Are Beans Low FODMAP? A Guide to Every Bean Type for IBS

Most beans are high FODMAP due to their GOS (galacto-oligosaccharide) content, but canned beans that have been drained and rinsed are lower, and small portions may be tolerated by many people with IBS. Beans are one of the most commonly flagged food groups on the low-FODMAP diet, and for good reason — they are among the richest dietary sources of GOS. However, with the right preparation and portion control, most people can include some beans in their diet.

Beans are a nutritional powerhouse providing plant-based protein, fiber, iron, zinc, and B vitamins. Finding ways to include even small amounts helps maintain nutritional balance, especially for vegetarians and vegans managing IBS.

Why Are Beans High in FODMAPs?

Beans contain high levels of GOS — galacto-oligosaccharides — which are short chains of galactose sugars. Humans lack the enzyme alpha-galactosidase needed to break GOS apart in the small intestine. When GOS arrives intact in the large intestine, resident bacteria ferment it rapidly, producing large volumes of hydrogen and methane gas.

This is why beans have their well-known reputation for causing gas in everyone, not just people with IBS. The difference is that people with IBS typically have visceral hypersensitivity, meaning the normal gas and distension that beans cause feels much more painful and uncomfortable than it would for someone without IBS.

The GOS content varies between bean types, but all common beans contain enough GOS to be problematic in typical serving sizes.

FODMAP Breakdown: Bean Types

Bean Type	Preparation	Serving Size	FODMAP Level	Notes
Black beans	Canned, drained & rinsed	1/4 cup (42g)	Low–Moderate	Small portion safer
Black beans	Dried, cooked	1/2 cup (90g)	High	Full GOS retained
Kidney beans	Canned, drained & rinsed	1/4 cup (42g)	Moderate	Better than dried
Kidney beans	Dried, cooked	1/2 cup (90g)	High	Common in chili
Navy (haricot) beans	Canned, drained & rinsed	1/4 cup (42g)	Moderate	Used in baked beans
Butter beans (lima)	Canned, drained & rinsed	1/4 cup (42g)	Low	Among the best tolerated
Cannellini beans	Canned, drained & rinsed	1/4 cup (42g)	Moderate	Popular in Italian cooking
Pinto beans	Canned, drained & rinsed	1/4 cup (42g)	Moderate	Used in refried beans
Borlotti (cranberry) beans	Canned, drained & rinsed	1/4 cup (42g)	Moderate	Common in Italian soups
Edamame (soybeans)	1/2 cup (60g)	Moderate	GOS, fructans	Becomes high at larger serves
Mung beans	Sprouted	1/2 cup	Low–Moderate	Sprouting reduces GOS somewhat
Adzuki beans	Canned, drained	1/4 cup	Moderate	Used in Asian desserts

Canned vs Dried Beans: Why It Matters

The single most important thing you can do to reduce the FODMAP content of beans is to use canned beans and drain and rinse them thoroughly. This principle is the same as with lentils and chickpeas:

How it works: GOS is water-soluble. During the commercial canning process, beans sit in liquid at high temperatures for extended periods. GOS leaches from the beans into the surrounding liquid. When you open the can, drain off that liquid, and rinse the beans under running water, you remove a significant portion of the dissolved GOS.

Dried beans cooked at home also release some GOS into the cooking water, but the commercial canning process is more effective at extraction. If you prefer cooking dried beans, follow these steps to minimize GOS:

1. Soak beans in plenty of water for 12 to 24 hours
2. Change the soaking water once or twice during this period
3. Drain and rinse thoroughly after soaking
4. Cook in fresh water (not the soaking water)
5. Drain and rinse the cooked beans before eating

Research suggests this extended soaking and rinsing process can reduce GOS by 20 to 40 percent.

Which Beans Are Best Tolerated?

While all beans contain GOS, some varieties and preparations tend to be better tolerated:

Better options:

• Canned butter beans (lima beans) — tested as lower FODMAP in small portions
• Canned lentils — well-studied and lower after draining
• Canned chickpeas — manageable at a quarter cup
• Mung bean sprouts — sprouting reduces some GOS

More problematic:

• Dried kidney beans — high GOS even after cooking
• Baked beans — high GOS plus high-FODMAP sauce ingredients
• Refried beans — typically made from pinto beans with garlic and onion
• Black-eyed peas — high GOS content

Practical Ways to Include Beans in a Low-FODMAP Diet

The key is using beans as an accent ingredient rather than a main component:

In salads: Scatter a tablespoon or two of canned, rinsed beans over a lettuce-based salad for added protein and texture.

In soups and stews: Add a small amount of canned beans to a vegetable soup rather than making a bean-based soup. Two or three tablespoons per bowl distributes the GOS across a manageable portion.

In tacos and burritos: Use a small scoop of canned, rinsed black beans alongside a larger portion of seasoned ground meat. This gives you the bean flavor without relying on beans as the primary protein.

In rice bowls: A couple of tablespoons of canned, rinsed beans on a rice bowl with vegetables and protein adds variety without overloading on GOS.

In pasta: Toss a small portion of canned cannellini beans into a pasta dish with garlic-infused olive oil, cherry tomatoes, spinach, and parmesan.

Bean Alternatives for Protein

If beans are too problematic for you even in small amounts, these alternatives provide similar nutritional benefits:

Protein Source	FODMAP Level	Protein per Serving	Notes
Eggs	FODMAP-free	6g per egg	Most versatile option
Firm tofu	Low	10g per 100g	Made from soy protein isolate
Chicken/turkey	FODMAP-free	25g per 100g	Lean, versatile
Fish	FODMAP-free	20g per 100g	Also provides omega-3
Peanuts	Low	7g per 30g	Good snack protein
Pumpkin seeds	Low	5g per 30g	Also high in zinc and magnesium
Tempeh	Low at small serves	15g per 100g	Fermentation reduces some GOS
Quinoa	Low	4g per cup cooked	Complete plant protein

Beans During Reintroduction

GOS is tested as a FODMAP group during the reintroduction phase. Beans or lentils are commonly used test foods. Start with a small portion (about two tablespoons) on day one and increase over subsequent days. Many people discover they have a moderate GOS tolerance — enough to enjoy small portions of beans in mixed dishes.

Use FODMAPSnap to track your bean portions and symptoms during reintroduction. This helps you identify your personal GOS threshold and determine exactly how much of each bean type you can include in your long-term diet.

FODMAP Stacking With Beans

Be especially careful about FODMAP stacking when eating beans. A Tex-Mex meal that includes black beans, salsa with onion, garlic-seasoned meat, and a wheat tortilla combines GOS (beans), fructans (onion, garlic, wheat), and potentially other FODMAPs. Each individual ingredient might be borderline tolerable, but the cumulative effect can be overwhelming.

Plan meals so that beans are the only high-FODMAP element, keeping everything else solidly low FODMAP.

Key Takeaways

• Most beans are high FODMAP due to GOS content
• Canned, drained, and rinsed beans are significantly lower in FODMAPs than dried
• Butter beans (lima beans) tend to be among the best tolerated
• A quarter cup of canned, rinsed beans is generally the safe limit
• Soaking dried beans for 12 to 24 hours reduces GOS by 20 to 40 percent
• Use beans as an accent ingredient, not the main component
• Watch for FODMAP stacking when combining beans with other high-FODMAP foods
• Many excellent protein alternatives exist for people who cannot tolerate beans

Related Reading

• Are Lentils Low FODMAP? — Canned lentils are another good legume option
• Are Chickpeas Low FODMAP? — Hummus and chickpea portion guide
• Are Peas Low FODMAP? — Snow peas and sugar snap peas are safer alternatives
• FODMAP Food Guide: What You Can and Can’t Eat

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.