Is Chickpeas low FODMAP?

Q: Is Chickpeas low FODMAP?

Moderate — depends on portion. Chickpeas are high in GOS (galacto-oligosaccharides), but canned and rinsed they're much lower than dried-and-boiled, and a small 1/4-cup serving is often tolerated. Hummus is usually higher because of the portion plus garlic.

Moderate — depends on portion

FODMAP group: GOS (galacto-oligosaccharides)

Serving guidance

Canned, well-rinsed chickpeas at about 1/4 cup are low-FODMAP; larger amounts are high in GOS.

Why

Chickpeas are high in GOS (galacto-oligosaccharides), but canned and rinsed they're much lower than dried-and-boiled, and a small 1/4-cup serving is often tolerated. Hummus is usually higher because of the portion plus garlic.

Low-FODMAP swaps

Canned, rinsed chickpeas in small portions
Firm tofu
Tempeh

Does Chickpeas trigger YOUR symptoms?

General ratings are only a starting point — real tolerance is personal. FODMAP Log tracks what you actually eat and how you feel, then works out which foods are triggers for you, with a report you can hand to your dietitian.

More foods

Wheat breadHigh FODMAP

Beans (kidney, black, etc.)High FODMAP

LettuceLow FODMAP

White riceLow FODMAP

PeanutsLow FODMAP

AlmondsModerate — depends on portion

This is general, informational guidance compiled from published low-FODMAP literature — not a certified rating and not medical advice. FODMAP Log is not affiliated with or certified by Monash University. Personal tolerance varies; always work with a qualified dietitian.