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Kidney Beans
Phaseolus vulgaris
High FODMAP
Legume
Protein Source
Red kidney beans

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked kidney beans

Safe Serving Size: 1/4 cup cooked kidney beans

Active Compounds: Galacto-oligosaccharides (GOS) and 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

rice

Rice

tofu

Tofu

Substitution ratio: 1:1 replacement for most recipes

Processing Effects

Soaking and discarding water can slightly reduce FODMAP content

Thorough cooking is essential but does not significantly reduce FODMAPs

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • black beans
  • navy beans

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

Reintroduction Guidelines
  1. Start with 2 tablespoons (30g) of cooked kidney beans
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 1/4 cup (45g)
  4. Monitor symptoms for 24-48 hours before increasing portion

Signs of success: No significant bloating, gas, or digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Three bean salad
  • Chili
  • Mixed bean soups
  • Vegetarian burger patties

Alternative names: Red beans, Light red kidney beans, Dark red kidney beans, Rajma

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Recent digestive issues
  • Portion size consumed
  • Preparation method

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