Are Black Beans Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian | Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Are Black Beans Low FODMAP?

Whether dried or canned black beans, you may wonder how to incorporate this popular legume into the low FODMAP diet.

Unfortunately, legumes are typically high in FODMAPs, including glucooligosaccharides and fructans.

Therefore, according to the Monash University app, a small serving of 1/8 cup (or 1.4 ounces) of canned or boiled black beans is considered low FODMAP and likely to be tolerated by individuals with irritable bowel syndrome (IBS).

However, it is important to note, especially if eating out at a restaurant, if your black beans are seasoned with onion or garlic as they are high in FODMAPs.

What Are the Health Benefits of Black Beans?

Black beans are a legume rich in dietary fiber. Dietary fiber supports a healthy digestive system by acting as a prebiotic—prebiotics function by acting as food for the beneficial bacteria present in the gastrointestinal tract.

Additionally, beans are a fantastic source of protein, especially for those who consume a plant-based, vegetarian, or vegan diet—protein functions in many reactions around the body, including the growth and building of muscle.

Black beans are also rich in antioxidants, which fight against harmful free radicals that the body naturally produces. An antioxidant-rich diet has been linked with decreased inflammation in the body.

Black Beans and the Low FODMAP Diet

We hope this post answers your questions about the low FODMAP diet and black beans. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Check out our other pages for more information on nutrition, the low FODMAP diet, and managing digestive health.