Have you heard the song “beans, beans, they’re good for your heart?” It ends with a bad experience on the toilet seat. While there may be some truth to that anecdotal hymn, not all beans are created equal. There are over 150 bean varieties and some beans are actually really good for your digestion. They can really help those suffering from digestive complaints like irritable bowel syndrome (IBS).
That’s because your body does not process all beans in the same way. Have you heard of FODMAP? No? Ok, take a deep breath because it’s quite a mouthful. It stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Prefer FODMAP? We thought so.
Are Green Beans High in FODMAPs? A Complete Guide for IBS
For those following a low FODMAP diet to manage irritable bowel syndrome (IBS) knowing which fruits and vegetables are low or high in FODMAPs is crucial. Green beans are one common veggie that often pops up in meals and recipes. But can you enjoy fresh crunchy green beans on a low FODMAP diet? Or are these tasty legumes high in the fermentable carbs that can trigger IBS symptoms?
Understanding exactly where green beans fall on the FODMAP spectrum requires digging into the latest food testing Read on to learn the FODMAP status of green beans, portion sizes that work on a low FODMAP diet, other bean options, and how to incorporate green beans into IBS-friendly recipes
What are FODMAPs and the Low FODMAP Diet?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols This scientific name refers to a group of short-chain carbohydrates that some individuals cannot properly absorb Instead of being digested, FODMAPs travel through the gut where they serve as food for gut bacteria. This leads to gas, bloating, cramping and other unpleasant IBS symptoms in sensitive people.
The low FODMAP diet involves restricting high FODMAP foods for 4-6 weeks to identify triggers, followed by systematically reintroducing FODMAPs. This diet helps provide relief from IBS symptoms in up to 70% of people. Foods are tested by Monash University in Australia to determine their FODMAP content. Foods are categorized as high, moderate or low in FODMAPs.
Are Green Beans Low or High FODMAP?
The good news is that green beans are considered low FODMAP at typical serving sizes. Extensive food testing by Monash University gives green beans the green light on a low FODMAP diet.
However, the portion size matters:
- Up to 15 green beans (75 grams) is low FODMAP
- Around 25 beans (125 grams) is moderate FODMAP
So enjoying green beans in appropriate portions lets you reap their nutritional benefits without issue. But going overboard could lead to excess fermentable carbs that trigger IBS symptoms in sensitive individuals.
It’s also worth noting this testing applied to raw, plain green beans. Other factors like cooking method or added ingredients could influence their FODMAP content. For example, sautéing beans in onion or garlic would introduce high FODMAP ingredients.
Other Low FODMAP Bean Options
In addition to green beans, other legumes that fall in the low FODMAP category include:
- Canned chickpeas (1/4 cup per serve)
- Canned lentils (1/4 cup per serve)
- Canned butter beans (1/4 cup per serve)
- Tofu (up to 3/4 cup per serve)
- Tempeh (up to 1 cup per serve)
Meanwhile, beans high in FODMAPs that should be limited or avoided on a low FODMAP diet include:
- Black beans
- Kidney beans
- Baked beans
- Soybeans
- Lentils (raw)
Being aware of these distinctions allows you to choose bean varieties that align with IBS-friendly eating.
Health Benefits of Green Beans
Incorporating low FODMAP servings of green beans offers great nutritional value. Some of the key nutrients found in green beans include:
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Vitamin C – Important antioxidant for immune function and collagen production. Just 1 cup of raw green beans provides 14% of your daily vitamin C needs.
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Vitamin K – Essential for proper blood clotting and bone health. 1 cup of raw green beans has over 30% of your recommended daily vitamin K intake.
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Fiber – With nearly 4 grams of fiber per cup, green beans support digestive health and offer satiety. The fiber is a mix of both soluble and insoluble forms.
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Manganese – This mineral is necessary for metabolizing carbs, amino acids and cholesterol. Green beans provide over 10% of your daily value per cup.
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Folate – Crucial for DNA synthesis and red blood cell production, green beans supply folate, with 1 cup providing over 15% of the RDI.
Green beans also provide small amounts of vitamin A, potassium, iron and calcium. When eaten in low FODMAP portions, they make an excellent addition to an IBS-friendly diet.
Tips for Cooking and Serving Green Beans
Here are some tips for enjoying green beans on a low FODMAP diet:
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Roast or sauté in olive oil with fresh herbs like thyme, rosemary or oregano.
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Steam or stir-fry with low FODMAP veggies like carrots, spinach or zucchini.
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Toss cooked green beans in lemon juice and black pepper or drizzle with tahini.
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Add raw or blanched green beans to salads for crunch.
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Mix with quinoa or brown rice and chopped walnuts for a veggie side dish.
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Dip roasted green beans in hummus made with chickpeas, olive oil and garlic-infused olive oil.
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Make green bean fries by coating in corn starch, baking or air frying until crispy.
Stay within the recommended low FODMAP serving size and avoid adding high FODMAP ingredients like onion to prevent digestive issues.
Sample Low FODMAP Green Bean Recipes
Here are 3 recipes that incorporate green beans in a gut-friendly way:
- Lemon Garlic Green Beans
Saute 1 pound green beans in 1 Tbsp olive oil with 2 cloves garlic-infused oil. Toss with lemon juice and season with salt and pepper.
- Green Bean & Cherry Tomato Bake
Toss green beans with halved cherry tomatoes, olive oil, Italian seasoning and Parmesan cheese. Bake until tender.
- Green Bean Salad
Mix blanched green beans with arugula, chopped almonds and your choice of low FODMAP dressing.
The Takeaway on Green Beans and the Low FODMAP Diet
Green beans can be part of an IBS-friendly low FODMAP diet when eaten in appropriate portion sizes – up to 15 beans per serving. They provide beneficial nutrition without being high in fermentable carbs. Include green beans as part of a diverse diet of vegetables, being mindful of serving sizes. Follow the reintroduction phase to see if larger portions of green beans or other legumes can be tolerated.
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What is FODMAP?
According to the FODMAP diet, foods are put into groups and temporarily taken off the diet based on how easily their sugar is absorbed and moved through the lower intestine. The lower the FODMAP score, the safer it is to eat that particular item of food. This of course assumes that you have a digestive complaint like IBS.
Once you have eliminated all of the high-scoring FODMAP foods for a period of time, you slowly reintroduce them to see which ones cause you issues. The FODMAP diet has proven to be successful in reducing symptoms in approximately 86% of patients that tried it under the direction of a qualified physician.
Why does it matter to people with IBS?
Well, one of the ways in which your body creates energy is through the process of fermenting carbohydrates. This process produces a gassy by-product, which lends itself to the song mentioned above. Some people have difficulty breaking down and absorbing the sugars, so the fermentation process goes into overdrive and causes discomfort.
These steps depend on the osmosis of water from the colon, which means that water is taken in to speed up the digestion process. For people who have trouble digesting high-FODMAP foods, their poop contains more water than it normally would. This is why some people with IBS have diarrhea.
Portion size plays a big part. Smaller portions may be tolerable even to those that are sensitive. At the same time, large portions of low FODMAP foods can still cause irritability. It is important to pay attention to your body and figure out your own limits when it comes to diet.
Some people can also build up their tolerance by avoiding certain foods for a while. This is thought to be because of the effect of portion size and giving your body more time to break down and absorb the food. Remember that because people with IBS take longer than usual to break down and process some foods, even eating small amounts of food too often can be bad. It’s like giving your body a bunch of small, hard tasks to do before it’s finished with the ones it already has.
A regular-sized cup of green beans contains approximately 4 grams of fiber. This provides around 16% of your daily fiber requirement. Fiber is essential to maintaining your gut health, so make sure not to leave this important macronutrient out.
The good news is that green beans qualify as a low FODMAP food. Of course, if you eat too much of them, you will likely still respond with an upset tummy. Like anything, balance is important. Don’t let that scare you though. Green beans are full of good things for you. They contain folic acid, vitamins A, C, K, and B6. They also contain calcium, silicon, iron, manganese, potassium and copper. The list doesnt stop there.
Green beans have been linked to several health claims. These include more energy, better cardiovascular health, improved skin and hair, and longer living. But, how can these little green beans pack such a mighty punch? The answer is their high concentration of nutritious value and greater bioavailability compared to alternative sources. Bio-availability measures how easy it is for your body to absorb the nutrients. This has nothing to do with how well your body processes the sugars that cause IBS.
Take iron, for example: green beans contain twice as much as that of spinach (if only Popeye knew). The book “Healing Foods” says that green beans have a lot of vitamin K, which turns on osteocalcin, which is the main protein in bones that isn’t collagen. This compound strengthens your bones from within by locking in calcium molecules together.
You can’t miss out on the health benefits of eating green beans. They are full of flavonoids, antioxidants, and silicon that is easy for your body to absorb. But don’t worry if it’s hard for you to eat greens—there are lots of recipes that will quickly turn you from a mean bean to a keen bean.
Try this one on us:
Green beans low Fodmap recipe| tips n recipes
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