Chili con carne

High FODMAP (Avoid)Kidney beans, onion and garlic, beef

Is chili con carne low FODMAP?

Chili con carne is high FODMAP and best avoided during the elimination phase.

A generous scoop of kidney beans carries GOS and fructans, and the base is onion and garlic. A safer build caps canned, rinsed kidney beans to about 1/3 cup and uses garlic-infused oil, cumin, and scallion greens instead of onion and garlic.

FODMAP subgroups to watch

Chili con carne contains GOS, fructans that can drive SIBO symptoms.

SIBO note

Watch this one for IMO (formerly methane SIBO). The fermentation pattern of chili con carne tends to feed this specific bacterial pattern more than other SIBO types.

Watch this one for ISO (hydrogen sulfide overproduction). Chili con carne contains sulfur compounds, and ISO patterns can be more sensitive to these, especially in larger servings.

Low-FODMAP dishes to try instead

OatmealLow FODMAP Garden saladLow FODMAP Scrambled eggsLow FODMAP SushiLow FODMAP French friesLow FODMAP OmeletteLow FODMAP

A single food is only half the story. Eating chili con carne in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.