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 / any
Black beansHigh / any amount
Chickpeas (large)High / any
Chickpeas (rinsed)Moderate / ¼ cup
HummusModerate / 2 tbsp
Kidney beansHigh / any amount
Lentils (canned)Moderate / ½ cup
SoybeansHigh / any
TempehLow / 100g
Tofu (firm)Low / 170g
Build a safer first week from here.
Use the free starter kit, then order low-FODMAP pantry staples or the Belly Reset PDF if you want a faster setup.