta sauce

Sometimes I want to eat healthily without knowing it. This low FODMAP, high protein pasta sauce is for those occasions. It uses canned beans and lactose free cottage cheese along with blanched kale and basil for a classic pesto tasting pasta with lots more nutrition.

Green protein pasta sauce
Filling and delicious.
Check out this recipe
A close up aerial view of a white speckled ceramic plate topped with spaghetti in green protein pasta sauce. The spaghetti is then topped with freshly grated parmesan, black pepper and garlic infused oil.
A side on sunlit view of a white ceramic plate topped with spaghetti in a green protein pasta sauce. The spaghetti is topped with grated parmesan, freshly cracked pepper and garlic infused oil. It sits atop a white stone benchtop and a glass of water sits to the right of the plate.

Low FODMAP quinoa bake

This is one of the easiest recipes I have developed in a while, and it’s endlessly customisable. Use whichever variety of (low FODMAP) canned beans you have on hand and flavour it any way you wish. You can also use torn firm tofu.

Low FODMAP quinoa bake
Easy, high protein and delicious.
Check out this recipe
An aerial close up of a low FODMAP quinoa and vegetable bake on a white marble table
An aerial close up of a low FODMAP quinoa and vegetable bake on a white marble table

Gluten free veggie and chickpea sausage rolls

Speaking from experience: there is NOTHING better than finding a tub of frozen veggie sausage rolls in your freeze. These easy veggie rolls use canned chickpeas and homemade gluten free pastry. I have a roundup of all the gluten free pastry recipes on my website, and there’s a classic gluten free puff pastry recipe in my cookbook, Intolerance Friendly Kitchen.

Veggie, chickpea and feta sausage rolls
The best thing to have in your freezer.
Check out this recipe
A side on close up macro image of a gluten free vegetable, feta and chickpea sausage roll. The roll sits atop a white marble table against a white wall. The side on angle reveals the vegetable and melty cheese filling inside, as well as the flaky, golden pastry encompassing it. The roll is topped with toasted sesame seeds that are visible from the angle
A side on close up view of a gluten free chickpea, vegetable and feta sausage roll. The roll sits atop a white marble table against a white backdrop. The side on view exposes the cooked mixed vegetable innards with chunks of feta peeking through. On top, the pastry is flaky and layered, dotted with some toasted sesame seeds which are visible

Low FODMAP ‘kind of’ daal

This daal is a very veg heavy, stewy sort of take on daal. The vegetables bulk out the (canned) lentil content, which means you can safely eat a whole bowl. It makes loads and leaves you with an excellent stash of leftovers.

FODMAP friendly Daal (or not quite daal)
A low FODMAP take on the classic.
Check out this recipe
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop
An aerial view of a white speckled ceramic bowl of FODMAP friendly daal. The daal is topped with a chilli oil tadka, fried curry leaves, coriander and some yoghurt. The bowl sits in the centre of a white marble table and two sunlit water glasses sit to the edge of the image

Gluten free vegan sausages

Tofu is just pressed soy beans, so I had to include these vegan sausages made from tofu. I am forever obsessed with these – they’re meaty and delicious but without any weird or hard to find ingredients.

Vegan, gluten free sausages
Tofu at it's finest.
Check out this recipe
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.

Low FODMAP tofu recipes

Okay, so this isn’t a recipe so much as a recipe roundup of low FODMAP tofu dishes. It does, however, give you a whole list of tofu recipes to try, to prove tofu is such an underrated low FODMAP form of legume.

An aerial image of three dark blue plates of vegan tofu spaghetti bolognese on a mottled dark blue steel backdrop.

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