Beans and legumes are known for causing gas so it would make sense to avoid them on an IBS diet, right?

Not necessarily.

While they can cause issues due to their high oligos content (FODMAPs- read more about that here), it may be possible to include some in your diet. The key is to try them in the right amounts.

Chickpeas, lentils, butter beans and mung beans are  more likely to be tolerated as they are low FODMAP in the following serving sizes:


Oligos dissolve in water so cooking methods can affect the FODMAP content.  Make sure to drain and rinse your beans and legumes well.

If you can tolerate these small amounts of beans and legumes I highly recommend including them in your diet a couple of times each week- more, if you are following a vegetarian diet.  They are a great source of fibre and folate: both of which are of great benefit to the cardiovascular system.

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