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Beans
Phaseolus vulgaris
High FODMAP
GOS Content
Slow to Digest
Various types of beans including kidney beans, black beans, and navy beans

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked beans

Safe Serving Size: 1/4 cup cooked beans maximum for sensitive individuals

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
High

Digestive Impact

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

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Symptoms typically appear within 4-24 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

zucchini

Zucchini

tofu

Tofu

Substitution ratio: 1 cup beans = 1 cup quinoa or 2 cups zucchini or 1 cup firm tofu

Processing Effects

Soaking and discarding water can slightly reduce FODMAP content

Thorough cooking improves digestibility but doesn't significantly reduce FODMAPs

Sprouting may slightly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans
  • navy beans

Safe complementary foods: Can be eaten with rice, carrots, and other low FODMAP vegetables

Reintroduction Guidelines
  1. Wait until symptoms are stable on elimination diet
  2. Start with 2 tablespoons (15g) of cooked beans
  3. If tolerated, increase to 1/4 cup (30g) after 3 days
  4. Maximum test portion: 1/2 cup (60g)

Signs of success: No significant symptoms within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Three-bean salad
  • Chili
  • Baked beans
  • Bean-based dips
  • Vegetarian burgers

Alternative names: Navy beans, Pinto beans, Black beans, Kidney beans, Great Northern beans

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Portion size
  • Preparation method
  • Individual enzyme levels

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