Is kidney bean low FODMAP?
No. Kidney beans, baked beans and most other dried beans are high FODMAP because of GOS. Green beans and bean sprouts are low FODMAP.
Main FODMAP group: GOS (galacto-oligosaccharides)
Most legumes and pulses are high FODMAP, and Monash University names red kidney beans and baked beans as examples of foods high in GOS (galacto-oligosaccharides). The same applies to many other beans, such as borlotti, cannellini and black beans, at typical portions.
Why beans cause gas
Nobody fully digests GOS. They reach the large intestine, where gut bacteria ferment them and produce gas. Most people notice some of this, but people with IBS tend to feel it more as bloating and pain.
Beans that are fine
Green beans are a vegetable, not a pulse, and are low FODMAP. Bean sprouts are low FODMAP too. If you want legumes, small portions of canned, rinsed lentils or chickpeas are easier to fit in than kidney beans.
Chili and burritos
Chili con carne and bean burritos combine beans with onion and garlic. Make them with minced meat or tofu, garlic-infused oil and green beans or bell pepper instead.
Low FODMAP swaps
- Green beans
- Bean sprouts
- Firm tofu or tempeh
- A small portion of canned, rinsed lentils or chickpeas