Why does Field Doctor use peas, beans and lentils in their low FODMAP meals?Updated 2 months ago

Beans, peas and lentils are often avoided by people with IBS as they are high in two types of FODMAP - galacto-oligosaccharides (GOS) and fructans. But you can include most beans peas and lentils on a low FODMAP diet in small portions.  

An example is chickpeas – a quarter cup of canned and rinsed chickpeas (about 40 grams) is a low FODMAP serving.   

We choose to include peas, beans and lentils in our meals in low FODMAP quantities because they’re a brilliant source of beneficial nutrients like protein, fibre and prebiotics.

Prebiotics are a specific type of fibre that feed beneficial bacteria in the gut, which in turn can have positive effects on health. A low FODMAP diet restricts intake of prebiotic fibre which is one of the reasons it’s not a lifelong diet.  

Including prebiotic-rich foods like pulses and nuts in low FODMAP portion sizes means you can benefit from these fibres without triggering symptoms.