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.
High FODMAP
Refried Beans
Higher range
Listed serving
No safe serving size
Higher in GOS, Fructans
Moderate FODMAP
Roasted Chickpeas
Portion-sensitive
Listed serving
15g / approx. 15 pieces
Higher in GOS, Fructans
Low FODMAP
Runner Beans
Lower range
Listed serving
1/2 cup / 75g cooked
Higher in Trace amounts only
Low FODMAP
Silken Tofu
Lower range
Listed serving
1/2 cup / 125g
Higher in Trace amounts only
High FODMAP
Pinto Beans
Higher range
Listed serving
No safe serving size
Higher in GOS, Fructans
Low FODMAP
Puy Lentils
Lower range
Listed serving
1/4 cup / 45g cooked
Higher in Trace amounts only
High FODMAP
Red Beans
Higher range
Listed serving
No safe serving size
Higher in GOS, Fructans
Moderate FODMAP
Pea Flour
Portion-sensitive
Listed serving
2 tablespoons / 20g
Higher in GOS, Fructans
Moderate FODMAP
Pigeon Peas
Portion-sensitive
Listed serving
1 tablespoon / 15g cooked
Higher in GOS, Fructans
Moderate FODMAP
Natto
Portion-sensitive
Listed serving
2 tablespoons / 30g
Higher in GOS