Legumes, legume flours, and miso

As noted above, most legumes (beans, lentils, and peas) are extremely high in FODMAPs and aren’t well tolerated by most people with IBS. The two exceptions are regulated amounts of canned chickpeas (no more than ¼ cup) and canned lentils (no more than ½ cup). Canned chickpeas and lentils have fewer FODMAPs than other legumes, including dried chickpeas and dried lentils. To further remove FODMAPs, always drain and rinse canned chickpeas and lentils thoroughly before using, as additional FODMAPs lurk in the liquid.