Refried beans

Moderate FODMAP (Caution)Safe to 2 tbsp of a plain, allium-free can (35g)

Is refried beans low FODMAP?

Refried beans is moderate FODMAP, safe in limited portions (Safe to 2 tbsp of a plain, allium-free can (35g)).

A small spoonful of plain refried beans is tolerable, since the GOS load is modest at a couple of tablespoons. The real trap is the can itself: most refried beans are cooked with onion and garlic, so look for a plain, no-allium product and keep the portion small.

FODMAP subgroups to watch

Refried beans contains GOS that can drive SIBO symptoms.

Portion threshold

GOS climbs above a couple of tablespoons. Single typical servings stay in the rated range; larger servings push past the threshold.

SIBO note

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

Low-FODMAP proteins to try instead

Chicken breastLow FODMAP Chicken thighLow FODMAP Turkey breastLow FODMAP Beef, groundLow FODMAP Beef steakLow FODMAP Pork loinLow FODMAP

A single food is only half the story. Eating refried beans 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.