Are Beansprouts Low FODMAP?

Beansprouts are an essential element to stirfries and Asian dishes so, when it comes to following a low FODMAP diet, do you have to forfeit those crunchy beansprouts or are they low FODMAP?

The Quick Answer

Yes, beansprouts are low FODMAP and are good to eat if you’re following a low FODMAP diet. That means you can toss a handful into your next stirfry without worrying about it. Unlike a lot of foods, there are no strict portion sizes to follow to keep beansprouts low FODMAP.

Eating Beansprouts on a FODMAP Diet

It’s not just as simple as knowing that beansprouts are low FODMAP. We’ve taken a look at the ways you can use beansprouts in your cooking when following a low FODMAP diet and provided our ultimate low FODMAP stir fry recipe too.

It’s also worth noting that beansprouts are mung beans. You may come across recipes that mention mung beans – all you need to do is use beansprouts in their place.

Recommended Beansprout Portion

Although some foods are low FODMAP, you still need to watch your portion size to keep the FODMAPs low. Fortunately, with beansprouts, you can eat away to your heart’s content.

Monash did an extensive study into sprouting foods and found that when mung beans sprout (to form what we know as beansprouts) their levels of FODMAP actually reduce.

This means it’s good news for you as you can grab a handful of beansprouts as and when you want to bulk out any stir fry, curry, coleslaw or salad.

FODMAP Tip: A Handful or Two of Beansprouts is Low FODMAP

How to Use Beansprouts

The go-to use for beansprouts is to simply toss them into a stir fry for a couple of minutes to bulk out your dish. They’re often not the star of the show – and we think that’s a real shame.

Because you can consume as many beansprouts as you fancy on a low FODMAP diet, we thought it would be a good idea to give you a few options when it comes to using beansprouts:

Raw Beansprout Salad

You may not think it, but beansprouts can be eaten raw. The NHS does advise that you should only do so if the package claims that the beansprouts are ready to eat.

You just need to make a simple oriental dressing to toss through the beansprouts. You can even try using them in an Asian-inspired coleslaw to add that much-needed crunch.

Noodle Soup

You don’t have to fry your beansprouts, they’ll cook perfectly well in simmering water. That means you can grab a handful and throw them into your next batch of chicken noodle soup.

Now that you’ve got a few interesting ways to use beansprouts, why not check out our delicious low FODMAP stir fry recipe below:

Low FODMAP Beansprout Recipes

If you’re looking for delicious recipes containing beansprouts that are low FODMAP then give these a go:

Common Beansprout FAQs

There are a handful of products related to beansprouts that you might be concerned about or you may have a frequently asked question about eating beansprouts on a low FODMAP diet. We’ve answered a few common queries below:

Is Sprouted Tofu Low FODMAP?

Thankfully tofu is low FODMAP, in general. It is also a great source of good protein which means it can be stirred into noodle and rice dishes to add extra nutrients to the dish.

Are Other Sprouts Low FODMAP?

Generally speaking, other sprouts are low FODMAP such as broccoli or radish sprouts which are often used for salad toppings. You’ll rarely need to use many sprouts – just a sprinkle for their peppery flavour – so there’s little need to worry about portion sizes.

Quick Summary

If you’re following a low FODMAP diet then beansprouts are the ideal low FODMAP food. They’re full of flavour, texture and goodness and can be eaten in a variety of ways.

Whether you want to toss them raw into a salad, mix them into an Asian curry or simply stir fry, as we have above, they’re a must-have for anyone following a low FODMAP diet.

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