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Mung Beans
Vigna radiata
High GOS
Portion Sensitive
Fermentable
Fresh mung beans

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of cooked mung beans

Safe Serving Size: A FODMAP-friendly serving of cooked mung 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 in sensitive individuals

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

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

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

zucchini

Zucchini

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Soaking and discarding water can reduce FODMAP content

Sprouting may decrease GOS content

Cooking doesn't significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans

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

Reintroduction Guidelines
  1. Start with 2 tablespoons (15g) cooked mung beans
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 1/4 cup (30g)
  4. Maximum test portion should not exceed 1/2 cup (60g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Asian bean sprouts
  • Bean paste
  • Vegetarian curry dishes
  • Asian desserts

Alternative names: Green gram, Moong dal, Green soy beans, Maash

Individual Variables

Factors affecting tolerance:

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

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