“How to Enjoy Low FODMAP Beans According to Experts S. and reviewed, revised and updated by Jenna Volpe, RDN, LD, CLT. Post was most recently updated May 13, 2024 to reflect changes and updates in the Monash FODMAP App.
Many people think of beans as a “health food,” but their high FODMAP content can make them very uncomfortable for many people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO). If you’re on a low FODMAP elimination diet, the good news is that you don’t have to stay away from all beans. There are low FODMAP beans, and we want to help you find them.
Why are some beans hard to digest, especially for people with IBS? Which beans have the fewest FODMAPs? How can the amount of FODMAPs in some types of beans be lowered? As a bonus, we’ll also tell you about our “secret weapon” that might let people with IBS eat high-FODMAP beans without getting sick. (Hint: it’s enzymes that help the body digest beans.) ).
Disclaimer: This article was written for informational and educational purposes only. Please do not use this as medical or nutritional advice. Instead, talk to your treatment team to get advice and plans that are specific to your needs.
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Lima beans, also known as butter beans, are a delicious and nutritious legume enjoyed around the world. But can you eat lima beans on a low FODMAP diet? The answer is a qualified yes! With careful portioning and preparation, lima beans can be incorporated as part of a low FODMAP approach for managing IBS
In this comprehensive guide, we’ll cover everything you need to know about integrating lima beans into a low FODMAP lifestyle
Lima beans (Phaseolus lunatus) are a green, creamy bean native to Central and South America. Despite their name, they are not related to lima the capital city of Peru. They’re named “lima” after the port of Lima, Peru from which they were historically exported to the rest of the world.
These flat, ovular beans have a mild, nutty and starchy taste. Dried lima beans need to be soaked before cooking. Fresh lima beans can be cooked without soaking. Popular ways to enjoy lima beans are boiling, roasting, adding to soups and stews or mashing them into dips and spreads.
Lima beans offer a host of nutritional benefits. A 100 gram cooked serving provides:
- 116 calories
- 9 grams protein
- 20 grams carbs
- 4 grams fiber
- 45 mg calcium
- 2 mg iron
- 113 mg magnesium
- 442 mg potassium
This nutrient profile makes lima beans helpful for maintaining healthy bones, muscles, blood sugar levels and energy levels. The fiber also promotes good digestion.
Now let’s analyze how lima beans fit into a low FODMAP diet.
Evaluating Lima Beans’ Low FODMAP Serving Sizes
Lima beans contain FODMAPs in the form of galacto-oligosaccharides (GOS) and fructans. However, in controlled portions, they can be enjoyed on a low FODMAP diet.
Dried, boiled lima beans are low FODMAP in:
- 39 gram serving – 1/4 cup
Lima beans are moderate FODMAP in:
- 54 gram serving – 1/3 cup
Lima beans are high FODMAP in:
- 79 gram serving – 1/2 cup
The key is sticking to 1/4 cup or 39 grams of cooked lima beans per sitting. This provides all the nutritional benefits of lima beans without exceeding the low FODMAP threshold.
Over time, some people can tolerate larger portions, but it’s best to start with 39 grams or less.
Tips for Enjoying Lima Beans on a Low FODMAP Diet
Follow these suggestions for integrating lima beans into your low FODMAP meals:
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Measure dried beans after cooking and draining to determine correct 1/4 cup portions. Volume changes during soaking and cooking.
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Rinse canned lima beans thoroughly before use to remove excess FODMAPs.
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Keep servings of mixed dishes containing lima beans small. Aim for less than 39 grams total lima beans per plate.
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Avoid eating leftovers with lima beans as FODMAPs increase over 24-48 hours. Eat freshly made dishes only.
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Combine with suitable grains like rice or quinoa for a balanced meal. Avoid excessive servings of high FODMAP foods.
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Introduce lima beans gradually and monitor portions if you have severe IBS symptoms. Work with a dietitian for guidance.
With thoughtful preparation, lima beans can complement a low FODMAP diet when enjoyed in controlled amounts.
Sample Low FODMAP Recipes with Lima Beans
Here are some delicious ways to enjoy 39 gram servings of lima beans on a low FODMAP diet:
Lima Bean Salad
Toss 1/4 cup boiled lima beans with 2 cups mixed greens, 1/4 cup chopped bell pepper, 2 tablespoons crumbled feta, and 1 tablespoon olive oil and vinegar dressing.
Lima Bean and Veggie Soup
Simmer 1/4 cup lima beans in 4 cups vegetable broth with 1/2 cup diced carrots, celery, zucchini and spinach for 5 minutes. Season to taste.
Lima Bean Hummus
Process 1/4 cup cooked lima beans with 2 tablespoons tahini, 1 tablespoon olive oil, 1 small crushed garlic clove, 2 tablespoons lemon juice and a pinch of cumin.
Lima Bean Tacos
Fill 2 corn tortillas with 1/4 cup refried lima beans, salsa, cilantro and a squeeze of lime.
Get creative and substitute lima beans in place of other high FODMAP beans in your favorite recipes.
Can You Eat Lima Beans Raw?
Raw lima beans are not recommended, even in low FODMAP portions. Raw lima beans contain higher levels of phytohemagglutinin, a toxin that can cause red blood cells to clump together. This is destroyed by thorough cooking. Consuming raw lima beans can lead to vomiting and diarrhea. Always enjoy lima beans fully cooked.
Lima Bean Sprouts – Low or High FODMAP?
What about lima bean sprouts? Unfortunately lima bean sprouts are not considered low FODMAP due to their high fructan levels. Sprouting increases FODMAP content. Enjoy lentil, radish or alfalfa sprouts instead on a low FODMAP diet. Lima bean sprouts are best avoided.
Serving Lima Beans to Babies
Lima beans are not appropriate for babies under 1 year old. They may cause an allergic reaction and are too high in nitrates. Wait until after 12 months to introduce lima beans, and monitor carefully for allergies. Consult your pediatrician for guidance on introducing allergenic foods like lima beans.
Are Canned Lima Beans Low FODMAP?
Canned lima beans are convenient, but do require some preparation before eating on a low FODMAP diet:
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Look for cans without added onion, garlic or high FODMAP flavorings
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Drain and rinse the beans thoroughly to wash away excess FODMAPs
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Limit portion to 1/4 cup for 39 grams max
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Consume freshly made, don’t store leftovers
With these steps, canned lima beans can fit into a low FODMAP lifestyle. Check labels and opt for salt-free or low sodium varieties if possible.
Lima beans can offer taste, texture and ample nutrition to a low FODMAP diet when enjoyed in controlled 39 gram portions. Their combination of plant-based protein, fiber, vitamins and minerals makes them a nutritious addition. With proper preparation and careful portioning, you can enjoy the many benefits of lima beans while managing IBS. Work with a dietitian to personalize your low FODMAP journey.
Which beans are the easiest to digest?
In general, all low FODMAP beans in their proper amounts that meet low FODMAP standards are the easiest to digest. Refer back to our low FODMAP beans list for details.
Black beans and IBS: Are black beans low FODMAP?
It’s not true that black beans are low in FODMAPs, but you can usually eat up to 2 tablespoons of them per serving without worrying that they will make your IBS symptoms worse.
LOW FODMAP Foods – What CAN I Eat?! (w/ Free PDF Download!)
FAQ
Are lima beans good for IBS?
Are lima beans very gassy?
Are frozen lima beans low in FODMAP?
Are lima beans low FODMAP?
Yes. Lima beans are actually lower in FODMAPs compared to other types of beans! Enjoy canned lima beans by sticking to a serving of ¼ cup cooked (39 grams). Green beans and IBS: Are green beans low FODMAP? Yes. Green beans can be consumed in a low FODMAP diet, as long as you stick to a portion size of 15 raw green beans (about 1 cup) or less.
What is the low fodmap food list?
Low in FODMAPs Vegetables: lettuce, zucchini, eggplant, spinach, carrots, cucumber, aromatic herbs Fruits: tomato, banana, orange, tangerine, grape, melon, kiwi, strawberry, raspberry, passion fruit, pineapple Milk and derivatives: cow’s milk, yogurt and cheese, all lactose-free, hard cheeses and almond milk Proteins: meat, fish, chicken, tofu Breads and cereals: gluten-free pasta, oats, rice, quinoa Industrialized products: gluten-free biscuits, rice crackers Oilseeds: almonds and pumpkin seeds
Which beans have a low FODMAP serving?
The following kinds of beans have a low FODMAP serving. As you can see, in some cases canned pulses have a higher low FODMAP serving than the dried version. This is because when beans and lentils are canned, some of the FODMAPs in the food leak into the water in the can. This lowers the amount of FODMAPs in the beans or lentils.
Can you eat beans on a low FODMAP diet?
You can actually still enjoy beans on the low FODMAP diet. The key is to keep within the recommended serving sizes to prevent gut symptoms. According to Monash, the following b eans can be included: For portion sizes that are low in FODMAPs, check out the Monash app. If portion sizes exceed this, this could trigger your IBS symptoms.