Low FODMAP Pickled Dill Green Beans

If you’re a big fan of pickles like me, you’re going to love this pickled green beans recipe. Made with dill, mustard seed, and peppercorns, this jar of crunchy beans is sure to please. The bonus is that these green beans are also low FODMAP. A perfect way to add flavour to low FODMAP meals like these turkey and feta meatballs or this simple salmon salad.

As an IBS dietitian, I’m always getting asked about how to add flavour when you can’t use onion or garlic. Look no further than this! Pickled foods like this add some acidity and freshness to any recipe.

Are green beans low FODMAP?

Yes! Green beans are low FODMAP at a serving of 15 beans. If you want to consume more than this, a moderate FODMAP serving is 25 beans. That’s quite a few! Therefore, you can enjoy this veggie pretty liberally.

Are pickles low FODMAP?

Although these pickled beans are not ‘traditional pickles’ made from cucumbers, they’re very similar. I do get asked occasionally whether pickles are FODMAP friendly or not. Of course, like many foods, it really depends. Many commercially produced pickles contain garlic, which would increase the FODMAP content of them. However, if you find garlic-free pickles or make your own at home, these would be fine – since cucumbers are a low FODMAP vegetable.

Is vinegar low FODMAP?

All vinegars are low FODMAP including white vinegar, apple cider vinegar, malt vinegar, red wine vinegar, and balsamic vinegar. Many of our low FODMAP recipes use vinegar to help with flavoring and marinating ingredients.

What else can I add to pickled green beans?

While the original recipe posted here contains mustard seeds, peppercorn, and dill, there are other spices and herbs you could add. Here are some other great options:

• Whole coriander
• Red pepper flakes (be cautious if you find spicy foods upset your stomach)
• lemon juice (try 1-2 teaspoons for a bit of citrus flavour)
• Thyme
• Rosemary

How to Make Low FODMAP Pickled Green Beans

Gather your ingredients – you will need fresh green beans, vinegar, sugar, salt, fresh dill, mustard seeds, and whole peppercorns (see recipe below for exact measurements).

Start by washing the green beans. Trim off any stems on the ends of them.

In a medium pot, add 1 cup of water and combine with 3/4 cup vinegar, 2 teaspoons salt, and 1 teaspoon of sugar. Set the heat to medium-high and bring the mixture to a boil. Once the mixture is boiling, reduce the heat and allow it to simmer until the salt and sugar dissolve. This typically takes about 2 minutes. Remove the pot from heat and allow it to cool while preparing the other ingredients.

Prepare the jar:

For this recipe, I used one 24 ounce jar. You could also use two smaller jars, although the beans may need to be trimmed again to fit comfortably.

Add 1/4 cup fresh dill to the bottom of the jar and then add 1/2 teaspoon each of mustard seeds and whole peppercorns. Pack the jar with the green beans.

Lastly, pour the cooled vinegar mixture into the jar, covering the green beans fully. Put the lid on the jar tightly and refrigerate them overnight before consuming. They will keep in the fridge for up to 1 month after making them.