Legumes and pulses
Legumes and pulses are known for causing excess gas and bloating, which is partly attributed to their high FODMAP content.
GOS is the major FODMAP content in legumes and pulses. This content is affected by how the food is prepared. For instance, canned lentils contain half the GOS that boiled lentils do.
This is because GOS is water soluble, meaning some of it leaches out of the lentils and into the liquid.
Nonetheless, even canned legumes are a significant source of FODMAPs, though small portions (typically 1/4 cup per serving) can be included in a low FODMAP diet.
Legumes and pulses with high FODMAP include:
- almonds
- baked beans
- black beans
- black-eyed peas
- broad beans
- butter beans
- cashews
Legumes and pulses with low FODMAP include:
- tofu
- tempeh
- eggs
- most nuts and seeds