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Legumes

88 foods · Search for a food or browse by category. Each entry shows the FODMAP traffic light, the safe serving in grams and the FODMAPs it contains.

Low FODMAP (5)

You can eat a normal serving without a problem.

Edamame

Safe serving: 90 g

Lupin beans

Safe serving: Low serving not established

Smoked tofu

Safe serving: 170 g

Tempeh

Safe serving: 100 g

Tofu (firm)

Safe serving: 170 g

Moderate (3)

The safe serving is smaller than a regular one: adjust the amount.

Chickpea flour

Safe serving: 14.2 g

Hummus

Safe serving: 40 g

Silken tofu

Safe serving: 75 g

High FODMAP (80)

A regular serving exceeds the safe serving. Check how much fits: it is not a ban.

Acarajé

Safe serving: 0 g

Adas polo

Safe serving: 0 g

Adzuki beans

Safe serving: Low serving not established

Andalusian cabbage stew

Safe serving: 0 g

Asturian bean and cabbage stew

Safe serving: 0 g

Baked beans

Safe serving: 0 g

Bandeja paisa

Safe serving: 0 g

Bean and sausage stew

Safe serving: 0 g

Beans with clams

Safe serving: 0 g

Black beans

Safe serving: 40 g

Broad beans (fava)

Safe serving: 0 g

Broad beans with ham

Safe serving: 0 g

Brown beans

Safe serving: Low serving not established

Butter beans (lima)

Safe serving: 0 g

Cantabrian bean and cabbage stew

Safe serving: 0 g

Cassoulet

Safe serving: 0 g

Chana masala

Safe serving: 0 g

Charro beans

Safe serving: 0 g

Chickpea and meat stew

Safe serving: 0 g

Chickpeas (canned, drained)

Safe serving: 42 g

Chickpeas (home-boiled)

Safe serving: 20 g

Chickpeas with chorizo

Safe serving: 0 g

Chickpeas with spinach

Safe serving: 0 g

Dal

Safe serving: 0 g

Dal makhani

Safe serving: 0 g

Dal tadka

Safe serving: 0 g

Doenjang jjigae

Safe serving: 0 ml

Dutch split pea soup

Safe serving: 0 ml

Etli nohut

Safe serving: 0 g

Ezogelin çorbası

Safe serving: 0 ml

Falafel

Safe serving: 0 g

Fasolada

Safe serving: 0 ml

Fasolka po bretońsku

Safe serving: 0 g

Fatteh

Safe serving: 0 g

Feijoada

Safe serving: 0 g

Ful medames

Safe serving: 0 g

Galician greens and bean stew

Safe serving: 0 g

Gigantes plaki

Safe serving: 0 g

Green peas

Safe serving: 13.6 g

Grey peas with bacon

Safe serving: 0 g

Harira

Safe serving: 0 ml

Koshari

Safe serving: 0 g

Kuru fasulye

Safe serving: 0 g

Kusksu

Safe serving: 0 ml

Lenten chickpea and cod stew

Safe serving: 0 g

Lentil soup

Safe serving: 0 ml

Lentils (canned, drained)

Safe serving: 46 g

Lentils (home-boiled)

Safe serving: 23 g

Lobio

Safe serving: 0 g

Loubia

Safe serving: 0 g

Mapo tofu

Safe serving: 0 g

Meatless lentil stew

Safe serving: 0 g

Mercimek lentil soup

Safe serving: 0 ml

Michirones

Safe serving: 0 g

Minestrone

Safe serving: 0 ml

Moin moin

Safe serving: 0 g

Mujaddara

Safe serving: 0 g

Mung beans (boiled)

Safe serving: 75 g

Olla podrida

Safe serving: 0 g

Onion bhaji

Safe serving: 0 g

Parippu

Safe serving: 0 g

Pasta e fagioli

Safe serving: 0 ml

Pea soup

Safe serving: Low serving not established

Peas with ham

Safe serving: 0 g

Pinto beans

Safe serving: 0 g

Pochas (fresh white beans)

Safe serving: 0 g

Rajma

Safe serving: 0 g

Red kidney beans

Safe serving: 0 g

Ribollita

Safe serving: 0 ml

Sambar

Safe serving: 0 ml

Soy burger

Safe serving: Low serving not established

Soy flour

Safe serving: Low serving not established

Soy mince (vegetarian)

Safe serving: Low serving not established

Soybeans

Safe serving: 0 g

Stewed lentils

Safe serving: 0 g

Textured soy protein

Safe serving: Low serving not established

Tolosa black beans

Safe serving: 0 g

Valencian wheat and bean stew

Safe serving: 0 g

Virado à paulista

Safe serving: 0 g

White beans (haricot)

Safe serving: 17.6 g

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Fodmind

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Chickpeas (canned… Why does it upset you?

HIGH Chickpeas (canned, drained)

LOW Tofu (firm)

LOW Tempeh

HIGH

LOW

LOW

Chickpeas (canned… Why does it upset you?

up to 42 g · Chickpeas (canned, drained)

up to 170 g · Tofu (firm)

up to 100 g · Tempeh

Chickpeas (canned… Why does it upset you? HIGH up to 42 g

✓

Chickpeas (canned… Why does it upset you?

HIGH up to 42 g · Chickpeas (canned, drained)

LOW up to 170 g · Tofu (firm)

LOW up to 100 g · Tempeh

FODMAPsFructans, GOS, Lactose, Fructose, Sorbitol, Mannitol.

1

Chickpeas (canned… Why does it upset you? Alternative: Tofu (firm) ✓