Are kidney beans low FODMAP?
High FODMAP, usually limited
Kidney beans are high FODMAP and are usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Kidney beans on a low FODMAP diet
- Leave kidney 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 kidney 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.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Lower-FODMAP swaps
Low FODMAPOther legumes
Moderate FODMAPCommon questions
Are kidney beans low FODMAP?
Kidney beans are high FODMAP and are usually limited during the elimination phase. They contain GOS and fructans.
Which FODMAPs are in kidney beans?
Kidney beans contain GOS and fructans. 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 kidney 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 kidney beans?
Lower-FODMAP options include firm tofu, tempeh and eggs.
How do I test kidney beans during reintroduction?
Kidney 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.
Kidney 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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