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FODMAP Life Blog

Low-FODMAP Servings for Legumes

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Most legumes are HIGH in FODMAPs, but there are still some you can enjoy as long as you stick to recommended serving sizes.  In order to protect our immune system and reap the benefits of much needed nutrients, antioxidants and minerals, it’s important to include legumes in your diet along with vegetables and fruits.  Certain nutrients, antioxidants and minerals can help lessen the damage done to our bodies by chemical pollutants, radiation hazards, free-radical damage, bacteria, viruses, the use of alcohol or nicotine, pharmaceutical drugs and even stress.  I could list the benefits of legumes, veggies and fruits all day, but for now, let’s get you educated on legumes specifically for the Low-FODMAP diet.

low fodmap diet legumesThe following serving sizes are recommended by Monash University. Below, if you see a HIGH rating it means that you are to avoid that food.  Otherwise “safe” servings have been listed next to the legume foods below.  Additional tips are listed.

If there’s a legume you are looking for (examples: fava beans, mung beans or adzuki beans) and you do not see it in the list below it’s because they have not been analyzed by Monash University.  So whenever that’s the case, it’s best to just avoid the food entirely.

BEANS

  • Baked Beans – HIGH
  • Borlotti beans, canned – HIGH
  • Broad beans – HIGH
  • Butter beans, canned – HIGH
  • Haricot beans, boiled -HIGH
  • Lima beans, boiled – HIGH
  • Four bean mixed, canned – HIGH
  • Red kidney beans, boiled – HIGH
  • Soya beans, boiled – HIGH
  • Bean sprouts -1/2 cup to 1/4 cup – LOW
  • Green beans – 6 to 12 beans – LOW.  17 beans contains high amounts of the polyol sorbitol.  Intake should be limited if you malabsorb sorbitol.
  • Lentils, canned – 1/2 & 1/4 cup – LOW.  Canned legumes/pulses have lower FODMAP content because the water soluble Oligos-GOS and fructrans leach out of the bean.
  • Lentils, green, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE amounts of Oligos-GOD and fructans, intake should be limited.
  • Lentils, red, boiled – 1/4 cup – LOW, 1/2 cup has MODERATE amounts of Oligos-GOD and fructans, intake should be limited.
  • Lentil burger – HIGH

PEAS

  • Chickpeas, canned – 1/4 cup LOW, 1/2 cup has moderate amounts of Oligos-GOS intake should be limited. Larger servings (100 g) contain HIGH amounts of GOS, this intake should be avoided.
  • Snow peas – 5 pods – LOW, 10 pods has HIGH amounts of Oligos (fructans and GOS) and high amounts of the Polyol mannitol; intake should be avoided.
  • Sugar snap peas -HIGH
  • Thawed peas – 1/4 cup – LOW, 1/2 cup contains HIGH amounts of Oligos-GOS, intake should be avoided.
  • Split peas, boiled – HIGH

fodmap life hazelnuts walnuts almondsNUTS

  • Cashews – HIGH
  • Pistachios – HIGH
  • Hazelnuts – 10 nuts – LOW, 20 nuts has MODERATE amounts of Oligos-GOS and fructans, intake should be limited.
  • Almonds – 10 nuts – LOW, 20 nuts has HIGH amounts of Oligos-GOS, intake should be avoided.
  • Mixed nuts – 9 to 18 assorted -LOW.  Depending on the nuts used, large servings of mixed nuts may contain Oligos-GOS and fructans.
  • Peanuts -16 to 32 nuts – LOW and should be tolerated by most individuals with IBS.
  • Pine nuts – up to 1 TB – LOW and should be tolerated by most individuals with IBS.  Larger servings (8 TBS, 100 gm) contains HIGH amounts of the Oligos-fructans and intake should be avoided.
  • Walnuts – 10 nuts – LOW LOW and should be tolerated by most individuals with IBS.  Larger servings (100 gm) contains MODERATE amounts of the Oligos-fructans and intake should be limited.

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2 Comments

  1. homeoftheheatons

    Reblogged this on Home of the Heaton's and commented:
    For all of my low-FODMAPer friends out there this article has a great list of legumes! She is laid out the good and the bad, the high in the low, and even explains the difference between fresh and canned in some instances. I found it very informative and wanted to share.

    God bless,

  2. Jen Trudel

    Hi Colleen, I eat almonds but only prob 10-12 at most and always eat only half serving of walnuts per day which does indeed only add up to 10 . Anyways, if eating more than 10 almonds are high then what about almond milk?? Does that cause big issues? It is on the list! Or does fructans get taken out in process of making the milk. Thanks! Hope to see reply. Very curious to know! Thanks again..
    Jen

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