Is chickpea low FODMAP?
It depends on the portion. A small serving of canned, drained and rinsed chickpeas is low FODMAP. Larger servings are high in GOS.
Main FODMAP group: GOS (galacto-oligosaccharides)
Chickpeas, like most legumes, contain GOS (galacto-oligosaccharides). The amount you eat, and how the chickpeas were prepared, decide whether a portion stays low FODMAP.
Why canned is better
GOS are water-soluble, so some of them leach into the liquid in a can. Draining and rinsing canned chickpeas removes part of the GOS, which is why canned chickpeas have a more generous low FODMAP serving than chickpeas cooked from dried. Serving size still matters, so check the Monash University FODMAP app.
Hummus and falafel
Most hummus is made with garlic and a generous amount of chickpeas, so shop-bought hummus is usually high FODMAP. Monash lists falafel as high in GOS. At home, make a small batch with canned chickpeas, lemon, tahini and garlic-infused oil, and keep the portion small.
Test GOS
If chickpeas are a staple for you, test GOS during the reintroduction phase. See also lentils and kidney beans.
Low FODMAP swaps
- A smaller portion of canned, rinsed chickpeas
- Firm tofu or tempeh for plant protein
- Canned, rinsed lentils in a small portion