Back to ingredients

Overview

About Navy beans

Navy beans are the small, dense white beans behind classic baked beans and Boston-style bean pots.

Among common beans they carry one of the heaviest FODMAP loads, testing high on both overall FODMAPs and galacto-oligosaccharides (GOS), which is why baked beans are so notorious for gas and bloating. They also run moderate on nickel and oxalate and high on lectins, so between the FODMAPs and the sugary, onion-and-garlic sauce most baked beans come in, they are a frequent gut trigger.

Sensitivities

How Navy beans scores

HistamineSafeHistamine LiberatorsLowFODMAPsAvoidFructansModerateGOSAvoidFructoseSafePolyolsSafeGlutenSafeLactoseSafeDairy ProteinsSafeEggSafePeanutSafeTree NutsSafeSoySafeFishSafeCrustaceansSafeMolluscsSafeSesameSafeCelerySafeMustardSafeLupinSafeAlpha-galSafeAlcoholSafeSpicy FoodsSafeAcidic FoodsSafeNightshadesSafeSalicylatesSafeOxalatesModerateNickelModerateSulfitesSafeNitritesSafeGlutamatesLowTyramineSafeCaffeineSafeLectinAvoidLow FermentationAvoid

Watch for

What trips people up

  • Among the highest-FODMAP beans, high on both total FODMAPs and galacto-oligosaccharides (GOS), so even a modest serving often means significant gas and bloating
  • Canned baked beans stack garlic and onion (fructans) on top of the bean GOS, compounding the FODMAP hit far beyond plain beans
  • Moderate in nickel and oxalate, which matters if you are pooling several nickel-rich or oxalate-rich foods in one day
  • High in lectins unless fully cooked, so dried navy beans need a proper hard boil, not just soaking

Diet fit

Where it fits

InflammationFitVeganFitVegetarianFitAIPAvoidMediterraneanFitDASH DietFitEoE CompatibleFitLow FermentationAvoidLow HistamineFitLow SalicylateFitReflux DietFitSpecific CarbohydrateFitLow FibreAvoidGastroparesis DietAvoidPescatarianFitPaleoAvoidWhole30AvoidKetoAvoidLow-carbAvoidHalalFitKosherFitHindu (no beef)FitJainFitBuddhist VegetarianFitOrthodox FastingFit

Swap ideas

More alternatives

Black beans
Black beans
Chickpeas
Chickpeas

FAQ

Common questions about Navy beans

Are navy beans high FODMAP?

Yes, they are among the highest-FODMAP beans. Navy beans are rich in galacto-oligosaccharides (GOS) and test high on total FODMAPs, so a standard serving is a common cause of gas and bloating.

Why do baked beans cause so much gas?

Two things stack up. The navy beans themselves are high in GOS, a fermentable sugar the gut cannot break down, and most baked-bean sauces add onion and garlic, which bring fructans, another FODMAP. Together they ferment in the colon and produce a lot of gas.

Are navy beans the same as haricot beans?

Yes. Navy beans, haricot beans and pea beans are all names for the same small white bean. Haricot is the more common term in the UK and is the bean used in tinned baked beans there.

References

Read the background

HistamineHistamine LiberatorsFODMAPsFructans

Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.