UPDATED February 3, 2020

If you are wondering which legumes and nuts are low FODMAP you have come to the right place.  Below I have included a list of LOW, MODERATE and HIGH FODMAP legumes and nuts.  You’ll find that most legumes are HIGH in FODMAPs, but there are still some you can enjoy.  Just stick to the recommended low FODMAP serving sizes.

In order to protect our immune system and reap the benefits of much-needed nutrients, antioxidants, and minerals, it’s important to include legumes in your diet along with vegetables and fruits.

Certain nutrients, antioxidants, and minerals can help lessen the damage done to our bodies by chemical pollutants, radiation hazards, free-radical damage, bacteria, viruses, the use of alcohol or nicotine, pharmaceutical drugs, and even stress. I could list the benefits of legumes, nuts, veggies, and fruits all day, but for now, let’s get you educated on legumes and nuts for the low FODMAP diet.

 

Legumes for the low-FODMAP diet

 

Legumes servings in low-FODMAP dietThe following serving sizes are recommended by Monash University. Below, if you see a HIGH rating it means that you are to avoid that food. Otherwise “safe” servings have been listed next to the legume foods below. Additional tips are listed.

If there’s a legume you are looking for (examples: fava beans, mung beans or adzuki beans) and you do not see it in the list below it’s because they have not been analyzed by Monash University. So whenever that’s the case, you have two options – you can play it safe and avoid the food entirely OR you can try a small amount and see how you do.  Remember to always record all food and drinks consumed and any symptoms in your Food & Symptom Diary.

The reason why I give the suggestion for trying a little yourself is that everyone is different in how their bodies acknowledge FODMAPs, and what might bother someone else, may not bother you. So if you must try a food, it’s very important though to start small and keep a record in your diary.

 

Which are the best serving sizes for legumes on a low FODMAP diet?

Low FODMAP Tips:

  • Canned legumes/pulses have lower FODMAP content because the water-soluble Oligos-GOS and fructans leach out of the bean and into the water or brine solution in the can. *Be sure to drain and rinse before consuming canned lentils or chickpeas.
  • Anything in BOLD below means it is to be completely AVOIDED during the Elimination Phase of the diet.  When you move on to the Challenge Phase you should also avoid these same foods unless you are using them for a challenge.  Anything not in BOLD, I have included the low FODMAP and moderate FODMAP servings.  Dieitians recommend to consume some foods moderate in FODMAPs, but in moderation of course!

Beans

  • Baked Beans – HIGH -only 2 teaspoons is LOW
  • Borlotti beans, canned – HIGH
  • Broad beans – HIGH
  • Butter beans, canned – 1/4 cup is LOW, 3 tablespoons is MODERATE *Be sure to drain and rinse before consuming.
  • Haricot beans, boiled -HIGH
  • Lima beans, boiled – 1/4 cup is LOW, 1/3 cup is MODERATE
  • Four bean mixed, canned – HIGH
  • Red kidney beans, boiled – HIGH
  • Edamame (frozen soybeans) – 1/2 cup is LOW, 1 1/4 cup is MODERATE
  • Soya beans, boiled – HIGH
  • Bean sprouts – 3/4 cup – LOW
  • Green beans – 15 beans – LOW.  25 beans MODERATE, 35 beans HIGH
  • Lentils, canned – 1/2 cup – LOW *Be sure to drain and rinse before consuming.
  • Lentils, green, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE 
  • Lentils, red, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE 
  • Lentil burger – HIGH

Tofu

  • Firm tofu, drained – 2/3 cup LOW
  • Silken tofu – HIGH

Peas

  • Chickpeas, canned – 1/4 cup LOW, 1/2 cup MODERATE.  *Be sure to drain and rinse before consuming.
  • Snow peas – 5 pods – LOW, 7 pods MODERATE, 22 pods HIGH.
  • Sugar snap peas – 4 pods – LOW, 7 pods MODERATE, 25 pods HIGH.
  • Thawed peas – 1 tablespoon LOW, 1/8 cup MODERATE, 1/2 cup HIGH.
  • Split peas, boiled – HIGH

Nuts serving size for low-FODMAP dietNuts, Tree Nuts

  • Almonds – 10 nuts LOW, 20 nuts HIGH 
  • Cashews – HIGH
  • Cashews, activated – 10 nuts LOW, 20 nuts HIGH
  • Hazelnuts – 10 nuts LOW, 20 nuts MODERATE
  • Pistachios – HIGH
  • Pistachios, activated -HIGH
  • Mixed nuts – 18 assorted nuts LOW.  Depending on the nuts used, large servings of mixed nuts may contain Oligos-GOS and fructans.
  • Peanuts (classified as a legume) 32 nuts LOW 
  • Pine nuts – 1 tablespoon LOW.  Larger servings (8 Tbsp/100 grams) contains HIGH amounts of the Oligos-fructans and intake should be avoided.
  • Walnuts – 10 nut halves LOW.Larger servings (35 nut halves/135 grams) contains MODERATE amounts of the Oligos-fructans and intake should be limited.

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