FODMAP food guide
Is black beans low FODMAP?
FODMAP score
50
Moderate
In small portions — Black Beans is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
scant 1/4 cup (40 g) canned and rinsed
Becomes high FODMAP at
1/2 cup or more
Canned and rinsed black beans are low FODMAP at 1/4 cup; larger servings raise GOS.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores black beans at a serving of scant 1/4 cup (40 g) canned and rinsed; at 1/2 cup or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
Numbers are for canned beans drained and rinsed, since much of the GOS sits in the canning liquid; beans cooked from dried carry more at the same weight. At this size black beans are a topping or a side spoonful rather than the base of the bowl.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.