Overview
About Broad beans
Broad beans are the fresh podded bean of British and Mediterranean cooking, the ones you pod from the fuzzy jacket and often double-pod again to slip off the grey skin.
Culinary care aside, they are one of the highest-FODMAP legumes there is: top-of-scale for total FODMAPs, high in fructans and highest for galacto-oligosaccharides (GOS). That double load of two fermentable fibres is why even a small serving of fresh broad beans can bloat a sensitive gut.
Sensitivities
How Broad beans scores
Watch for
What trips people up
- Highest galacto-oligosaccharides (GOS) rating and high in fructans, two FODMAPs at once, so broad beans are among the gassiest legumes for a sensitive gut
- Top-of-scale for total FODMAPs; portion size matters and there is little tolerated serving for IBS
- Moderately high in lectins, so broad beans should be cooked well rather than eaten raw
- Poor for SIBO management given the combined fructan and GOS fermentation
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Broad beans
Are broad beans low FODMAP?
No, broad beans are one of the highest-FODMAP legumes. They are high in fructans and top-of-scale for galacto-oligosaccharides (GOS), so they carry two fermentable fibres at once. Even a modest podded portion can trigger bloating in IBS. Edamame in a small serving, quinoa or rice are much gentler.
Does double-podding broad beans make them easier to digest?
Slipping off the grey skin after blanching improves texture and colour, but it does not meaningfully lower the fructan and GOS FODMAPs inside the bean, which are what cause the bloating. Cooking them well does reduce the lectin content, but the FODMAP load stays high, so portion size is what matters for a sensitive gut.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.