Serving Size Consideration: 1/2 cup cooked black beans
Safe Serving Size: 2 tablespoons cooked black beans
Active Compounds: Galacto-oligosaccharides (GOS), Fructans
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
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
Avoid combining with:
Safe complementary foods: Can be served with low FODMAP grains like rice and quinoa
Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption
Common products containing garlic:
Alternative names: Turtle beans, Mexican black beans, Frijoles negros
Factors affecting tolerance:
Tip: Keep a food diary to track your individual tolerance levels and reactions