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.
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, it’s best to just avoid the food entirely.
BEANS
- 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 contains 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.
- 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
PEAS
- 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.
- Snow peas – 5 pods – LOW, 10 pods has 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
NUTS
- Cashews – HIGH
- Pistachios – HIGH
- Hazelnuts – 10 nuts – LOW, 20 nuts has MODERATE amounts of Oligos-GOS and fructans, intake should be limited.
- Almonds – 10 nuts – LOW, 20 nuts has HIGH amounts of Oligos-GOS, intake should be avoided.
- Mixed nuts – 9 to 18 assorted -LOW. Depending on the nuts used, large servings of mixed nuts may contain Oligos-GOS and fructans.
- Peanuts -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 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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Reblogged this on Home of the Heaton's and commented:
For all of my low-FODMAPer friends out there this article has a great list of legumes! She is laid out the good and the bad, the high in the low, and even explains the difference between fresh and canned in some instances. I found it very informative and wanted to share.
God bless,
Hi Colleen, I eat almonds but only prob 10-12 at most and always eat only half serving of walnuts per day which does indeed only add up to 10 . Anyways, if eating more than 10 almonds are high then what about almond milk?? Does that cause big issues? It is on the list! Or does fructans get taken out in process of making the milk. Thanks! Hope to see reply. Very curious to know! Thanks again..
Jen
Hi Jen, Almond milk is low in FODMAPs probably because when almond is made by some leading manufacturers, the almonds themselves only make up 2% of the milk (see article here: http://www.foodnavigator-usa.com/Regulation/Almond-milk-only-contains-2-almonds-claims-lawsuit-v-Blue-Diamond/?utm_source=newsletter_daily&utm_medium=email&utm_campaign=22-Jul-2015&c=vKuGflyMHAoOf2i2%2FeVC%2FQk9DtXbqc%2Fk&p2=). It’s the rest of the ingredients that make up most of the almond milk (like water, sugar, sunflower lecithin, different gums, carrageenan etc.). According to Monash University almond milk is low FODMAP and safe to have in up to 250ml (1 cup).
wish someone would reply to Jen…I would like to know also.
Thanks for reminding me! I’ve answered the question. Hope you have a great weekend. ~Colleen
You state that butter beans are high FODMAPs but you failed to say WHAT ones they are. Not all people can eat a low Fodmap diet without issues; in fact, a low Fodmap diet has nearly killed me twice because I am intolerant to Fructose, Fructans, Polyols and Galactans (GOS) and that is what I was suppose to eat. I bloat so much that the wind/gas starts to squash my lungs and my heart making it impossible to breath and move. I have been rushed to hospital twice with chest pains that went once I had discharged the offending wind/gas.
Why can’t you dieticians and food experts name the offending Fodmap, even if it only in a small amount. Gluten Free products are high in carbs and therefore are not suitable for Diabetics who have to watch their carbs.
I get very frustrated when I have to look for food to eat and can only find a “High” or “Low” rating but not what the actual Fodmap is. How am I supposed to eat when I don’t know what is safe to eat. Also not all foods should be tagged under the same grouping. Mushrooms can be divided into two groups. Normal mushrooms (Brown, White and Swiss) are out due to Polyols but Gourmet mushrooms (Shiitake, Enoki, Oyster and King Oyster) have very little to nil Polyols in them and are safe to eat.
Thanking you
Joan
Hi Joan, I am so sorry you do not feel well and I do wish that you can find out what is bothering you. If you’ve been following my blog you would know that I have told my readers (and there are studies you can lookup online as well) that the low-FODMAP diet does not work for everyone; around 70% of people find relief.
There are some people that can try the low-FODMAP diet and have minimal issues, and others who may have a lot of issues but then begin to feel better as they negate low-FODMAPs from their diet. It’s not a magical cure and it surely does not happen overnight.
As you start to follow the diet under the guidance of a trained FODMAP nutritionist, that’s when you’ll learn about the different FODMAP groups and which foods fall under which FODMAPs. If you know beans cause you issues, then you are already a step ahead.
Butter beans (a 1/2 cup canned) are high in the FODMAPs Oligos-GOS. A moderate serving is 3 tablespoons and a low serving is a 1/4 cup. You can look up all of that information on the Monash University app, and there you will also learn that baked beans can also be high in Oligos-GOS and fructans as well as excess fructose. You can find more information on the app I mentioned for black beans, borlotti beans, broad beans and more. If you are in pain please see your physician.
Best,
Colleen