Are Black Beans Low FODMAP?

Are Black Beans Low FODMAP?

Black bean sauce (without garlic) is low FODMAP at 1 tablespoon (20g). This fermented condiment made from black soybeans is different from whole black beans. Whole black beans (like other legumes) are high FODMAP at normal serving sizes and should be limited during the elimination phase of a low FODMAP diet.

Safe Serving Size

According to Monash University, black bean sauce without garlic is safe at 1 tablespoon, but FODMAP levels increase to moderate at large servings (around 140g, or about 7 tablespoons). The version with garlic should be avoided entirely.

Important Note: This FODMAP data refers to black bean sauce (a fermented condiment), not whole cooked black beans. Whole black beans are high FODMAP at typical serving sizes, similar to other legumes like kidney beans and pinto beans.

Why Do Black Beans Contain FODMAPs?

Whole black beans contain GOS (galacto-oligosaccharides) and fructans because they are legumes:

• Oligosaccharides - Complex carbohydrates that humans lack digestive enzymes for
• Fermentable - Gut bacteria ferment these undigested carbs, producing gas
• Present in all legumes - Beans, lentils, and chickpeas all contain these FODMAPs
• Can cause IBS symptoms - Including bloating, cramping, gas, and altered bowel movements

However, black bean sauce is different. It’s made from fermented black soybeans (not the same as black beans) and has been processed in a way that reduces FODMAP content at small servings. The fermentation process breaks down some of the oligosaccharides, making the sauce more digestible.

At 1 tablespoon, black bean sauce is low in FODMAPs and should be well-tolerated. At much larger servings (7+ tablespoons), FODMAPs accumulate to moderate and high levels.

Black Bean Sauce vs. Whole Black Beans

It’s important to understand the difference:

Black Bean Sauce

• Fermented condiment made from black soybeans
• Used in Asian cooking (Chinese stir-fries, dim sum)
• Dark, salty, umami-rich paste
• Low FODMAP at 1 tablespoon
• Look for versions without garlic

Whole Black Beans (Turtle Beans)

• Cooked dried black beans
• Common in Latin American cuisine (burritos, rice and beans)
• High FODMAP at normal serving sizes
• Not the same as black bean sauce
• Should be limited during elimination

If you’re looking for whole black beans for burritos or black bean soup, these are high FODMAP and should be avoided or eaten in very small amounts during the elimination phase.

Tips for Using Black Bean Sauce on Low FODMAP

• Check the ingredients - Avoid versions with garlic or onion added
• Measure carefully - Stick to 1 tablespoon per serving
• Use in stir-fries - Black bean sauce adds umami to low FODMAP stir-fries
• Space out servings - Don’t eat black bean sauce multiple times in one day
• Read labels carefully - Some brands add high FODMAP ingredients
• Start small - During elimination, test with a small amount first

Low FODMAP Alternatives to Whole Black Beans

If you’re craving whole beans for Mexican or Latin dishes:

• Firm tofu - Low FODMAP at 170g, can be seasoned like beans
• Tempeh - Fermented soybeans, low FODMAP at 100g
• Canned chickpeas - Very small serving (1½ tablespoons) is low FODMAP
• Canned lentils - Low FODMAP at ¼ cup when drained
• Peanuts - Technically a legume, low FODMAP at 2 tablespoons
• Edamame - Low FODMAP at ¾ cup (frozen, shelled)

Using Black Bean Sauce in Recipes

Black bean sauce is a staple in Asian cooking and adds savory, umami flavor:

• Stir-fries - Toss with bok choy, carrots, and chicken
• Steamed fish - Top fish with black bean sauce and ginger
• Fried rice - Add 1 tablespoon to low FODMAP fried rice
• Noodle dishes - Mix with gluten-free noodles and vegetables
• Dim sum - Use in steamed dishes like spare ribs or eggplant

Recipe Idea: Low FODMAP Black Bean Chicken

• 1 tablespoon black bean sauce (without garlic)
• 1 tablespoon garlic-infused oil
• 2 teaspoons fresh ginger, minced
• 300g chicken breast, sliced
• 1 cup bok choy
• ½ red bell pepper, sliced

Stir-fry chicken in garlic-infused oil, add vegetables, and finish with black bean sauce and ginger.

Canned Black Beans

If you want to try whole black beans during reintroduction:

• Choose canned - Canned beans have lower FODMAPs than home-cooked
• Drain and rinse - Removes some FODMAPs from the canning liquid
• Start with 1-2 tablespoons - Test tolerance with a very small amount
• Wait 3 days - Monitor symptoms before increasing
• Consider frequency - Even if tolerated, don’t eat beans daily

Remember that individual tolerance varies significantly. Some people can handle small amounts of black beans, while others need to avoid them completely.

Garlic in Black Bean Sauce

Many commercial black bean sauces contain garlic, which is high FODMAP:

• Read labels carefully - Look for “garlic” in the ingredients list
• Choose garlic-free versions - Some brands make low FODMAP options
• Make your own - You can make black bean sauce at home with garlic-infused oil
• Avoid “black bean garlic sauce” - This is explicitly high FODMAP

Reintroduction Phase

To test your tolerance for whole black beans:

1. Start with canned, drained black beans - Begin with 2 tablespoons
2. Wait 3 days - Monitor for digestive symptoms
3. Increase gradually - Try ¼ cup if the smaller amount was tolerated
4. Test multiple times - One success doesn’t confirm permanent tolerance
5. Keep a food diary - Track symptoms and amounts

Black bean sauce itself doesn’t need reintroduction testing - it’s already low FODMAP at 1 tablespoon.

The Bottom Line

Black bean sauce (without garlic) is low FODMAP at 1 tablespoon and can be safely enjoyed as a flavorful condiment in Asian cooking. However, whole black beans (the type used in burritos and Latin American dishes) are high FODMAP at typical serving sizes and should be limited during the elimination phase. If using black bean sauce, always check labels to ensure there’s no added garlic or onion. For whole bean alternatives, consider firm tofu, tempeh, or very small servings of canned, drained chickpeas or lentils.