Eating French Beans on a FODMAP Diet
Thankfully, you don’t have to rule French beans out of your diet completely as they are low FODMAP if you keep an eye on those portions. We’ve covered a few questions you may have about eating French beans on a low FODMAP diet below which should help you out.
Recommended French Bean Portion
Often, the case is that you see an item listed as low FODMAP and think you can eat an abundance of them. You’ll have them tossed into a salad for lunch, stirred into pasta for dinner and then munch of leftovers as an evening snack.
But you still need to err on the side of caution when eating french beans or green beans. They remain low FODMAP at 15 beans (around 75g). If you increase this to 25 beans then the FODMAP level already increases to moderate.
This just goes to show how vital it is that you keep on top of not just what you’re eating but how much of those items you’re eating.
FODMAP Tip: Roughly 15 Beans is the Equivalent of a Low FODMAP Portion
How to Use French Beans
If you’ve decided that you’re going to eat French beans while following a low FODMAP diet then you might need a few ideas on what to actually do with them. These ideas might help:
Make a Salad
People often resort to boiling beans and serving them with a squeeze of lemon. There’s nothing wrong with this, of course, but you can actually use French beans as a salad ingredient. Simply blanch until al dente then toss with usual salad ingredients.
French beans work particularly well with pumpkin seeds, feta cheese and olive oil.
Pickle and Jar Them
Pickled French beans are a true delicacy that can be enjoyed hot or cold. Make a brine with vinegar and salt, pour over the French beans with a little dill and jar up. That’s all there is to it.
Low FODMAP French Bean Recipes
If you’re looking for delicious recipes containing French beans that are low FODMAP then give these a go:
Other Bean Varieties
French beans aren’t the only legume you might want to eat when following a low FODMAP diet. There is a range of beans you might be wondering about which is why we have covered a few more below for you:
Are Edamame Beans Low FODMAP?
Sprinkled with chilli or salt, edamame beans are a delicious snack. But are they low FODMAP. Edamame are soybeans that haven’t completely matured. As you may know, soybeans are high FODMAP. So can you eat edamame? Yes, you can!
You do need to watch your portions, but you can eat roughly 100g of edamame in their pods or 50g out of them and the FODMAPs will remain low.
Are Green Beans Low FODMAP?
French beans and green beans are actually the same. Green beans are sometimes referred to as haricot vert (green beans in French). Therefore, you can use the same portion control outlined above when eating green beans. If you eat up to 15 then they’ll remain low FODMAP thankfully.
Are Broad Beans Low FODMAP?
Unfortunately, you need to avoid eating broad beans as they are listed as high FODMAP.
Are Runner Beans Low FODMAP?
Runner beans are similar to green beans so we would say that you are safe to consume runner beans when following a low FODMAP diet but try to follow the portion sizes outlined above for green beans and French beans.
Provided that you follow strict portion controls and don’t get carried away with eating your French or green beans, then they will remain low FODMAP and you can enjoy them as often as you like.
That’s another veggie you can add to the list of things you can eat if you’re following a low FODMAP diet, thankfully!
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