Green Beans FODMAP

Are you browsing for a quick and easy FODMAP side dish to prepare when short on time? I have come up with this quick and easy recipe of vibrant green beans FODMAP friendly side with a lemony flavour that tastes super yummy and light on the tummy.

My other FODMAP recipes like FODMAP pasta salad, potato with dried fenugreek leaves, and strawberry smoothie on this site inspire this recipe.

Jump to:

• About the recipe
• Reasons you'll 💖this recipe
• Ingredients
• How to make FODMAP green beans?
• How do you know veggies are done?
• Variations
• FAQs
• Is olive oil low FODMAP?
• Tips N Suggestions
• Recipe
• Comments

About the recipe

This green beans FODMAP-friendly side is a vegan, low-carb, low-calorie one-pot dish prepared with potato and red pepper for additional crunch. The recipe is so easy and quick takes only 20 minutes to prepare. These crunchy, stir-fry green beans taste so delicious with lemon and peppery flavour you’ll fall in love with it!

Reasons you'll 💖this recipe

• One pot dish.
• Low in calories, i.e.140.
• Vegan, gluten-free, dairy-free and FODMAP friendly too.
• A quick and easy FODMAP recipe you can make in no time.
• Versatile as you can easily substitute with other ingredients you like (be sure it to be low FODMAP).

Ingredients

You need the following items to make these low FODMAP green beans:

• Green beans- Low FODMAP when the portion size is under control. Trim the ends off. Cut green beans into halves.
• Red bell pepper - Low FODMAP in limited portion size. Cut into long slices.
• Potato (white)- Low FODMAP. Cut into long slices.
• Lemon Juice- Low FODMAP. Use fresh lemon if you have.
• Oil- I choose extra virgin olive oil for this FODMAP green beans recipe. Use garlic-infused oil for garlicky flavour if you like to impart flavour to the dish.
• Seasoning- black pepper and salt to make these tummy-friendly beans.

See the recipe card for quantities.

Garlic-infused oil is the most common way to add garlic flavour to the FODMAP diet. My favourite is Colavita Roasted Garlic Olive Oil confirmed to be low FODMAP by Monash University. So, I am sharing this Amazon affiliate link for your reference to check.

^{Disclosure:  These are affiliate links. It means that, at zero cost to you, I will earn an affiliate commission if you click through the link and complete a purchase.}

How to make FODMAP green beans?

For the full recipe, check out the video below.

Don’t forget to subscribe to my YouTube Channel to stay up to date on all my new videos!! Let's get started into details:

• Pour oil into a skillet. Saute’ fry green beans and potato for 1-2 minutes on low heat.
• Sprinkle salt and black pepper. Combine well and cover with a lid to cook for 5 minutes on low heat.
• Next, goes in bell pepper and stir-fry for a minute and cook for the next 2 minutes with a lid covering the skillet.
• Add lemon juice and toss once the veggies are done.
• Turn off the heat. Healthy, yummy and tummy-friendly green beans are ready to serve.

How do you know veggies are done?

The simple trick I used to know the veggies are done by gently cutting the veggies with the tip of a rubber spatula. If veggies get cut effortlessly, it means veggies are ready. If not, cook for some more time. The other sign is a visual check on the colour and size of the veggies. You can easily predict the change if you give attention.

Variations

• Add green chillies or red chilli flakes for extra spiciness.
• Make use of the finely chopped green portion of green onions if you can’t resist onions.
• To give garlic flavour to this side, use garlic-infused olive oil.
• Use a handful of roasted walnuts or almonds for crunchiness.
• Swap veggies with chicken or bacon for non-veg options.

FAQs

Are green beans low FODMAP?

According to Monash, Green beans are low FODMAP in a serving size of 15 beans or 75 grams, whereas a serving size of 25 green beans or 125 grams contains higher amounts of the FODMAP. So, green beans are low FODMAP as long as the portion size is within limits.

FODMAP: Sorbitol

Is potato low FODMAP?

White potato and sweet potato both vary in their FODMAP content. So let’s discuss FODMAP content one by one:

White potato:

The fodmap-friendly recommendation for white potato is to serve 1 medium potato (122g), and Monash recommends a serving size of ½ medium potato of 75 g is good to go for the FODMAP diet.

FODMAP: galacto-oligosaccharides (GOS)

Sweet Potato:

The Monash and FODMAP friendly both suggest 75g (½ cup) of sweet potato is low in FODMAPs. Serving more than 100g (⅔ cup) is moderate in FODMAPs.

FODMAP: fructans 

Are bell peppers low FODMAP?

All bell peppers vary in FODMAPs are:

• Red Bell pepper: As per newly published Monash data, red capsicum (bell pepper) is no longer FODMAP-free food. The serving size of ⅓ cup (43 grams) of red bell pepper is considered FODMAP friendly. Avoid large servings as they contain an excessive amount of fructose.
• Green bell pepper: Half a cup (75 grams) is low FODMAP. Avoid large servings of over 250 grams.
• Yellow and orange capsicum- no- data established yet as there has not been tested in the lab, so not sure about the FODMAP content.

FODMAP: fructans

Is olive oil low FODMAP?

Olive oil is a fat that contains no carbohydrates, and FODMAPs are only carbohydrates. Therefore, olive oil is considered low in FODMAP. But the serving portion size of oil should be limited in individuals sensitive to IBS as oil and fat can trigger IBS symptoms when consumption is not under control. 

According to Monash University, olive oil is low in FODMAP in a single serve of 1 tablespoon.

The Monash University tested, permitted, and given the green light on these varieties of olive oil:

• Olive oil
• Virgin olive oil
• Extra virgin oil
• Garlic-infused olive oil
• Roasted onion-infused olive oil

For more information on FODMAPS Green foods, check this Monash's blog post on FODMAP stacking.

Recipe