One of the things I really hate about a low FODMAP diet is the restriction on legumes. Not only are legumes very good for you, they’re convenient for fast meals, especially baked beans on toast. But while some legumes are off the table, including those used to make baked beans, there are some options available. Including my version of Low FODMAP Baked Beans that’s pretty close to the canned version in both taste and convenience.
Let’s talk about legumes for a minute
It’s probably no surprise that legumes are some of the worst offenders for people with IBS. After all, we did grow up knowing that “baked beans make you fart”. But the gas that our gut produces after we eat legumes is a good thing. Believe it or not, this fermentation process actually helps to keep keep our gut, and us, healthy.
The problem though is that increased amounts of gas in the colon causes it to stretch, i.e. the belly bloats. While everyone gets a bit bloated from eating beans, people with IBS are particularly sensitive to this stretching of the colon. That’s why those of us with very sensitive tummies can get a lot of pain from eating legumes.
But all’s not lost. There are still some legumes available on a low FODMAP diet. One of the best options is canned chickpeas, which have been well drained and rinsed. That’s because canning removes some of the fermentable galacto-oligosaccharides found in legumes. Portion size does matter though and you can only have 1/4 cup or 42g.
Making your own low FODMAP baked beans
Canned baked beans in their simplest form are beans, tomato sauce and a little flavouring. To make your own version, you need a ‘bean’, which will need to be canned chickpeas. Next there’s the tomato sauce, for which I use passata or tomato puree. Lastly there’s the flavour, which can be achieved by a tiny dash of paprika and Worcestershire sauce. And since none of these actually need cooking, you can mix them up, heat them quickly, and they’re ready to go.
The catch though is that when you eat baked beans, you’d normally have around half a can on a couple of pieces of toast. But that would be way too much for a tummy friendly serve, even when it comes to this low FODMAP version. A serving of my version is unfortunately only enough for one piece of toast. That’s why I like to serve mine with a handful of leafy greens and an egg. This bulks up the meal a bit, but it also adds to the nutrition with extra protein and goodness.
So how about giving these Low FODMAP Baked Beans a whirl. They’re seriously easy to make and don’t taste too different to the canned version that you’re used to.
Low FODMAP Baked Beans? This recipe is as close as you’re going to get while keeping the FODMAPs at bay. With egg and rocket for a well-rounded breakfast.
Low FODMAP Baked Beans
- 1/4 cup canned chickpeas, drained and rinsed well
- 1/4 cup passata (or tomato puree)
- 1/8 tsp paprika (or smoked paprika for something different)
- 1/8 tsp Worcestershire sauce
To serve on Toast with Egg and Rocket
- 1 slice of low FODMAP bread, use gluten-free if necessary
- 1 egg
- 1 handful of rocket (arugula)
- Combine the chickpeas, passata, paprika and Worcestershire sauce in a small saucepan. Mix and heat gently. Note: you can do this step in the microwave if you prefer, using a small microwave-safe bowl.
- Meanwhile, toast the bread.
- Heat a frying pan and then fry the egg until cooked to your liking. Note: you can poach or boil the egg if you prefer.
- To serve, put the toast on a plate. Top with the rocket, then the baked beans, then the egg.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally dairy-free and nut-free. If can be made gluten-free by choosing a low FODMAP gluten-free bread and gluten-free Worcestershire sauce. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Chickpeas are low FODMAP at a serving size of 1/4 cup. It’s best to use canned chickpeas and ensure that you rinse them thoroughly before using.
- When selecting a passata or tomato puree, check the ingredients to make sure it is just tomatoes and salt, with no added ingredients such as garlic, onions or flavours.
- While Worcestershire sauce does contain garlic and onion, the fermentation process used when making the sauce breaks down the fructans and makes it safe to use. You can also get gluten-free Worcestershire sauce if you also need to avoid gluten.
- When choosing a suitable bread, try to select one that contains wholegrains or seeds so that you’ll get a good boost of fibre. Some sourdough spelt breads have this, but if you can’t find one, a spelt bread made using traditional sourdough techniques will be low FODMAP. It might be difficult to find a gluten-free bread that’s also low FODMAP and contains wholegrains, but a good alternative is to choose a gluten-free bread that has added fibre instead.
Low FODMAP Portion
- Serving Size: the whole recipe
Recipe ReDux: Savoury Breakfasts
This recipe is part of the Recipe ReDux and the theme for this month is Rise and Shine with a Savoury Breakfast. The goal is to show you a way to have a healthy protein-packed savoury breakfast. And when it comes to savoury breakfasts, there’s not much better than “baked beans” and eggs, so there really was no other choice in my mind.
If you’d like to try some other savoury breakfasts, here’s a few to check out:
- Low FODMAP Breakfast Wrap
- Eggs Fried in Capsicum Rings
- Eggs in Bread with Green Bean Bruschetta
- Pizza Omelette
- Tuna, Tomato & Oregano on Toast
You can see more recipes for savoury breakfasts by clicking on the link below. Note that most of those recipes won’t be low FODMAP, but you can use them for inspiration and substitute high FODMAP ingredients for low FODMAP ones so that they won’t upset your tummy.