Can you eat beans on a low FODMAP diet? If you have IBS, you’ve probably wondered whether legumes are forever off the table. The good news? You can enjoy beans and legumes without triggering uncomfortable symptoms – if you know how.
In this guide, you’ll learn how to include low FODMAP beans into your meals safely, why they’re important for your health, and simple tips to make them easier to digest. Plus, you’ll find answers to common questions about beans and IBS.
Why Beans Can Trigger IBS Symptoms
Beans and other legumes are notorious for causing bloating and gas, especially in people with IBS. But why?
It comes down to FODMAPs, a group of fermentable carbohydrates that are poorly absorbed in the small intestine. Beans contain galacto-oligosaccharides (GOS) and fructans, both of which are part of the oligosaccharide family. When these fibers reach your colon, gut bacteria ferment them, producing gas that can lead to bloating, pain, and changes in bowel habits.
If you’d like to learn more about oligosaccharides, I do a deep dive into the topic in my blog post: FOS & GOS in FODMAP: Your Ultimate Guide to Oligosaccharides from an IBS Dietitian.
The good news is that not all beans are equally high in FODMAPs. And the way you prepare them makes a big difference.
The Health Benefits of Beans and Legumes
Despite their FODMAP content, beans and other legumes are incredibly nutritious and can play a role in supporting your long-term gut (and overall) health. I encourage all my clients to try and include some legumes in their diet as they are true nutritional powerhouses you don’t want to miss out on.
Here’s why they’re worth including in your diet when possible:
- Excellent source of plant-based protein that is also budget-friendly
- Rich in soluble and insoluble fiber, which supports bowel regularity, cholesterol management, blood sugar regulation, and weight management
- Contain prebiotics that nourish beneficial gut bacteria (important for digestive and overall health)
- Provide important nutrients like iron, folate, potassium, and magnesium (often lacking or low in people who don’t prioritize plant-based foods)
- Contain antioxidants and other bioactive compounds that may help lower inflammation and protect us from many chronic diseases.
It comes as no surprise that the American Diabetes Association, the American Heart Association, and the American Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health.
Low FODMAP Beans and Other Legumes
So, which beans and other legumes can you eat while following a low FODMAP diet? Here’s a list of the most commonly consumed types:
Remember: Portion Size Matters
FODMAPs are dose-dependent, which means the same food can be low FODMAP in small amounts but high FODMAP in larger servings. Stick to recommended portion sizes. Consult the Monash University’s FODMAP App to stay within safe limits and find the most up-to-date information.
How to Reduce FODMAPs in Beans: Preparation Tips
Beans are water-soluble, which means some of the FODMAP content leaches into the soaking or cooking water. This is why how you prepare beans matters. You can learn more about how food processing can affect the FODMAP content of foods in this blog post: Lower the FODMAP Content of Foods: Effect of Food Processing Techniques.
Here are a few tips to make them safer for IBS:
1. Use Canned Beans
Canned beans are lower in FODMAPs than their dried counterparts. The FODMAPs dissolve into the brine, which you can discard.
Pro tip: Always drain and rinse canned beans well before eating to remove excess FODMAPs.
2. Try Fermented Soy Products
Fermentation reduces FODMAPs naturally. Tempeh and firm tofu are great low FODMAP options for adding legumes to your diet without the bloat.
Firm tofu is not fermented, but its oligosaccharide content is greatly reduced during the pressing process, where the FODMAPs leach into the water that is then discarded.
3. Use Gut-Friendly Spices
Adding spices like asafoetida (which mimics the taste of garlic and onions but is low FODMAP), cumin, coriander, and ginger may help reduce gas formation and make legumes easier to digest.
Legumes to Avoid: High FODMAP Beans
While some beans and legumes are low FODMAP in small amounts, others are high FODMAP even in modest servings and are best avoided during the elimination phase of the diet.
Here’s a short list of high FODMAP legumes to watch out for:
- Baked beans are high in GOS and often contain added high FODMAP ingredients like garlic and onions.
- Most dried beans, such as black, borlotti, fava, garbanzo (or chickpeas), mung, pinto, red kidney, and cannellini beans
- Most dried lentils
- Split peas
- Soybeans (whole mature beans)
Reintroducing Beans After the Low FODMAP Elimination Phase
During the elimination phase of a low FODMAP diet, you may reduce or avoid many high-FODMAP foods, including most legumes. But that’s just temporary.
When you move into the reintroduction phase, it’s important to test your tolerance to beans and gradually bring them back into your diet. This process helps you:
- Identify which beans and other legumes work for you
- Learn how much you can tolerate
- Maintain dietary variety and fiber intake for long-term gut health
Start small and increase portions slowly. Working with a registered dietitian like me can help guide this process safely. So many of my clients have reintroduced foods high in GOS, like beans, and were happily surprised that they did not trigger bloating or gas. If you want to learn more about the reintroduction phase, I discuss this in detail in my blog post, How the FODMAP Diet Works: Step 2: Reintroducing FODMAPs.
Common Questions About Low FODMAP Beans
Q: Can I Eat Hummus on a Low FODMAP Diet?
Yes, in moderation. Traditional hummus is made from chickpeas, but if you use canned, well-rinsed chickpeas and control the portion size, it can fit into a low FODMAP plan. Avoid store-bought hummus, however, as it usually contains garlic.
Q: Are Refried Beans Low FODMAP?
Most refried beans are made from pinto beans, which are high in FODMAPs in standard portions.
Q: Are Green Beans and Peas Low FODMAP?
Although green beans don’t have the same nutritional profile as beans and lentils, they are technically a legume and are low FODMAP in small portions. Similarly, green peas, snow peas, and snap peas are also low FODMAP in very small amounts.
Q: What About Soy Milk?
While soy milk made from soy protein isolate is typically low FODMAP, this is not commonly available in the US. This type of soymilk is commonly found in Australia, but if you live in the US, most soy milk is made from whole soybeans, and it is high FODMAP.
Q: Do Canned Beans Need to Be Organic?
Organic is a personal preference and not required for FODMAP safety. The rinsing and draining process is what matters most for reducing FODMAP content.
How Often Should I Eat Beans for Gut Health?
If you tolerate them, including legumes 3–4 times per week, can support fiber intake and gut microbiome diversity. Start slow and listen to your body.
Easy Meal Ideas Using Low FODMAP Beans
Looking for ways to include IBS-friendly legumes in your meals? Try these ideas:
- Chickpea & quinoa bowls with cucumbers and tomatoes
- Lentil chili peppers and tomatoes
- Edamame stir-fry with bok choy, bell peppers, carrots, and rice
- Tempeh tacos with low FODMAP salsa and corn tortillas
- Firm tofu blended into smoothies for plant-based protein
- Spiced Roasted Chickpeas as a snack or to replace croutons as a topping for a salad
To Wrap It Up: Beans Don’t Have to Be Off the Table
If you have IBS, it’s understandable to be cautious about beans. But with the right choices, portions, and preparation methods, low FODMAP beans can be part of a balanced, gut-friendly diet. They’re not just allowed: they’re beneficial for your health when included properly.
If you’re unsure where to start, consider working with a registered dietitian specializing in IBS (like me!) to build a plan that works for you. Curious to learn how I can help?
Book your complimentary IBS Clarity Session. We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
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Book a free IBS Clarity Call today!
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
