Are French Beans Low FODMAP?

French beans are an easy, healthy side dish that you can serve alongside a range of meals. But is that the case if you’re following a low FODMAP diet? Can you still enjoy French beans or are they actually packed full of FODMAPs?

The Quick Answer

French beans are generally low FODMAP provided that you adhere to strict portion sizes. If you consume too much in a serving then they will become high FODMAP. You should stick to around 75g of French beans to keep the FODMAPs low.

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.

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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.

Low FODMAP Dressed French Beans Recipe

Low FODMAP doesn’t have to equal bland. There’s this misconception that anything low FODMAP has no flavour – how can you have flavour when you can’t eat onion or garlic, right? Well, this dressed French bean recipe just goes to show how tasty low FODMAP food can be.

Ingredients:

  • 150g French beans, trimmed
  • 2tbsp garlic-infused olive oil
  • 1 lemon
  • Salt
  • Black pepper

Method:

  1. Bring a large pot of salted water to a boil. Add your green beans and cook for roughly 3 minutes. You do not want to overcook your French beans so they become a floppy mess.
  2. While the beans cook, whisk together the oil, juice and zest from the lemon, a pinch of salt and a pinch of black pepper until it becomes a thick dressing.
  3. When the beans are cooked, drain then tip straight into the dressing and give them a toss.

A simple recipe that is completely packed full of flavour and perfectly suitable for anyone following a low FODMAP diet. You can even try and mix it up by adding pine nuts to the dishes or giving the beans an Asian twist by using lime in place of lemon and some diced chilli.

Are Edamame Beans Low FODMAP?

Sprinkled with chilli or salt, edamame beans are a delicious snack. But are they low FODMAP. Edamame are soybeans which 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 Edamame Low FODMAP

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.

Quick Summary

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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