Hidden sources of Galacto-oligosaccharides (legumes)

GOS — found in beans, lentils and other legumes.

Where it hides

Veggie burgers, meatless "meat" crumbles, and plant-based nuggets — textured vegetable protein (TVP), pea protein concentrate, and whole legume flours are common base ingredients — the concentrate and whole-flour forms carry more GOS than protein isolate does
Hummus and bean-based dips served at restaurants or in packaged snack cups — chickpeas are the primary ingredient even in flavored or "vegetable" versions
Canned soups, chilis, and "protein-boosted" pasta or rice dishes — lentils or beans are often added as inexpensive bulk/protein filler
Edamame and whole/dried soybeans in Asian-restaurant appetizers, salads, and grain bowls — whole immature soybeans (edamame) and whole soybeans are a concentrated GOS source; fermented or heavily processed soy foods like soy sauce, miso, and firm tofu are, by contrast, typically low-FODMAP in normal servings
Multigrain or "high protein" breads, crackers, and pastas — lentil, chickpea, or whole soy flour is blended in for a protein boost
Meal-replacement bars and plant-protein shakes built on pea or soy protein concentrate (versus isolate) — concentrate retains more of the bean's soluble GOS than isolate does; protein isolate is filtered further during processing and is typically low-FODMAP, so it's worth checking which form is on the label

Information only — not medical advice or a diagnosis. Settle structures a self-experiment and helps you track what you observe.