FODMAP food category
Legumes & Pulses
Are beans low FODMAP? Check our guide to legumes, lentils, and chickpeas. Learn safe preparation methods like rinsing and soaking to reduce galacto-oligosaccharides (GOS).
99 food guidesSearch all foods
CategoryLegumes & Pulses
Food directory
Choose a food for the full answer.
Range labels should always be read with the listed portion. Preparation, brand, ripeness, and the rest of the meal can change the practical result.
Moderate FODMAP
Soy Yogurt
Portion-sensitive
Listed serving
1/4 cup / 60g
Higher in GOS, Fructans
Moderate FODMAP
Soy Nuts
Portion-sensitive
Listed serving
1 tablespoon / 15g
Higher in GOS, Fructans
Low FODMAP
Soy Protein
Lower range
Listed serving
20g powder
Higher in Trace amounts only
Moderate FODMAP
Soy Milk
Portion-sensitive
Listed serving
1/4 cup / 60ml
Higher in GOS, Fructans
Low FODMAP
Snap Peas
Lower range
Listed serving
10 pods / 30g raw
Higher in Trace amounts only
Low FODMAP
Snow Peas
Lower range
Listed serving
1/2 cup / 40g raw
Higher in Trace amounts only
Moderate FODMAP
Soy Cheese
Portion-sensitive
Listed serving
1 slice / 20g
Higher in GOS, Fructans
Low FODMAP
Soy Curls
Lower range
Listed serving
20g dry
Higher in Trace amounts only
High FODMAP
Soy Flour
Higher range
Listed serving
No safe serving size
Higher in GOS, Fructans
Low FODMAP
Red Lentils
Lower range
Listed serving
1/4 cup / 45g cooked
Higher in Trace amounts only