Is chickpeas low FODMAP?
NoHigh FODMAP
Chickpeas is high FODMAP at a typical serving (1/2 cup). It's high in GOS.
Serving size used for this rating: 1/2 cup
A small serve (1/4 cup canned, rinsed) is low.
FODMAP breakdown
FODMAPs are six groups of fermentable carbs. Most people with IBS react to only one or two of them.
- Fructanse.g. wheat, onion, garlic, rye
- Low
- Galacto-oligosaccharidese.g. beans, lentils, chickpeas, cashews
- High
- Lactosee.g. milk, soft cheese, yogurt, ice cream
- Low
- Excess fructosee.g. honey, apples, mango, agave
- Low
- Sorbitole.g. stone fruit, avocado, sugar-free gum
- Low
- Mannitole.g. mushrooms, cauliflower, sweet potato
- Low
What that means for your gut
Galacto-oligosaccharides · high
Also found in beans, lentils, chickpeas, cashews. If GOS bother you, you may notice bloating, gas or pain a few hours after eating chickpeas.
Lower-FODMAP swaps
Low-FODMAP options from the same food group:
Also covers: garbanzo beans.
Ratings are general guidance for a typical serving, compiled from published low-FODMAP research. Your tolerance may differ. This page is not medical advice — talk to your doctor or a FODMAP-trained dietitian before making big diet changes.