High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Kidney and baked beans: none. Canned black beans: about 1/4 cup
FODMAP group responsible
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Kidney beans and baked beans are high in GOS at almost any portion, and baked beans add a sauce that usually contains onion. Canned black beans are the most tolerable of the group at around a quarter cup drained.
What to use instead
Canned lentils
Low FODMAP at 1/2 cup drained and closer to a usable portion.
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.