Low-FODMAP cooking

Beans substitute

The short answer

Canned lentils and canned chickpeas — well drained and rinsed — are the best low-FODMAP swaps when you want that legume role. Beans are high in GOS, the FODMAP behind their gassy reputation; canning and rinsing wash a good share of it away, and lentils and chickpeas start lower than most beans to begin with.

Why beans triggers symptoms

High in GOS

Beans are famously gassy for a reason: they're high in GOS (galacto-oligosaccharides), carbohydrate chains humans simply don't have the enzyme to break down. They pass whole to the large intestine, where bacteria ferment them — hence the reputation. GOS is water-soluble, which is the key to eating legumes on a low-FODMAP diet: canned legumes have soaked in liquid that pulls out a lot of the GOS, so a drained, rinsed can is far gentler than the same beans cooked from dry. Lentils and chickpeas are naturally lower than kidney, black or baked beans, so they're the ones to reach for.

In short, beans is high in GOS (galacto-oligosaccharides) — carbohydrate chains humans lack the enzyme to split, so they pass to the large intestine to be fermented. These are all FODMAPs — the fermentable carbs behind most IBS food triggers.

Monash rates most beans high, but canned, rinsed lentils stay low at about ½ cup and canned, rinsed chickpeas at about ¼ cup — portion is doing real work here.

The best low-FODMAP beans substitutes

No single swap does everything beansdoes, so pick the one that fits the job — here’s how each performs, and where it doesn’t.

Canned lentils (drained and rinsed)

Up to about ½ cup (46 g) per serving stays low-FODMAP

In the kitchen: The most flexible legume swap — soft, quick and low-FODMAP once rinsed. Perfect in soups, salads, dal-style dishes and as a mince-extender in bolognese or shepherd's pie.
Taste: Earthy and mild; they melt into sauces and hold gently in salads.
Where it falls short: Softer than dried-and-cooked lentils, and the ½-cup ceiling means a big bowl of lentil soup can still add up — keep the portion in check.

Canned chickpeas (drained and rinsed)

Up to about ¼ cup (42 g) per serving stays low-FODMAP

In the kitchen: Rinsed canned chickpeas are low in a modest portion — enough to scatter over a salad, roast for a crunchy snack, or blend a small amount into hummus.
Taste: Nutty and creamy, with a satisfying bite.
Where it falls short: The low serving is genuinely small (about a quarter cup), so a big scoop of hummus or a chickpea-heavy curry will tip over into high — this is a garnish-sized swap, not a main-portion one.

Firm tofu

Swap in an equal volume for the protein and bulk of beans

In the kitchen: Firm, pressed tofu is low-FODMAP (silken tofu is not) and a great plant-protein stand-in — crumble it into chilli and tacos, or cube it into curries and stir-fries where you'd have used beans.
Taste: Neutral; it soaks up whatever it's cooked in.
Where it falls short: None of the earthy bean flavour or the same texture — it's a protein-and-bulk swap, so lean on your spices to carry the dish.

Tempeh

About 1:1 for a firm, protein-rich swap

In the kitchen: Fermentation lowers tempeh's FODMAPs, and it's low in a normal serving. Firm and nutty, it's excellent sliced and pan-fried or crumbled into ragùs and grain bowls.
Taste: Nutty, savoury and satisfyingly firm, with a gentle ferment tang.
Where it falls short: Denser and chewier than beans, with a stronger flavour of its own — great in its own right, but not a quiet stand-in.

Green beans (in salads and sides)

Use freely as a low-FODMAP vegetable where beans added freshness

In the kitchen: Common green beans are low-FODMAP and bring crunch and colour to salads and sides that a pulse might otherwise fill.
Taste: Fresh, grassy and crisp — a vegetable, not a pulse.
Where it falls short: They're a fresh vegetable, so they can't do the creamy, starchy, protein-rich job of a cooked pulse in a stew or dip.

See the FODMAP data

Every serving threshold below is drawn from published research with the sources shown, so you can see exactly why each food lands where it does.

Kidney beans (high)→Black beans (high)→Baked beans (high)→Canned chickpeas (low, small serve)→Canned lentils (low, small serve)→

The bottom line

The reassuring news is that legumes aren't entirely off the table — canned, rinsed lentils and chickpeas in sensible portions genuinely fit a low-FODMAP diet, and firm tofu or tempeh cover the protein role in bulk. The honest catch is portion: these swaps come with real serving ceilings (a quarter cup of chickpeas isn't a bowl of hummus), and no low-FODMAP option lets you eat pulses with total abandon. GOS is also a great group to reintroduce, since many people tolerate more than they expect.

Common questions

What beans can I eat on a low-FODMAP diet?

Canned, drained and rinsed lentils (up to about half a cup) and canned, rinsed chickpeas (up to about a quarter cup) are low-FODMAP. Rinsing washes away much of the GOS. Kidney beans, black beans and baked beans are high, so swap those out during elimination.

Why does rinsing canned beans help with FODMAPs?

Beans' main FODMAP, GOS, is water-soluble. Canned legumes sit in liquid that draws a lot of the GOS out of the beans, so draining and rinsing them removes even more. That's why a rinsed can is much gentler than the same beans cooked from dry.

What's a good high-protein substitute for beans?

Firm tofu and tempeh are both low-FODMAP, high-protein swaps for the bulk and protein beans provide. Crumble firm tofu into chilli or tacos, or pan-fry tempeh for grain bowls. Just use firm (not silken) tofu, since silken tofu is high FODMAP.

More low-FODMAP swaps

Onion substitute→Garlic substitute→Honey substitute→Apple substitute→Wheat flour substitute→Milk substitute→Yogurt substitute→Mushrooms substitute→Mango substitute→

This page is for general cooking and information only and is not medical advice. FODMAP content varies with ripeness, processing, and brand, and serving size is what determines tolerance. Always work with your doctor or a registered dietitian on dietary changes for IBS.