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Adzuki Beans
Vigna angularis
High FODMAP
Legume
Protein Source
Raw and cooked adzuki beans

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked adzuki beans

Safe Serving Size: 2 tablespoons cooked adzuki beans

Active Compounds: GOS (Galacto-oligosaccharides) and Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in GOS which can cause significant digestive issues in FODMAP-sensitive individuals

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

white rice

White rice

brown rice

Brown rice

Substitution ratio: 1:1 replacement for cooked alternatives

Processing Effects

Soaking for 24 hours and discarding water can slightly reduce FODMAP content

Thorough cooking doesn't significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans

Safe complementary foods: Can be served with low FODMAP grains like rice and quinoa

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked adzuki beans
  2. Wait 24 hours to observe reactions
  3. If tolerated, increase to 2 tablespoons next time
  4. Maximum test portion should not exceed 1/4 cup

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Asian desserts
  • Red bean paste
  • Asian sweet buns
  • Traditional Japanese confections

Alternative names: Red mung beans, Red beans, Azuki beans, Feijao

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Individual FODMAP tolerance
  • Preparation method
  • Concurrent consumption with other high FODMAP foods

Tip: Keep a food diary to track your personal tolerance levels