Worst IBS Trigger Foods: What to Eat Instead

9. Beans and legumes

Beans are an excellent source of heart-healthy plant-based protein; they are an especially significant part of many vegan and vegetarian diets. People who face digestive complaints, however, may need to reduce their consumption of pulses like chickpeas, as they are high FODMAP foods that tend to cause bloating, gas, and cramping. Given their nutritional profile, many people seek ways to work around these drawbacks. Soaking beans overnight or cooking the beans in pressure cookers can help remove the compounds that cause gas, and cooking at higher heat can also make a difference.

It's also a good idea to remove the foam from cooking lentils. Soy, black, fava, kidney, and navy beans should be avoided as they contain high amounts of fructans, which can cause excessive bloating. Monitor your reaction to canned beans and legumes, too. Bean sprouts should be fine.