Low-FODMAP beans and legumes list

Beans, lentils, chickpeas, tofu, and portion-sensitive plant proteins. Each card links to a full lookup page with a verdict, portion note, swap, and related guides.

Baked beansHigh / at any Black beansHigh / no general low-FODMAP serving listed for elimination Chickpeas (large)High / at any Chickpeas (rinsed)Moderate / at ¼ cup HummusModerate / at 2 tbsp Kidney beansHigh / no general low-FODMAP serving listed for elimination Lentils (canned)Moderate / at ½ cup SoybeansHigh / at any TempehLow / at 100g Tofu (firm)Low / at 170g

Build a simpler first week from here. Use the free starter kit, label guide, and meal plan before buying specialty products or changing several foods at once.

Starter kit Label guide Meal plan Methodology