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Black Beans
Phaseolus vulgaris
High FODMAP
GI Impact
Protein Source
Raw and cooked black beans

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked black beans

Safe Serving Size: 2 tablespoons cooked black beans

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
High

Digestive Impact

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

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

Typical reaction time frame: Typically 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

tofu

Tofu

Substitution ratio: 1:1 for most recipes

Processing Effects

Canning may slightly reduce FODMAP content through the soaking process

Soaking and discarding water can help reduce FODMAP content

Thorough cooking doesn't significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • navy beans

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

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked black beans
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Maximum test portion: 1/4 cup

Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Three bean salad
  • Mexican dishes
  • Vegetarian burgers
  • Bean dips

Alternative names: Turtle beans, Mexican black beans, Frijoles negros

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Preparation method

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