Are black beans low FODMAP?
Moderate FODMAP, watch portions
Black beans are moderate FODMAP: small portions may be fine, but larger servings can add up.
Moderate FODMAPCanned black beans, drained and rinsed, may be tolerated in small amounts. Larger portions contain more GOS.
Last reviewed October 24, 2026
Black beans on a low FODMAP diet
- Small amounts of black beans are usually fine during elimination, but larger servings move into high FODMAP territory.
- Avoid pairing them with other moderate or high FODMAP foods in the same meal, which is where stacking matters most.
- If they bother you, note them in a food diary and test them again during reintroduction.
Which FODMAPs are in black 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 FODMAPOther legumes
High FODMAPCommon questions
Are black beans low FODMAP?
Black beans are moderate FODMAP: small portions may be fine, but larger servings can add up. They contain GOS. Canned black beans, drained and rinsed, may be tolerated in small amounts. Larger portions contain more GOS.
Which FODMAPs are in black beans?
Black 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 black beans during the low FODMAP elimination phase?
In small amounts, usually yes. Larger servings can trigger symptoms, especially alongside other FODMAP sources.
What can I use instead of black beans?
Lower-FODMAP options include firm tofu, tempeh and eggs.
How do I test black beans during reintroduction?
Black 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.
Black beans in our guides
Category
Legumes & Plant Protein · Legume
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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