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Are Chickpeas Low FODMAP?

Updated · Legumes
Depends on portion or type

It depends on how they are prepared and how much you eat. Rinsed canned chickpeas in a small serving are generally tolerated, but larger servings are high.

Main FODMAPs: GOS

Why

Chickpeas contain galacto-oligosaccharides (GOS), which are water-soluble. When chickpeas are canned, some of the GOS leaches into the liquid, which is why draining and rinsing them lowers the FODMAP content. Dried chickpeas that you cook yourself retain more.

Good to know

  • Hummus is usually made with chickpeas and garlic, so it is often high on two counts.
  • Chickpea flour and chickpea pasta are higher than whole rinsed chickpeas.

Tips and swaps

  • A small serving of rinsed canned chickpeas
  • Firm tofu
  • Canned lentils in a small serving

Related foods

Related reading

Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.

Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.

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