black beans
Legumes/Pulses
Is black beans high in oxalates?
Find out whether black beans is high or low in oxalates, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
Triggers
Diets
Serving size, prep, and portion notes for black beans
Black beans are a high-FODMAP legume, and like other beans their standout trigger is galacto-oligosaccharides (GOS), which ferment in the gut and cause gas and bloating. They are also high in salicylates and high in nickel. The useful twist is that canned black beans, drained and well rinsed, lose a chunk of their FODMAP load to the can water, so a small rinsed portion is far gentler than a big bowl of home-cooked ones.
Watch for
High in GOS, the fermentable fiber behind bean-related gas, bloating and cramping / Draining and rinsing canned black beans washes water-soluble FODMAPs out of the beans, so a rinsed 1/4 cup portion is much lower-FODMAP than an unrinsed serving / High in nickel and high in salicylates, which can drive skin symptoms in people sensitive to those separately from any gut reaction
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is black beans high in Oxalates?
Oxalates: higher signal - consider smaller servings or swaps.
Can I still eat black beans if I'm sensitive to Oxalates?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Lectin, Low Fermentation, and Paleo AIP next for a fuller picture.