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Navy Beans
Phaseolus vulgaris
High FODMAP
Legume
Protein Source
Raw and cooked navy beans

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/2 cup cooked navy beans

Safe Serving Size: 1/4 cup cooked navy beans maximum for sensitive individuals

Active Compounds: GOS (Galacto-oligosaccharides) 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 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 cup navy beans = 1 cup cooked quinoa or rice for protein content

Processing Effects

Soaking and discarding water can reduce GOS content by 25-30%

Thorough cooking improves digestibility but doesn't significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • kidney beans
  • black beans

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

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked navy beans
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Build up gradually to normal serving size

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

Hidden Sources

Common products containing garlic:

  • Bean soups
  • Mixed bean salads
  • Baked beans
  • Some vegetarian burgers

Alternative names: White pea beans, Pearl haricot beans, Boston beans

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