Legumes & Beans — FODMAP Guide
Legumes and beans rated by GOS and fructan content
Low FODMAP (Safe)
No. Firm and extra-firm tofu are considered low-FODMAP and safe for people with IBS, as the pressing process removes most of the GOS found in soybeans. They are an excellent plant-based protein source on a low-FODMAP diet. Silken tofu, however, retains more GOS and should be consumed cautiously.
No. Peanuts are considered low-FODMAP and are generally safe for people with IBS when eaten in moderate portions (up to about 32 nuts or 28g). They provide healthy fats and protein. Most people tolerate them well, although very large servings may still cause discomfort due to their high fat content.
Moderate FODMAP (Portion-Dependent)
It depends on the portion and preparation. Canned chickpeas that are well-rinsed are moderate FODMAP — a quarter cup (42g) is low FODMAP. The canning and rinsing process leaches out some GOS (galacto-oligosaccharides), making them better tolerated than dried chickpeas cooked at home.
It depends. Edamame (young soybeans) is moderate-FODMAP — lower in GOS than mature soybeans or dried beans because the beans are harvested before GOS fully accumulates. Small portions of about half a cup (90g) are generally tolerated. Larger servings can trigger bloating and gas. Keep portions controlled.
High FODMAP (Avoid or Limit)
Yes. Black beans are high-FODMAP due to their very high GOS (galacto-oligosaccharide) and fructan content. Even small portions can trigger significant bloating, gas, and cramping. Canned, drained, and rinsed black beans may have slightly reduced FODMAPs but are still not safe during elimination. Choose firm tofu or canned lentils (drained) as alternatives.
Yes. Chickpeas are high in GOS and fructans, making them a common IBS trigger. Canned and rinsed chickpeas are slightly lower in FODMAPs than dried varieties. Even so, portions above 1/4 cup (42g) can cause significant bloating, gas, and abdominal pain in most IBS-sensitive individuals.
Yes. Hummus is high-FODMAP due to its main ingredients — chickpeas and garlic — both of which are significant FODMAP sources. Even a few tablespoons can trigger bloating, gas, and abdominal pain. Some specialty brands make low-FODMAP hummus using alternative bases, which may be better tolerated.
Yes. Kidney beans are among the highest-GOS foods and one of the most reliable IBS triggers. Even a small serving (¼ cup cooked) exceeds the safe threshold. Rinsing canned kidney beans reduces the GOS content but only marginally — they remain high-FODMAP.
Yes. Lentils are high in GOS and fructans, particularly dried lentils. Canned lentils are slightly better tolerated because rinsing removes some water-soluble FODMAPs. Small portions (about 1/4 cup or 46g canned) may be acceptable for some people, but larger servings commonly trigger bloating and gas.
Yes. Unlike firm and extra-firm tofu, silken tofu is high-FODMAP because the water-soluble GOS (galacto-oligosaccharides) is not pressed out. This is a common trap: many people assume "all tofu is safe" and react to silken tofu in smoothies or desserts.
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