Beans in the Low-FODMAP Diet

The low-FODMAP diet is used to reduce symptoms of irritable bowel syndrome (IBS). FODMAPs are a group of carbohydrates that are either poorly digested or not digested at all. When these undigested carbohydrates are broken down by bacteria in the large intestine, they can cause bloating and gas. People with IBS may be especially sensitive to these effects.

Although beans are a source of FODMAPs, new research suggests that many people with IBS can still include these foods in their diet. Researchers at Monash University, which is where the FODMAP diet was developed, found that canned beans are lower in FODMAPs than beans cooked from scratch. Cooking beans and then straining them and discarding the liquid also reduces FODMAP content. Sprouting beans lowers their FODMAP content as well. By using these food preparation techniques, most people with IBS can include beans in their diet.

Source: Tuck C, Ly E, Bogatyrev A, Costetsou I, Gibson P, Barrett J, Muir J. Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet 2018