Are Chickpeas Low FODMAP?

Are Chickpeas Low FODMAP?

Chickpeas are high FODMAP at typical serving sizes. However, canned chickpeas (garbanzo beans) that have been drained can be consumed in very small amounts on a low FODMAP diet. At 1½ tablespoons (29g), canned chickpeas are low FODMAP. Beyond this amount, FODMAP levels increase significantly.

Safe Serving Size

According to Monash University testing, canned and drained chickpeas are only safe at very small servings. The 1½ tablespoon serving is low in FODMAPs, but increasing to 2 tablespoons raises FODMAP levels to moderate, and a full cup contains high amounts of both GOS and fructans.

Why Do Chickpeas Contain FODMAPs?

Chickpeas contain GOS (galacto-oligosaccharides) and fructans, which are:

• Oligosaccharides - Short-chain carbohydrates that humans lack the enzymes to fully digest
• Fermentable - Gut bacteria ferment these carbohydrates, producing gas and bloating
• Osmotic - They draw water into the intestines, potentially causing diarrhea
• Common in legumes - All beans and lentils naturally contain these FODMAPs

In people with IBS or FODMAP sensitivity, these undigested carbohydrates travel to the colon where gut bacteria ferment them rapidly, producing hydrogen and methane gas. This leads to:

• Bloating and abdominal distension
• Gas and flatulence
• Cramping and abdominal pain
• Changes in bowel movements

At very small servings (1½ tablespoons), the FODMAP load is minimal and well-tolerated. As serving sizes increase, so does the FODMAP content, making symptoms more likely.

Canned vs. Dried Chickpeas

Canned chickpeas are lower in FODMAPs than home-cooked dried chickpeas. Here’s why:

Canned Chickpeas (Drained)

• Some FODMAPs leach into the canning liquid during processing
• Draining and rinsing removes additional FODMAPs
• Safe at 1½ tablespoons
• Convenient and ready to use

Dried Chickpeas (Home-Cooked)

• Retain all their natural FODMAPs
• Even with soaking and cooking, FODMAP levels remain higher
• Not recommended during elimination phase
• More difficult to predict FODMAP content

Best Practice: Always use canned chickpeas, drain them thoroughly, and rinse them with water to reduce FODMAPs as much as possible.

Tips for Eating Chickpeas on Low FODMAP

• Measure carefully - Use measuring spoons to ensure you don’t exceed 1½ tablespoons
• Choose canned - Always select canned, drained chickpeas over dried
• Rinse thoroughly - Drain and rinse canned chickpeas to remove excess FODMAPs
• Don’t stack FODMAPs - Avoid eating chickpeas with other high or moderate FODMAP foods in the same meal
• Space out servings - Don’t eat chickpeas multiple times in one day
• Track your response - Keep a food diary to monitor how you respond to this moderate serving

Low FODMAP Alternatives to Chickpeas

If you need more volume or want to avoid chickpeas entirely, consider these low FODMAP legume alternatives:

• Canned lentils - Low FODMAP at ¼ cup (46g) when canned and drained
• Firm tofu - Excellent protein source, low FODMAP at 170g
• Tempeh - Fermented soybeans, low FODMAP at 100g
• Edamame (frozen) - Low FODMAP at ¾ cup
• Canned butter beans - Low FODMAP at small servings
• Peanuts - Technically a legume, low FODMAP at 2 tablespoons

Recipes Using Small Amounts of Chickpeas

You can still enjoy the flavor and texture of chickpeas in low FODMAP recipes by using the safe 1½ tablespoon serving:

• Salad topper - Sprinkle a small amount over a green salad
• Grain bowl accent - Add to a quinoa or rice bowl with other low FODMAP vegetables
• Soup garnish - Top a low FODMAP soup with a few chickpeas
• Roasted snack - Roast 1½ tablespoons with low FODMAP spices
• Pasta addition - Mix into gluten-free pasta with vegetables

Chickpea Flour (Besan)

Chickpea flour is high FODMAP and should be avoided during the elimination phase. Even small amounts of chickpea flour in baked goods can contain enough FODMAPs to trigger symptoms. Check ingredient labels carefully and avoid:

• Chickpea pasta
• Socca (chickpea flatbread)
• Pakoras and bhajis made with besan
• Falafel (made from chickpeas or chickpea flour)
• Chickpea-based crackers or snacks

Reintroduction Phase

During reintroduction, you can test your personal tolerance for chickpeas:

1. Start with the low FODMAP serving - Begin with 1½ tablespoons of canned, drained chickpeas
2. Wait 3 days - Monitor for symptoms before increasing
3. Try 2 tablespoons next - This moderate serving tests your tolerance
4. Progress slowly - If tolerated, try ¼ cup (about 4 tablespoons) after another 3 days
5. Note your threshold - Record the amount that triggers symptoms

Some people find they can tolerate moderate servings during reintroduction, while others need to stick with the low FODMAP serving of 1½ tablespoons.

The Bottom Line

Chickpeas are high FODMAP at normal serving sizes due to their GOS and fructan content. However, canned, drained chickpeas can be enjoyed in small amounts on a low FODMAP diet - specifically, 1½ tablespoons (29g) is considered safe. Always choose canned over dried chickpeas, drain and rinse them thoroughly, and measure your portions carefully. If you need larger amounts of legumes, consider lower FODMAP alternatives like firm tofu or small servings of canned lentils.