Green Beans

We all know that eating at least five portions of vegetables each day is healthy, but incorporating vegetables into a low FODMAP diet can be challenging.

Some vegetables may contain FODMAPs, which can seem to hide in the oddest places. Not good if you can’t handle them! But which vegetables are safe to consume? Are green beans, for instance, low FODMAP?

Are Green Beans Low In The FODMAPs?

Green beans are low in FODMAPs, to give the quick answer. The terms “green beans” and “French green beans” are interchangeable, but they both refer to the same thing. Green beans, like many other low FODMAP foods, can only maintain their “green light” status if consumed in moderation. 

At a portion size of 75g, green beans are low FODMAP. This is roughly equal to 12 to 15 whole, raw green beans. Depending on their size or whether you had them cut, 15 green beans would roughly equal one cup if measured whole. If you’re measuring out a portion of cooked green beans, it’s best to count rather than measure because cooking tends to shrink the beans a little. 

How Few FODMAPs Are Present In Green Beans?

A serving of 15 beans or 75 grams is considered to be low in FODMAPs are secure for IBS sufferers. Consequently, you can eat green beans on a low FODMAP diet as long as you stick to this serving size.

Green beans, which are more commonly found, regrettably contain sorbitol, a FODMAP. Therefore, be sure to limit yourself to a smaller serving, especially if your IBS symptoms are frequently severe.

On The Low FODMAP Diet, What Beans Can You Eat?

On a low FODMAP diet, beans are still an acceptable food. To avoid gut symptoms, it’s important to adhere to the suggested serving sizes.

The following beans can be included, per Monash:

  • Canned adzuki beans
  • Boiled mung beans
  • Canned butter beans or lima beans 
  • Sprouted mung beans
  • Sprouted red kidney beans
  • Canned garbanzo beans

Look at the Monash app for portion sizes that are low in FODMAPs. If portion sizes are larger than this, your IBS symptoms may be exacerbated.

Are Green Beans In A Can Low In FODMAPs?

You can eat some green beans while following a low-FODMAP diet as long as they are canned in regular brine. 

However, they still do contain indigestible carbohydrates, so eat them in moderation as part of a nutritious, balanced diet.

Make sure they don’t contain any onions or garlic when selecting canned green beans, or any other type of vegetable. 

These two should be avoided when following a low FODMAP diet because they are high in FODMAPs.

Therefore, it’s crucial to always read the nutritional label and review the ingredients list.

Can You Eat Green Beans While Adhering To A Low FODMAP Diet?

Green beans are a safe food for IBS sufferers who are following a low FODMAP diet when consumed in moderation. As a result, you can safely include them in your diet without experiencing any negative effects.

However, it’s best to eat them that way—boiled or steaming. By doing this, you’re preserving the majority of the nutrients, plant-based compounds, and flavor. Additionally, there are no extra calories or carbohydrates added during this cooking process.

Tolerance levels for green beans may vary from person to person. So, always pay attention to your body and modify your diet as necessary. 

To prevent any unneeded digestive system problems, it is best to start small.

Green Beans

Should You Eat Green Beans?

A very nutritious vegetable is green beans. They contain virtually no fat and are very low in calories, containing only about 44 calories in a one-cup serving. Green beans can therefore be a component of a diet that promotes weight loss.

One cup of green beans contains 4 g of fiber, which is 16% of your daily recommended need for this nutrient. 

This is yet another nutrient that can aid in weight loss because it keeps you full after meals and discourages overeating.

In addition to being crucial for those with IBS and those following a low-FODMAP diet, fiber is also essential for the wellbeing of your digestive system. 

Green beans contain a specific type of fiber that can aid in absorbing extra stomach acid and lessen the signs and symptoms of GERD and acid reflux.

Green beans are therefore beneficial for your digestive system.

The same one-cup serving of cooked green beans also provides you with 25% of your daily need for vitamin K. 

This micronutrient is essential for bone metabolism and the production of blood clotting factors.

As a result, getting enough vitamin K enhances the healing process after wounds and guards against various bone-related problems.

Remembering that vitamin K is a fat-soluble nutrient is also crucial. For proper absorption, eat green beans and other foods high in vitamin K along with a source of healthy fats.

Green beans are a fantastic source of folate as well. This nutrient, also known as folic acid or vitamin B9, is crucial for the production of red blood cells as well as the normal development and operation of all of your cells.

Due to its ability to lower the risk of brain and spine birth defects, folate is particularly crucial during the early stages of pregnancy. 

In prenatal supplements, it’s frequently present as a result. However, green beans are one of the best natural sources to obtain it.

Additionally, green beans contain a significant amount of manganese. In fact, one cup of cooked green beans contains 18% of your daily need for this mineral

Your body uses manganese to create bones, blood clotting components, connective tissues, and sex hormones. Additionally, it helps with calcium absorption and carbohydrate metabolism.

Nowadays, many people have mineral deficiencies, so eating a lot of foods high in minerals can help prevent them.

Heart disease, diabetes, cancer, and a host of other chronic diseases are all associated with oxidative stress. In order to help prevent these issues, consume a lot of antioxidant-rich foods.

As you can see, green beans contain a wealth of nutrients and plant compounds that can enhance your health and wellbeing.

Does The FODMAP Content Change After Beans Are Prepared?

Yes, the way beans are prepared and cooked has an impact on how much FODMAPs are present in them.

Water dissolves FODMAPs. Some of the FODMAPs leach out into the water when beans are canned in water or brine. To remove these FODMAPS from the canned beans before eating them, drain and rinse them. However, this won’t completely get rid of their FODMAPS.

To achieve the same result with dried beans, just soak them over night.

Water that has been used to boil beans has a higher FODMAP content (5). To reduce their FODMAP content, boil them first to release them into the cooking water. Drain and rinse afterward.

Uses For Green Beans

A vegetable with incredible versatility is green beans. They taste great when roasted, fried, or added to dishes. You can try some of the suggestions below. 

Add Green Beans Into Any Recipe

Green beans are a fantastic way to include a nutritious vegetable in all kinds of recipes. They can be added to stews and casseroles to add bulk. Even better, chop them up and add them to your bolognese and chili!

Ideal for incorporating vegetables to ensure that the entire family benefits from their health-promoting properties. 

Make A Healthy Stirfry

Add some green beans when you next make a stir-fry for dinner. After cutting the beans in half or thirds, trim the ends off.

Green beans and any other ingredients that require a little more time should be fried in a little oil in a pan. The remainder of your stir fry should now be added, and it should cook for a few minutes. 

Fry, Roast Or Steam For A Side Dish

Serve your green beans as a side dish to keep things simple. They can be roasted in the oven or cooked in a little butter.

If you’re pressed for time, you could even put them in the steamer and steam them for a few minutes.


Green beans are a wonderful food for those with IBS and those following a low-FODMAP diet when eaten in moderation. Although they do contain a small amount of indigestible carbohydrates, eating them won’t cause IBS symptoms.

There are numerous ways to prepare low FODMAP green beans. There is no reason why this delectable vegetable shouldn’t be a part of your low-FODMAP diet. Simply be mindful of your portion sizes and don’t go over the suggested 75 gram limit.

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