These low fodmap green beans are so delicious and super easy to make. Green beans are the best for making low fodmap roasted vegetables, especially when seasoned with olive oil, salt, and black pepper, then topped with parmesan cheese.
Bake the green beans for 20 minutes, and you will have the most mouth-watering parmesan-baked green beans. Seriously these roasted green beans made with simple ingredients are so good, at least in my books.
I was inspired to make healthy low fodmap roasted vegetables for people with SIBO and irritable bowel syndrome, as it can be challenging to find both delicious recipes that are healthy and low fodmap. But these parmesan-roasted green beans are an exception!
Thankfully green beans and parmesan cheese are both low fodmap and taste amazing when roasted with a touch of olive oil.
I have been enjoying these baked green beans as a weekly low fodmap vegetable side dish to accompany dinner. You can serve these oven-roasted green beans with basmati rice and salmon with lemon juice for a complete low fodmap dinner.
I also serve these low fodmap green beans with homemade veggie burgers as a side vegetable dish when I feel like something other than a salad. I include salad or vegetables of some sort at every dinner meal.
I cannot imagine how I would feel if I didn’t eat my greens. These green beans are the perfect side dish to substitute for salad or a healthy addition to any meal. Making this recipe weekly is a great way to get whole green beans into your diet!
I use fresh green beans for this low fodmap vegetable side dish as my local supermarket often has an entire bag of fresh green beans for 1.99. I can’t pass up a deal like that when I see it, especially now that I know how to make the best parmesan roasted green beans.
If you do not have fresh green beans available, you could also use frozen green beans. You can also use garlic-infused oil instead of pure olive oil if you like a little garlic flavor that is still low fodmap.
Green beans are one of my favorite low fodmap foods that are also fantastic for weight loss and maintaining healthy blood sugar levels as they are among the best foods to lower blood sugar levels.
Are green beans low fodmap
Testing done by Monash University confirms that green beans are low fodmap in a 75-gram portion size of 15 green beans. Larger serving sizes contain fodmaps, as 25 green beans has a moderate fodmap content of sorbitol, and 35 green beans are high in the fodmap sorbitol and have moderate amounts of the fodmap mannitol.
But 15 green beans is low fodmap and a decent portion size that you can still enjoy while on the low fodmap diet. To find out the fodmap content of various foods, the Monash app is excellent for finding out what foods are suitable to make low fodmap meals with the recommended serving size of each food.
Ingredients for Oven Roasted Green Beans with Parmesan
- Two large handfuls of fresh green beans
- 1 tsp cold-pressed extra virgin olive oil
- 1/4 cup shaved parmesan cheese
- Salt and pepper to taste
How to make this low fodmap green beans recipe
To make these low fodmap roasted green beans start by washing the green beans.
Cut the ends off the green beans, then lay them on a baking tray lined with baking paper.
Drizzle the green beans with olive oil, then use your hands to coat the green beans. Sprinkle the parmesan cheese on top and season with additional salt and pepper.
Bake for 20 minutes at 180 degrees Celsius and enjoy these nutritious and delicious parmesan roasted green beans.
Nutritional benefits of the green beans.
A 75-gram serving of raw green beans contains 23 calories, 1 gram of protein, 3 grams of carbohydrates, 0 grams of fat. 75 grams of green beans contain 2 grams of fiber for gut health, yet is low in the problematic fodmaps that trigger digestive complaints and SIBO symptoms. Green beans are one of my favorite vegetables; they are nutrient-dense, low-fat, and great for gut health and weight loss!
According to cronometer (a great app for tracking your nutritional intake), green beans are an excellent source of many B vitamins, including B1, B2, B3, B6, and folate. They are also good sources of vitamins C, A, K, iron, potassium, magnesium, and manganese.
Vitamin A and vitamin C are nutrients required by the immune system and skin. So, if you want glowing skin and a healthy immune system, eat your green beans!
Green beans contain folate to support the MTHFR gene to make methylfolate. Manganese is the Co-factor for the SOD gene, one of the primary antioxidant enzymes to reduce inflammation.
Magnesium is a common nutritional deficiency essential for weight loss and insulin resistance. Magnesium is also required to make SAMe. SAMe is a co-factor for the PEMT gene to make phosphatidylcholine which is crucial for preventing fatty liver. There is a link between IBS and fatty liver. Reduce your risk of developing fatty liver by eating nutrient dense vegetables such as green beans.
By eating green beans, you are supporting various systems for optimal health, skin, antioxidant, and immune support. The power of nature and the nutritious foods grown on the earth is phenomenal. This low fodmap green bean recipe is the perfect side dish that the whole family can enjoy alongside a healthy dinner!
Green beans are a low fodmap vegetable and great for anyone following the low fodmap diet for IBS.
Low Fodmap Green Beans Roasted with Parmesan
Equipment
- Baking Pan
- Baking paper
Ingredients
- 2 handfuls green beans
- 1 tsp olive oil
- ¼ cup shaved parmesan cheese
- pinch salt and pepper
Instructions
- Wash the green beans and cut the ends of each side. Place on a baking tray with baking paper.
- Cover the green beans with olive oil, salt, pepper and parmesan cheese.
- Roast the low fodmap green beans for 20 minutes @180° C.
These pan roasted green beans are another fantastic recipe. This chicken soup with rice and green beans is super tasting and great for anyone on the SIBO diet.
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