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Fava Beans
Vicia faba
High FODMAP
GI Impact
Contains GOS
Fresh fava beans in pods

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/4 cup cooked fava beans

Safe Serving Size: 2 tablespoons cooked fava beans

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in FODMAPs, particularly GOS

Specific symptoms: Bloating, gas, abdominal pain, and possible digestive discomfort

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

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

green beans

Green beans

zucchini

Zucchini

cucumber

Cucumber

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Canning may slightly reduce FODMAP content

Soaking and discarding water can help reduce FODMAP content

Sprouting may decrease FODMAP levels

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans

Safe complementary foods: Can be safely combined with low FODMAP proteins and vegetables like cucumber, zucchini, and rice

Reintroduction Guidelines
  1. Start with a small portion (10g) and monitor symptoms
  2. Wait 3 days before increasing portion size
  3. If tolerated, gradually increase to 20g
  4. Monitor symptoms for 24-48 hours after each test

Signs of success: No significant bloating, gas, or digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • Mediterranean dishes
  • Falafel mixes
  • Bean medleys
  • Some vegetarian meat substitutes

Alternative names: Broad beans, Horse beans, Field beans, Windsor beans

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Processing method
  • Individual FODMAP tolerance
  • Stress levels

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