FODMAP/SIBO Rating
Serving Size Consideration: 1/2 cup cooked yellow beans
Safe Serving Size: 1/4 cup cooked yellow beans
Active Compounds: Galacto-oligosaccharides (GOS) and Fructans
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 possible changes in 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
Cooking does not significantly reduce FODMAP content
Soaking and discarding water may slightly reduce GOS content
Canned beans may be slightly lower in FODMAPs due to leaching into liquid
Avoid combining with:
- chickpeas
- lentils
- kidney beans
- black beans
Safe complementary foods: Can be served with low FODMAP proteins and vegetables like rice, carrots, and cucumber
- Start with 1 tablespoon (15g) of cooked yellow beans
- Wait 24 hours to assess tolerance
- If no symptoms, increase to 2 tablespoons
- Maximum test portion should not exceed 1/4 cup (30g)
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- Three bean salad
- Bean soups
- Vegetarian chili
- Mixed vegetable sides
Alternative names: Wax beans, Romano beans, Yellow wax beans
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Recent digestive issues
- Portion size consumed
- Other high FODMAP foods eaten same day
Tip: Keep a food diary to track your individual tolerance levels and reactions