Canned, drained lentils and chick peas (also known as garbanzo or cici beans) can even fit into the elimination phase of a FODMAP-elimination diet; I suggest portions of 1/2 cup of these (per meal or snack). The next-lowest in FODMAPs will be beans which have the soaking and cooking water discarded.
Are all beans high FODMAP?
Beans and legumes are a healthy source of fibre that can keep our gut microbiome happy. However, beans and legumes are normally high FODMAP and commonly contain oligosaccharides in the form of GOS or fructans.
Why are canned beans low FODMAP?
Researchers at Monash University, which is where the FODMAP diet was developed, found that canned beans are lower in FODMAPs than beans cooked from scratch. Cooking beans and then straining them and discarding the liquid also reduces FODMAP content. Sprouting beans lowers their FODMAP content as well.