Name: Green beans FODMAP recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 150 g Green beans; 70 g Red pepper; 110 g Potato; 1.5 tablespoons Oil; 1/2 teaspoon Salt; 1/2 teaspoon Black pepper crushed; 1 teaspoon Lemon juice

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Are you browsing for a quick and easy FODMAP side dish to prepare when short on time? Try this quick and easy, vibrant green beans FODMAP-friendly side with a lemony flavour that tastes super yummy and light on the tummy.

Drizzle the low FODMAP green dip over the green beans to infuse them with a bright, herbal aroma and flavor that delights the senses.

Fodmap freindly green beans on the plate

Did you know?

Green beans are naturally low in FODMAPs, making them a gut-friendly choice for anyone with digestive sensitivities, yet they still pack a satisfying crunch and fresh flavor!

Jump to:

Did you know?
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
More Low-FODMAP Recipes
🧾Recipe

Reasons you'll 💖this recipe

One-pot dish.
Low in calories.
Vegan, gluten-free, and dairy-free too.
Quick and easy to prepare

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 in half.
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- Use extra virgin olive oil for this FODMAP green beans recipe. You can also use garlic-infused oil for a 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.

How to make FODMAP green beans?

Heat the skillet and pour oil. Fry green beans and potatoes for 1-2 minutes on low heat. Add salt and black pepper. Mix well and cover with a lid. Cook for 5 minutes on low heat.

Next, add bell pepper 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!

Fodmap friendly green beans along with carrot and potato in a skillet.

How do you know veggies are done?

The simple trick I use to know the veggies are done by gently cut the veggies with the tip of a rubber spatula. If veggies get cut effortlessly, it means the 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.

Variations

Add green chillies or red chilli flakes for extra spiciness.
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 a 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:

Both Monash and FODMAP-friendly 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:

Red Bell pepper: As per newly published Monash data, red capsicum (bell pepper) is no longer a 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 it 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. However 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 serving of 1 tablespoon.

Monash University tested, permitted, and gave 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 Monash's blog post on FODMAP stacking.

Tips

The ingredients used to prepare this green bean recipe are FODMAP-friendly only when used within the mentioned limits. Exceeding the serving size beyond these limits makes this recipe moderate to high FODMAP. So be careful while adding these ingredients to make this side.
Use olive oil to keep calories in check.
Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
Check out the Monash University FODMAP Diet App for more detailed information on the portion size of the FODMAP-friendly diet.

More Low-FODMAP Recipes

And if you try this tummy-friendly green beans recipe, please let me know what you think! You can also leave a comment or share a picture on Instagram with the hashtag #tipsnrecipes to let me know how it goes!

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