Are green beans low FODMAP? First, let’s review what makes a food low or high FODMAP. 

FODMAPs are carbohydrates, specifically sugars and fibers, that are naturally found in a variety of foods. They are not good or bad, they just kind of are. When you have IBS, you may feel the effects of eating high FODMAP foods. Symptoms include gas, bloating, abdominal pain, diarrhea and/or constipation. 

Monash University is our go to source when it comes to testing FODMAPs. They are frequently testing (and retesting) common foods to find out what levels of FODMAPs they might contain. While you are in the elimination phase of the Low FODMAP diet, you want to stick to Low FODMAP serving sizes. Once you move into the reintroduction (or challenge) phase, you are testing moderate and high FODMAP servings of various foods. 

Portion size explanation

FODMAPs are all about the portion size. This can often connect the dots for people when it comes to why a food bothers one day, but not the next (bigger vs. smaller portions), but it can also be frustrating having to be careful. This is one of the reasons that I highly recommend getting the Monash app, as opposed to relying on possibly outdated FODMAP lists. It gives you more variety and flexibility in the diet, albeit with a little extra work. 

When it comes to portions of green beans, it’s pretty straightforward. Keep it to less than ½ cup (raw measurement) and it’s considered Low FODMAP. This is for elimination phase purposes. Once you know what your FODMAP trigger is, you may or may not have to limit your portions of green beans.

What FODMAPs do green beans contain?

Monash has tested green beans, but not canned green beans  (remember, the canning process can sometime reduce the FODMAP content) or frozen. In the case of green beans, they tested them in their raw state. What does that mean? Not much, they’re still going to be low FODMAP when they’re cooked. Feel free to consume fresh, frozen or canned green beans on the Low FODMAP diet.

Now onto what FODMAPs green beans contain. 

In a ½ cup serving (75g), green beans contain a moderate amount of sorbitol, which is a sugar alcohol

In a ¾ cup serving, green beans contain a high amount of sorbitol and a moderate amount of mannitol. If you find that you do not have an intolerance to sorbitol, but you do have a moderate intolerance to mannitol, play around with the portion size. Somewhere between ½-¾ cup will likely be safely tolerated. 

What are the nutrition benefits of the green beans

They are a decent source of fiber, constain a small amount of protein and provide almost 10% of your daily value of folate (a B vitamin). They also contain some calcium, Vitamin A and Vitamin C. 

How to use the food in your Low FODMAP diet

• Use as a basic side for dinner (protein, veggie, starch like chicken, rice and green beans)
• You can eat them raw, roasted, sauteed, mixed in a soup or added to a salad.
• Try one of the recipes below

There are a lot of really great Low FODMAP recipe ideas out there! Click the link below to see some of my favorites.

Low FODMAP Lemon Green Beans with Pine Nuts from Fun Without FODMAPs

Creamy Low FODMAP Green Bean Casserole from Rachel Pauls Food

Pan Roasted Green Beans with Almonds from FODMAP Everyday

Potato Salad with Green Beans and Mustard Vinaigrette from Monash University 

My favorite recipe with green beans is to lightly saute them with olive oil (garlic infused would be good here!) and lemon pepper seasoning. FODY makes a great Lemon & Herb that would work here!

What’s your favorite way to eat green beans? Tell us below! 

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