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Legumes & Nuts FODMAP Guide

Browse 87 legumes & nuts with low, moderate, and high FODMAP ratings plus serving-size guidance.

32 Low FODMAP
1 Moderate
54 High FODMAP

All Legumes & Nuts

Bean, black (Douchi), fermented
Low

Bean, black (Douchi), fermented

Listed serving: 1 serve (1 tablespoon)

Bean, Fermented Fava Bean Granules, Tarhurin Papu Oy
Low

Bean, Fermented Fava Bean Granules, Tarhurin Papu Oy

Listed serving: 1 serve

Bean, mung, whole, dried, sprouted
Low

Bean, mung, whole, dried, sprouted

Listed serving: 1 serve (1 cup)

Chile, green, peeled, deseeded
Low

Chile, green, peeled, deseeded

Listed serving: 1 serve (1 medium)

Egg replacer
Low

Egg replacer

Listed serving: 1 serve (1 teaspoon)

Fermented bean curd (contains chilli, without garlic or onion)
Low

Fermented bean curd (contains chilli, without garlic or onion)

Listed serving: 1 serve (1 tablespoon)

Grain, millet, barnyard, cooked
Low

Grain, millet, barnyard, cooked

Listed serving: 1 serve (½ cup)

Grain, millet, foxtail, cooked
Low

Grain, millet, foxtail, cooked

Listed serving: 1 serve (½ cup)

Grain, millet, pearl, cooked
Low

Grain, millet, pearl, cooked

Listed serving: 1 serve (½ cup)

Hominy, canned, drained
Low

Hominy, canned, drained

Listed serving: 1 serve (½ cup)

Meat alternative, vegetarian, mycoprotein (without garlic and onion), mince, cooked
Low

Meat alternative, vegetarian, mycoprotein (without garlic and onion), mince, cooked

Listed serving: 1 serve (½ cup)

Nut, Brazil, shelled, raw
Low

Nut, Brazil, shelled, raw

Listed serving: 1 serve (10 nuts)

Nut, chestnut, shelled, boiled
Low

Nut, chestnut, shelled, boiled

Listed serving: 1 serve (4 nuts)

Nut, chestnut, shelled, roasted
Low

Nut, chestnut, shelled, roasted

Listed serving: 1 serve (4 nuts)

Nut, macadamia, shelled, raw
Low

Nut, macadamia, shelled, raw

Listed serving: 1 serve (15 nuts)

Nut, peanut, with skin, raw
Low

Nut, peanut, with skin, raw

Listed serving: 1 serve (32 nuts)

Nut, pecan, shelled, raw
Low

Nut, pecan, shelled, raw

Listed serving: 1 serve (15 nut halves)

Nut, tigernut, shelled, raw
Low

Nut, tigernut, shelled, raw

Listed serving: 1 serve (15 nuts)

Nut, walnut, shelled, raw
Low

Nut, walnut, shelled, raw

Listed serving: 1 serve (15 nut halves)

Seed, caraway
Low

Seed, caraway

Listed serving: 1 serve (2 tablespoons)

Seed, chia, black, dried
Low

Seed, chia, black, dried

Listed serving: 1 serve (2 tablespoons)

Seed, chia, white, dried
Low

Seed, chia, white, dried

Listed serving: 1 serve (2 tablespoons)

Seed, egusi, hulled
Low

Seed, egusi, hulled

Listed serving: 1 serve (3 tablespoons)

Seed, hemp
Low

Seed, hemp

Listed serving: 1 serve (3 tablespoons)

Seed, lotus (Phool Makhana), popped
Low

Seed, lotus (Phool Makhana), popped

Listed serving: 1 serve (1 cup)

Seed, lotus, white, dried, soaked
Low

Seed, lotus, white, dried, soaked

Listed serving: 1 serve (10 seeds)

Seed, poppy, black
Low

Seed, poppy, black

Listed serving: 1 serve (3 tablespoons)

Seed, poppy, white
Low

Seed, poppy, white

Listed serving: 1 serve (3 tablespoons)

Seed, pumpkin, hulled, dried
Low

Seed, pumpkin, hulled, dried

Listed serving: 1 serve (3 tablespoons)

Seed, sesame
Low

Seed, sesame

Listed serving: 1 serve (3 tablespoon)

Tempeh, plain
Low

Tempeh, plain

Listed serving: 1 serve (1 cup)

Tofu (soy bean curd), firm, drained
Low

Tofu (soy bean curd), firm, drained

Listed serving: 1 serve (1 cup)

Flour, millet, finger / ragi
Moderate

Flour, millet, finger / ragi

Listed serving: Low serve (¾ cup)

Baked beans, canned in tomato sauce
High

Baked beans, canned in tomato sauce

Listed serving: Low serve (2 teaspoons)

Bean, Adzuki / Red Chori, dried, boiled, drained
High

Bean, Adzuki / Red Chori, dried, boiled, drained

Listed serving: Low serve (1 tablespoon)

Bean, Adzuki, canned, drained
High

Bean, Adzuki, canned, drained

Listed serving: Low serve (2 tablespoons)

Bean, black (frijoles), canned, drained
High

Bean, black (frijoles), canned, drained

Listed serving: Low serve (2 tablespoons)

Bean, black, canned, drained
High

Bean, black, canned, drained

Listed serving: Low serve (2 tablespoons)

Bean, black, dried, boiled, drained
High

Bean, black, dried, boiled, drained

Listed serving: Low serve (2 tablespoons)

Bean, black, refried, canned
High

Bean, black, refried, canned

Listed serving: Low serve (2 tablespoons)

Bean, borlotti, canned, drained
High

Bean, borlotti, canned, drained

Listed serving: Low serve (1 tablespoon)

Bean, broad / fava, raw
High

Bean, broad / fava, raw

Bean, butter / lima, canned, drained
High

Bean, butter / lima, canned, drained

Listed serving: Low serve (3 tablespoons)

Bean, butter / lima, dried, boiled, drained
High

Bean, butter / lima, dried, boiled, drained

Listed serving: Low serve

Bean, cannellini, canned, drained
High

Bean, cannellini, canned, drained

Listed serving: Low serve (1/3 cup)

Bean, four bean mix (cannellini beans, chickpeas, red kidney beans, lima beans), canned, drained
High

Bean, four bean mix (cannellini beans, chickpeas, red kidney beans, lima beans), canned, drained

Listed serving: Low serve (1½ tablespoons)

Bean, haricot / navy, dried, boiled, drained
High

Bean, haricot / navy, dried, boiled, drained

Listed serving: Low serve (1 tablespoon)

Bean, moth, dried, boiled, drained
High

Bean, moth, dried, boiled, drained

Listed serving: Low serve (1 tablespoon)

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