Are Chickpeas Low FODMAP? The Real Answer + Meal Tips

Photo Credit: Canva Pro

Are chickpeas low FODMAP? Unfortunately, chickpeas are a food that has a high FODMAP. These foods have fermentable carbs that can make you feel uncomfortable and bloated, especially if you have IBS. But a small amount of canned chickpeas that have been rinsed may be okay.

The important thing is to know what not to eat and how much to eat. This article explains it all, so you can eat better without making your symptoms worse.

🥣 Quick, Nourishing & Delicious – Sip Wild Zora Tomato Basil!

Are Chickpeas Okay for IBS?

Photo Credit: Canva Pro

FODMAP Content in Canned vs Dried Chickpeas

Chickpeas are rich in nutrients, but they also contain galacto-oligosaccharides (GOS), a type of fermentable carbohydrate that is part of the FODMAP group. When eaten in large amounts or not properly prepared, these carbs can make digestion worse in people with Irritable Bowel Syndrome.

• Dried chickpeas: High FODMAP because it has a lot of fermentable oligosaccharides.

• Canned chickpeas: It is safer because the FODMAPs get into the liquid while it is being processed.

• Rinsed chickpeas: Further reduce GOS when drained and washed under cold water.

• Water soluble GOS: Easily removed from canned legumes through proper rinsing.

• Trigger symptoms: More likely if dried or improperly prepared chickpeas are used.

Portion Sizes That Prevent IBS Flare-Ups

Small portions of canned chickpeas are low in FODMAPs, but eating more than the tested serving size can make you feel bad. You should not eat more than 40-42g of FODMAPs per serving during the elimination phase of the low FODMAP diet.

• Serving size: 40-42g (about ¼ cup) of canned chickpeas per meal.

• FODMAP stacking: This is what happens when you eat a lot of moderate FODMAP foods at once.

• Safe pairings: Combine chickpeas with white rice, fish, or olive oil.

• High FODMAP foods: Avoid pairing with garlic, baked beans, or coconut milk.

• Reintroduction phase: Gradually test tolerance in small increases.

What Beans Can You Eat on Low FODMAP?

Photo Credit: Canva Pro

Approved Beans and Serving Sizes

There are a lot of legumes that are high in FODMAP, but some are safe in small amounts, especially when they are canned and rinsed. If you are on a low FODMAP, gluten-free, or dairy-free diet, these beans can be a great source of fibre and protein.

• Green beans: Naturally low FODMAP. Safe at 75g per serving.

• Canned lentils: Low FODMAP at 46g when drained and rinsed.

• Black beans: Limited to 40g (2 tbsp) to stay within safe range.

• Edamame: Low FODMAP at ½ cup. Also dairy free and protein-rich.

• Firm tofu: Excellent substitute for dairy foods and legumes.

Prep Methods That Lower FODMAP Levels

FODMAP content can be reduced through proper preparation, especially for legumes. Since they are water soluble, methods like soaking, boiling, and canning help eliminate some of the problematic fermentable carbohydrates.

• Soaking dried legumes: Helps get rid of FODMAPs that dissolve in water before cooking.

• Boiling: Lowers the amount of fermentable oligosaccharides and softens the beans.

• Canning process: FODMAPs leach into liquid during long-term storage.

• Rinsing canned beans: Important step to lower GOS and make them fodmap-friendly.

• Don’t reuse liquid: Leave the brine out of canned legumes at all times.

What Is a Low FODMAP Substitute for Chickpeas?

Photo Credit: Canva Pro

Best Legumes and Non-Legumes for Texture and Taste

Many meals use chickpeas because they are creamy and have a mild flavor, but there are other low FODMAP foods that work just as well. Replace foods with others that taste good, can be cooked in different ways, and are safe for your low FODMAP diet.

• White beans: Soft and mild. Work well in spreads and salads.

• Canned lentils: Great for soups, salads, and side dishes.

• Green peas: A little sweet. Put it in stir-fries or warm meals.

• Quinoa: Gluten-free seed. Adds bulk to meals and is high in protein.

• Tempeh: Fermented soy product. Ideal for curries or pan-fried dishes.

Swaps for Hummus, Falafel, and Curries

Many popular recipes, like hummus and falafel, use foods that are high in FODMAP. However, these recipes can be made with low FODMAP with a few changes. These alternatives keep the taste while lowering the FODMAP level.

• Hummus alternative: Use canned lentils or white beans with olive oil and lemon.

• Falafel: Try green lentils or firm tofu for similar texture.

• Curries: Substitute chickpeas with tempeh, quinoa, or diced firm tofu.

• Avoid: Ingredients like garlic, onion, or high fructose corn syrup in sauces.

• Delicious swaps: Still support gut bacteria and provide balanced nutrition.

How Much Canned Chickpeas Low FODMAP?

Photo Credit: Canva Pro

Safe Portion Sizes

When eaten in small amounts, canned chickpeas are only low in FODMAPs. The most that is safe is 42g per meal, which is about 3 tablespoons of rinsed and drained chickpeas.

• Serving size: Stick to 42g of canned chickpeas per meal to avoid symptoms.

• Excess amounts: Larger portions increase FODMAP load and may cause bloating or gas.

• IBS-safe combo: Pair chickpeas with brown rice, olive oil, or lactose free milk.

• Avoid: Combining with other legumes, dairy products, or high FODMAP sauces.

Draining and Rinsing Techniques That Reduce GOS

By rinsing and draining canned chickpeas, a lot of the GOS is taken out. Because FODMAPs dissolve in water, getting rid of the canning liquid makes a big difference in lowering the amount of fermentable carbs they contain.

• Drain fully: Put the chickpeas through a strainer to get rid of the canning liquid.

• Rinse well: To get rid of GOS, rinse with cold water for at least 30 seconds.

• Refrigerate: Rinsed chickpeas that are left over should be kept in a sealed container without brine.

• Don’t reuse liquid: The water used for canning has a lot of FODMAPs, so it can't be used for low-FODMAP cooking.

• Use immediately: Eating rinsed chickpeas within two to three days gives you the best results.

FullyHealthy: Your Partner in IBS-Safe Eating

Who We Are And Why It Matters

FullyHealthy is a marketplace that only sells food items that people who have to follow strict diet plans can buy. The platform has carefully chosen ingredients that work for gluten-free, dairy-free, AIP, and low FODMAP diets.

• Allergen-conscious: Products are vetted for common dietary restrictions.

• Supports IBS-friendly eating: Offers options that reduce risk of digestive problems.

• Promotes safe foods: Includes items without garlic, onion, gluten, or high fructose corn syrup.

• Mission-driven: Focused on helping people navigate complex food sensitivities.

• Helpful for reintroduction phase: Allows safe testing of potential triggers in controlled portions.

Shop AIP-Compliant, Allergen-Free Comfort Foods

There are tasty meals and snacks in the line that are good for people on a low FODMAP diet. As an example, Wild Zora's Tomato Basil Soup with Chickpeas is a comfort food option with transparency around ingredients.

• Wild Zora Soup: Best for reintroduction phase.

• Label awareness: Always check for high FODMAP ingredients before including in your diet.

• Full meal options: Suitable for those seeking convenience and control.

• Other grains: Products also include quinoa, white rice, and gluten free flours.

• Dairy free: Majority of items exclude lactose, milk powders, or other dairy products.

Final Thoughts

Are chickpeas low fodmap? If you cook them right and eat them in moderation, chickpeas can be a part of a balanced fodmap diet. The large intestine can handle less stress if you rinse, watch your portions, and choose the right vegetables, lentils, and substitutes.

When you eat high FODMAP foods, watch out for too much fructose and sugar, as well as the size of your portions. Not all legumes are created equal, so learn what works best for you. Read labels, eat smart, and trust your gut all the time.

FAQs

What lentils are low in FODMAP?

Canned lentils in moderate amounts are low in FODMAP, but avoid pairing with bean sprouts or sugar in the same meal. Always refer to the Monash University FODMAP app for the most up-to-date serving sizes and food ratings.

Are hummus low in FODMAP?

Hummus made from green beans, canned lentils, and olive oil is low FODMAP only if you don't eat high FODMAP foods with it.

Is avocado high in FODMAP?

Yes, avocado has excess fructose and should be avoided by those on a fodmap diet or who are lactose intolerant.

Can I eat macadamia nuts on a low FODMAP diet?

Yes, macadamia nuts are low FODMAP in moderate amounts, just avoid black pepper, sugar, and other irritants.

Is black pepper bad for IBS or the large intestine?

Black pepper in small servings is safe, but mixing it with high FODMAP foods may irritate the large intestine.