Are Black Beans Low FODMAP?
| FODMAP level | High |
|---|---|
| Main FODMAP group(s) | GOS |
| Food category | 🫘 Legumes & Beans |
Low-FODMAP alternatives to Black Beans
If you are avoiding Black Beans, these are better tolerated on a low-FODMAP diet:
More legumes & beans and their FODMAP levels
Track Black Beans and your FODMAP triggers
JustAddTofu is a free iOS app that flags high-FODMAP foods as you log meals by voice — in 99+ languages, with no account required. It helps you run the low-FODMAP elimination and reintroduction phases and spot which foods set off your IBS.
Black Beans & FODMAP FAQ
Are Black Beans low FODMAP?
High FODMAP — high in GOS. Black beans are high in GOS, making them high FODMAP. Canned, rinsed beans in a small serving are better tolerated, and firm tofu or tempeh are reliable low-FODMAP protein swaps.
Can I eat Black Beans on a low-FODMAP diet?
Black Beans are high FODMAP and best avoided during the elimination phase, as they are high in GOS. Reintroduce carefully later to find your personal tolerance.
What are low-FODMAP alternatives to Black Beans?
Low-FODMAP swaps include Firm Tofu, Tempeh. These are better tolerated than Black Beans on a low-FODMAP diet.
Last reviewed June 2026. FODMAP ratings are based on Monash University low-FODMAP guidance and general dietary references. FODMAP tolerance and serving sizes are individual — this is general information, not medical advice. Track your own response and work with a dietitian on elimination and reintroduction.