Edamame, or young green soybeans, can be part of a low FODMAP diet — but portion size is key.
The Low FODMAP Verdict
According to Monash University, edamame is low FODMAP in servings up to ½ cup (about 90g) of shelled beans. This makes it a great plant-based protein option for those with IBS or FODMAP sensitivity.
What to Watch Out For
Larger servings may introduce higher levels of galacto-oligosaccharides (GOS) — a FODMAP group that can trigger digestive discomfort.
Soy products vary: Not all soy-based foods are low FODMAP. For example, mature soybeans (used in tofu or tempeh) may contain more GOS.
https://nutritdiet.com/is-edamame-low-fodmap/
????️ Tips for Enjoying Edamame
Steam and lightly salt for a simple, gut-friendly snack.
Add to salads, stir-fries, or sushi bowls — just stay within the safe portion range.
Always check labels if buying packaged or flavored versions.
Conclusion
Yes, edamame is low FODMAP in moderate servings. It’s a nutritious, high-protein snack that fits into many FODMAP-friendly meals — just don’t overdo it.
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