Introduction
Chickpeas are a popular source of plant-based protein, fiber, and minerals. But for individuals following a low FODMAP diet, especially those with Irritable Bowel Syndrome (IBS), the question arises: Are chickpeas low FODMAP?
The answer is yes—but only in specific forms and serving sizes. This article uses scientific evidence, Monash University FODMAP data, and digestive physiology to explain how chickpeas fit into a low FODMAP diet.
Are Chickpeas Low FODMAP?
✅ Canned chickpeas can be low FODMAP in small servings
❌ Dried or cooked-from-dry chickpeas are high FODMAP
The key difference lies in how chickpeas are processed and their water-soluble FODMAPs, mainly galacto-oligosaccharides (GOS).
1. FODMAP Content of Chickpeas Explained (Scientific Basis)
Chickpeas naturally contain GOS, a short-chain carbohydrate that is poorly absorbed in the small intestine. These carbohydrates pass into the large intestine where they ferment, producing gas and triggering IBS symptoms such as:
- bloating
- abdominal pain
- excessive gas
- altered bowel movements
GOS is water-soluble, which is why chickpea preparation matters.
2. Are Canned Chickpeas Low FODMAP?
Yes — in small quantities.
During the canning process, a portion of the GOS leaches into the liquid inside the can. When you rinse and drain canned chickpeas, the FODMAP load becomes lower.
✔ Low FODMAP serving (Monash data): ¼ cup (42 g drained, rinsed canned chickpeas)
This amount is considered low in GOS and generally tolerated by people following the low FODMAP diet.
Why canned chickpeas are safer:
- GOS dissolves in water
- Much of it ends up in the canning liquid
- Rinsing removes even more GOS
3. Are Dried or Boiled Chickpeas Low FODMAP?
No — they are high FODMAP in standard portions.
When chickpeas are cooked from dry, the GOS remains inside the legume. There is no draining process to remove FODMAPs.
❌ High FODMAP serving:
- ½ cup cooked chickpeas (very high in GOS)
Even small amounts tend to be poorly tolerated by IBS patients.
4. Recommended Low FODMAP Portions
Here is a clear breakdown:
| Chickpea Type | FODMAP Status | Low FODMAP Serving |
|---|---|---|
| Canned (drained & rinsed) | ✔ Low FODMAP | ¼ cup (42 g) |
| Canned, unrinsed | Moderate | Less recommended |
| Cooked from dry | ❌ High FODMAP | Not low FODMAP |
| Roasted chickpeas | ❌ High FODMAP | Avoid |
| Chickpea flour | ❌ High FODMAP | Avoid unless very small amount in a blend |
5. Can You Eat Hummus on a Low FODMAP Diet?
Yes — but only special low FODMAP recipes.
Traditional hummus contains large amounts of chickpeas plus garlic, which is high FODMAP.
Low FODMAP hummus tips:
- Use ¼ cup canned chickpeas per serving
- Replace garlic with garlic-infused oil (FODMAP safe)
- Add lemon juice, tahini, and salt
6. Nutritional Benefits of Chickpeas (Why You Should Keep Them)
Even on a restricted diet, chickpeas offer important nutrients:
- Rich in plant protein
- High in fiber for long-term gut health
- Excellent source of iron, magnesium, potassium, and B-vitamins
- Support blood sugar stability due to slow digestion
Fiber can trigger IBS symptoms during flare-ups, but long term it is beneficial. This is why portion control is essential.
7. Practical Tips for Eating Chickpeas on a Low FODMAP Diet
- Always choose canned chickpeas, not dried.
- Rinse thoroughly for at least 30 seconds.
- Stick to ¼ cup portions.
- Avoid chickpea-based snacks (roasted chickpeas, puffs).
- Check ingredient labels for chickpea flour in gluten-free products.
- Introduce chickpeas during Phase 2: Reintroduction to test tolerance.
8. Final Answer: Are Chickpeas Low FODMAP?
✔ Yes, chickpeas are low FODMAP only if they are canned, rinsed, and eaten in small portions (¼ cup).
❌ Dried, cooked, flour-based, or roasted chickpeas are high FODMAP and should be avoided.
If you follow these guidelines, chickpeas can be a nutritious and IBS-friendly addition to a low FODMAP diet.
FAQ
Is hummus low FODMAP?
Only if made with canned chickpeas and garlic-infused oil.
Is chickpea pasta low FODMAP?
No. Chickpea pasta is high FODMAP due to concentrated chickpea flour.
Are roasted chickpeas low FODMAP?
No—roasting does not remove GOS.
Is aquafaba low FODMAP?
Yes in small amounts, because most GOS stays in the chickpeas.