Most legumes are HIGH in FODMAPs, but there are still some you can enjoy as long as you stick to recommended 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, veggies, and fruits all day, but for now, let’s get you educated on legumes specifically for the Low-FODMAP diet.
Can I eat beans and legumes in a low-FODMAP diet?
The 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 slowly up the amount you have and record 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 servings size for legumes in a low-FODMAP diet?
- Baked Beans – HIGH
- Borlotti beans, canned – HIGH
- Broad beans – HIGH
- Butter beans, canned – HIGH
- Haricot beans, boiled -HIGH
- Lima beans, boiled – HIGH
- Four bean mixed, canned – HIGH
- Red kidney beans, boiled – HIGH
- Soya beans, boiled – HIGH
- Bean sprouts –1/2 cup to 1/4 cup – LOW
- Green beans – 6 to 12 beans – LOW. 17 beans contain high amounts of the polyol sorbitol. Intake should be limited if you malabsorb sorbitol.
- Lentils, canned – 1/2 & 1/4 cup – LOW. Canned legumes/pulses have lower FODMAP content because the water-soluble Oligos-GOS and fructrans leach out of the bean. *Be sure to drain and rinse before consuming canned lentils or chickpeas.
- Lentils, green, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE amounts of Oligos-GOD and fructans, intake should be limited.
- Lentils, red, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE amounts of Oligos-GOD and fructans, intake should be limited.
- Lentil burger – HIGH
- Chickpeas, canned – 1/4 cup LOW, 1/2 cup has moderate amounts of Oligos-GOS intake should be limited. Larger servings (100 g) contain HIGH amounts of GOS, this intake should be avoided. *Be sure to drain and rinse before consuming canned lentils or chickpeas.
- Snow peas – 5 pods – LOW, 10 pods have HIGH amounts of Oligos (fructans and GOS) and high amounts of the Polyol mannitol; intake should be avoided.
- Sugar snap peas -HIGH
- Thawed peas – 1/4 cup – LOW, 1/2 cup contains HIGH amounts of Oligos-GOS, intake should be avoided.
- Split peas, boiled – HIGH
- Cashews – HIGH
- Pistachios – HIGH
- Almonds – 10 nuts – LOW, 20 nuts have HIGH amounts of Oligos-GOS, intake should be avoided.
- Hazelnuts – 10 nuts – LOW, 20 nuts have MODERATE amounts of Oligos-GOS and fructans, intake should be limited.
- Mixed nuts – 9 to 18 assorted -LOW. Depending on the nuts used, large servings of mixed nuts may contain Oligos-GOS and fructans.
- Peanuts (classified as a legume) –16 to 32 nuts – LOW and should be tolerated by most individuals with IBS.
- Pine nuts – up to 1 TB – LOW and should be tolerated by most individuals with IBS. Larger servings (8 TBS, 100 gm) contains HIGH amounts of the Oligos-fructans and intake should be avoided.
- Walnuts – 10 nuts – LOW and should be tolerated by most individuals with IBS. Larger servings (100 gm) contains MODERATE amounts of the Oligos-fructans and intake should be limited.
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