Sprouted Beans & Grains
SIBO Diet & Low FODMAP
Okay I know what you’re probably thinking…”beans!!? Low fodmap?? They definitely make my bloating and gas worse!”
When it comes to FODMAP containing foods, the key thing to remember is that a food may not be considered a high FODMAP food until you’ve eaten a certain quantity of it and that soaking and sprouting may also reduce the amount of FODMAPS in grains and beans (except for chickpeas).
Low FODMAP Grains & Beans:
Legumes (1/4 cup limit): black eyed peas, lentils (red, brown), lima beans, mung beans, split peas
Grains (1/4- 1/2 cup limit): buckwheat, hulled millet, quinoa (red, white only), rice (basmati, jasmine only)
This is great news if you’re on a SIBO or low FODMAP diet as you can still continue to eat a variety of FODMAP containing foods which are super beneficial for continuing to feed the good bacteria to help you overcome SIBO or IBS. The more diversity of plant foods you can continue eating while working on getting rid of SIBO, the better! Even the smallest amounts (1 tsp and up!) counts.
WHY Soak and Sprout?
Soaking all your nuts and grains activates the beneficial nutrients and increase enzymes which help you to digest and absorb the vitamins and minerals from grains and beans. This process helps reduce digestive symptoms like bloating and gas and may also reduce cooking time!
Soaking also helps reduce and neutralize enzyme inhibitors (a seeds natural defense mechanism) which may cause damage to the gut barrier and function and may contribute to leaky gut. It’s also theorized that certain enzymes can break down the oligosaccharide chains, reducing FODMAP content and making them easier to digest¹.
Tips for Soaking & Sprouting:
Plan Ahead for the Week: Soak and cook in batches on the weekends so you have ready made beans or grains for a quicker dinner. You can store cooked grains or beans in the fridge and they make a great addition to salads or bowls.
Use a Pressure Cooker: pressure cooking beans and grains helps reduce enzyme inhibitors and is a good way to prepare grains and beans if you’re purchasing them dry and cooking from scratch.
Wash & Strain Well: Oligosaccharides (the main FODMAP in legumes) are water soluble². This means that soaking and cooking can lower the oligosaccharide content of the legumes by leaching into the water. Make sure to rinse and strain legumes or grains well after they’ve soaked and cooked.
SIBO Supportive Meal: One of the tough parts about having SIBO or IBS is you get stuck in a vicious downward cycle of removing foods, not being able to eat them and continuing to avoid them which overtime leads to a lack of diversity of good bacteria in the gut, leading to worse digestive symptoms. Legumes are a great source of prebiotic fiber which helps feed the good bacteria in your gut and play an important role in strengthening your gut microbiome to avoid relapse.
The trick with continuing to eat grains and beans while on a SIBO or low FODMAP diet is keeping the amounts small and ensure they’re sprouted before they’re cooked.
Think of them more as a small side or spoonful than as a main or central food in your dish!
Learning how to soaking and sprout your grains and beans is also important to learn if you’re a vegetarian or vegan going through the SIBO diet as beans are one of your best sources of protein. It’s also a beneficial practice for eating these foods regularly even after eliminating SIBO.
It’s important to remember that every body is unique and has different tolerances to foods so if even small amounts of beans or grains make you feel worse, it may be best to avoid them at this time and try re-introducing them in the future.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.
Directions:
1. Measure out the amount of grain or bean you’d like to prepare into a strainer. Rinse and wash the grains or beans well.
2. Please the grains or beans in a bowl and fill with filtered water and vinegar according to the ratio below. Soak for 8-12 hours or ideally overnight.
3. Drain the water and rinse with fresh water. Place in a sprouting jar (here’s my favourite) and let it sit upside down over a bowl to allow for drainage and airflow.
4. Rinse and swirl the water around the jar with the grains or beans a once or twice a day and set it back upside down over the bowl.
5. You’ll see little tails start to appear similar to the below picture. This means sprouting is complete.
6. Cook the grains or beans as your normally would according in a pressure cooker or in a pot on the stove.
Food Storage Tip: Refrigerate cooked grains or beans in an airtight container for up to 4 days for quick food prep during the week
Sprouted lentils and quinoa
Sources:
1 Tuck, C. Sprouting-Does it Reduce the FODMAP Content of Foods?. https://www.monashfodmap.com/blog/sprouting-does-it-reduce-fodmap-content/. 28 March 2017.
2 Tuck, C. Cooking Legumes. https://www.monashfodmap.com/blog/cooking-legumes/ 2018.