Are black beans low FODMAP? All of your questions answered

You might have assumed that you can’t eat beans if you have IBS, but what’s the truth – are black beans low FODMAP?

This article looks in detail at black beans and their FODMAP status. We cover canned black beans, black bean paste, black bean sauce, bean burgers and more – including recipes.

What are black beans?

Black beans are a part of the legume family. They are usually classed as pulses, as they tend to be dried before eating. 

Black beans are also known as turtle beans, due to their shiny, shell-like appearance.

They are used in cooking in many parts of the world. They are especially popular in Latin American and Caribbean food.

Are black beans good for gut health?

Black beans are rich in fiber, flavonoids and antioxidants. They have been linked to improvements in gut health as they appear to increase the number and variety of beneficial bacteria (1, 2).

They are also a particularly good source of polyphenols, which many studies have linked to good gut health (3).

Are black beans low FODMAP?

Black beans are low FODMAP in a serving size of 40g (around 2 tablespoons) according to the Monash low FODMAP diet app. This is for beans that have been dried, boiled and drained (4).

Black beans contain the oligosaccharides GOS and fructans. That’s why they are high in FODMAPs in a regular serve – around 1 cup.

As always though, it’s all about portion size. This means that you can enjoy them as part of a low FODMAP meal. However, you might want to bulk them out with other ingredients.

You could also try adding them to low FODMAP salads, wraps, pasta or soups. However, ensure that you stick to the low FODMAP serving size.

Are canned black beans low FODMAP?

Canned black beans have the same low FODMAP serving size – 40g, though their moderate serving size is slightly higher at 52g (4).

This higher moderate serving size is because canned foods sometimes have a lower FODMAP content. This is because FODMAPs leach into the water during the canning process.

Refried canned black beans have a low FODMAP serving size of 34g, around 2 tablespoons.

They reach a moderate FODMAP serve at just 40g though – which is best avoided during the elimination phase of the low FODMAP diet.

To make black beans lower in FODMAPs, you need to soak them and boil them. Buying canned black beans can be a great time-saver as that bit has been done for you.

Make sure to rinse and drain your canned black beans thoroughly. This is to remove any FODMAPs which are in the canning water.

Are black-eyed beans low fodmap?

Black-eyed peas have a low FODMAP serving size of 21g according to the Monash app. 

This is because black-eyed beans are not the same as black beans – they’re actually called black-eyed peas. This can be a bit confusing, we know!

Black-eyed peas contain the same FODMAPs as black beans; GOS and fructans – but in a  slightly larger amount per serving.

If you really enjoy eating them, you can incorporate them into your meals – as with a low FODMAP serve of black beans. However, ensure that you are sticking to the right portion size.

Are black bean burgers low FODMAP?

Shop-bought black bean burgers may not be low FODMAP as the serving size for low FODMAP black beans is quite low, any burgers would need to be bulked out a lot to make a patty.

These added ingredients may or may not be low in FODMAPs. Therefore, make sure to check the label if you’re buying them pre-prepared.

Many also have added garlic, onion, inulin and other potentially high FODMAP ingredients to improve the texture and flavor.

Is black bean paste low FODMAP?

Black bean paste is used in many sauces and recipes. It is usually made with soybeans but can be made from varying ingredients depending on brand and where you are in the world. 

For example, this Korean brand is made from wheat flour and soybeans. Whereas this Chinese brand contains additional flavorings and monosodium glutamate. 

It’s best to check the label to see what you’re getting.

Is black bean sauce low FODMAP?

The good news is that black bean sauce has a low FODMAP serving size of 20g – around 1 tablespoon per meal according to the Monash app.

As black bean sauce packs such a flavorful punch, this means that you can still enjoy it as a part of your meals.

Black bean sauce with garlic added has a similar low FODMAP serving size, 20g – though this becomes moderate at 29g due to the fructan content.

Interestingly, black bean sauce can be made from fermented black beans (found in Mexican foods) or from fermented black soybeans (found in Chinese and Korean foods).

As such, it’s important to check the label to see which one your food contains.

Fermenting some foods can actually lower their FODMAP content. However, this can increase it in others, so it’s always helpful to check your FODMAP app.

As always, check the label for any additional ingredients on sauce bottles or packets as they can have a lot of other added ingredients which may be high in FODMAPs.

Monash have a helpful guide for checking labels which can help you to determine what’s inside the packet.

5 Low FODMAP black bean recipes

Here’s some delicious low FODMAP black bean recipes that you might want to try:

1. Turkey and black bean quesadillas
2. Sweet potato tacos with black beans
3. Black bean Low FODMAP chilli con carne
4. Low FODMAP baked beans
5. Low FODMAP black bean vegan chilli

Summary

So, are black beans low FODMAP? While black beans do contain FODMAPs, the good news is that they also have a low FODMAP serving size and can be enjoyed in moderation. 

As always, the key is to be mindful of quantities and preparation techniques when incorporating them into a low FODMAP diet. 

Black bean sauces, black bean burgers and refried black beans can all still be enjoyed in moderation too, just remember to check the label for other high FODMAP ingredients.

If you’re curious to find out more about other beans on the low FODMAP diet, make sure to check out our informative article on low fodmap beans.

The article also includes a handy low FODMAP bean download with all you need to know about beans on a low FODMAP diet.

Everyone with IBS reacts differently to different foods, so make sure to keep a detailed food diary as you try out your low FODMAP black bean meals.