Are Green Beans Low FODMAP? What You Need to Know
If you’re navigating the low FODMAP diet, one of the most common questions is, are green beans low fodmap? The short answer is yes—with some important caveats. Green beans, also known as French beans or string beans, are generally considered low FODMAP when eaten within specific serving sizes. But let’s unpack what that means and how you can still enjoy them without triggering digestive discomfort.
Understanding Green Beans and FODMAPs
Green beans contain oligosaccharides, which are a type of FODMAP. However, research and testing show that green beans are low FODMAP at a serving size of up to 75 grams per person. That makes them a safe vegetable option for many on the low FODMAP diet. Larger amounts, however, can push you into high FODMAP territory, so portion control is key.
It’s also important to distinguish green beans from other legumes. For example, broad beans, baked beans, and soybeans are high FODMAP or only low in very small amounts. So when cooking with beans, make sure you’re using green beans and not other types.
How to Cook Green Beans Low FODMAP Style
Green beans are naturally low FODMAP, but many recipes use ingredients that can hike up the FODMAP content—like garlic, onions, or standard broth. Here’s how to keep your green bean dishes gut-friendly and delicious.
Replace High FODMAP Ingredients
- Onions & Garlic: These are classic high FODMAP offenders. Instead of using onion or garlic, swap in the green parts of spring onions or leeks (up to 97g for green tops) or use certified low FODMAP garlic alternatives like Gourmend Garlic Scape Powder or garlic-infused oil. These maintain that savory punch without the FODMAP overload.
- Broth/Stock: Traditional beef or chicken broth often contains onion and garlic. Use a certified low FODMAP broth like Gourmend Chicken or Beef Broth, which have no upper serving limits, ensuring you get rich flavor without gut irritation.
- Dairy: Opt for lactose-free milk, yogurt, and cheeses. Hard cheeses like cheddar and parmesan are safe at any quantity, but creamy cheeses like cream cheese or ricotta should be limited to 40g per serve.
- Sweeteners: Replace honey or agave syrup—which have small low FODMAP serving sizes—with maple syrup or white sugar, both of which are low FODMAP at any amount.
Low FODMAP Green Bean Recipe Inspiration
Here’s a simple, gut-friendly green bean sauté that you can whip up in under 20 minutes.
Ingredients (per person):
- 75 g fresh green beans (trimmed)
- 1 tablespoon garlic-infused olive oil (ensure no garlic pieces)
- 2 tablespoons chopped green parts of spring onion or leek
- 1 teaspoon lemon zest (max 3g low FODMAP)
- Salt and freshly cracked black pepper to taste
- 1 tablespoon freshly squeezed lemon juice (max 21g low FODMAP)
- 30 ml low FODMAP chicken broth (Gourmend brand recommended)
Instructions:
- Blanch the green beans in boiling water for 3-4 minutes until tender-crisp. Drain and set aside.
- In a sauté pan, heat the garlic-infused oil over medium heat. Add the chopped green parts of spring onion and sauté for 1 minute until fragrant.
- Add the green beans, lemon zest, and chicken broth. Toss to coat and cook for another 2-3 minutes, letting the broth reduce slightly.
- Finish with a squeeze of lemon juice, salt, and pepper. Serve immediately.
This recipe avoids high FODMAP alliums and uses low FODMAP broth to build depth of flavor while keeping the dish tummy-friendly.
Why Portion Size Matters with Green Beans
One of the biggest pitfalls in low FODMAP cooking is ignoring serving sizes. Green beans are safe up to 75g per person, but exceeding that can introduce oligosaccharides that cause symptoms. If you want to enjoy a larger portion, consider mixing green beans with other low FODMAP veggies like carrots or zucchini (though note zucchini only up to 67g is low FODMAP), which add volume without extra FODMAPs.
Other Low FODMAP Veggie Options to Pair with Green Beans
- Carrots: Safe at any amount for flavor and crunch.
- Spinach (English): Avoid baby spinach as it is borderline high FODMAP, but standard English spinach is safe.
- Eggplant: Limit to 178g per person due to moderate FODMAP content.
By combining these veggies, you can create colorful, satisfying plates that stay well within low FODMAP guidelines.
Final Thoughts and Recommendations
Green beans are a fantastic low FODMAP vegetable that can add freshness and texture to your meals. The key is to respect serving sizes and swap out common high FODMAP ingredients like garlic, onion, and standard broth with gut-friendly alternatives. Brands like Gourmend Foods offer excellent low FODMAP broths and seasoning powders that make it easy to enjoy bold flavors without worry.
So next time you’re wondering “are green beans low fodmap,” you can confidently say yes—when prepared thoughtfully. Try the garlic-infused oil method, use green parts of spring onions, and keep your servings in check. Your gut will thank you.
For more detailed info on green beans and the low FODMAP diet, check out the original guide here.
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