Are baked beans low FODMAP?
High FODMAP, usually limited
Baked beans are high FODMAP and are usually limited during the elimination phase.
High FODMAPUsually high: the beans are rich in GOS, and many brands add onion or garlic.
Last reviewed October 24, 2026
Baked beans on a low FODMAP diet
- Leave baked beans out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in baked beans
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Lower-FODMAP swaps
Low FODMAPMore from legumes & plant protein
Common questions
Are baked beans low FODMAP?
Baked beans are high FODMAP and are usually limited during the elimination phase. They contain GOS. Usually high: the beans are rich in GOS, and many brands add onion or garlic.
Which FODMAPs are in baked beans?
Baked beans contain GOS. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have baked beans during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of baked beans?
Lower-FODMAP options include firm tofu and eggs.
How do I test baked beans during reintroduction?
Baked beans belong with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Learn more
Category
Legumes & Plant Protein · Legume-based dish
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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