Are Chickpeas a FODMAP Food? A Detailed Guide

October 4, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, while dried chickpeas are high in FODMAPs, a small, controlled serving of canned and rinsed chickpeas can be tolerated. The question, 'Are chickpeas a FODMAP food?' is more nuanced than a simple yes or no, especially for individuals managing symptoms of Irritable Bowel Syndrome (IBS).

Quick Summary

Chickpeas contain galacto-oligosaccharides (GOS), a type of FODMAP, but their content can be reduced through canning and rinsing. Dried chickpeas are high in FODMAPs, but a small, rinsed serving of canned chickpeas is low FODMAP. Portion control and preparation methods are key to including them in a low FODMAP diet without triggering symptoms.

Key Points

Canned is Low FODMAP in Small Servings: Only canned chickpeas, when properly rinsed and drained, are low in FODMAPs, typically up to a ¼ cup serving.
Dried Chickpeas are High FODMAP: Dried chickpeas, even after cooking, retain high levels of GOS and should be avoided during the elimination phase.
Rinsing is Crucial: The canning process causes water-soluble FODMAPs to leach into the brine, so rinsing and draining canned chickpeas is essential to reduce FODMAP content.
Portion Size Matters: Exceeding the recommended ¼ cup serving of canned chickpeas can lead to FODMAP stacking and trigger symptoms.
GOS is the Culprit: The main fermentable carbohydrate in chickpeas is galacto-oligosaccharides (GOS), which can cause digestive issues in sensitive individuals.
Other Options Exist: If chickpeas are not tolerated, other low FODMAP legumes like canned lentils (rinsed) or firm tofu can be used as alternatives.
Consult a Dietitian: It is best to work with a FODMAP-trained dietitian to personalize your diet plan and test your individual tolerance.

Are Chickpeas High or Low FODMAP?

For those following a low FODMAP diet, determining which foods are safe can be confusing, and chickpeas are a prime example. The short answer is that the FODMAP content of chickpeas depends entirely on their preparation and serving size. Most people with IBS can safely enjoy small quantities of canned, rinsed chickpeas, but dried chickpeas or larger portions should be avoided during the elimination phase.

The Science Behind Chickpeas and FODMAPs

Chickpeas contain a type of fermentable carbohydrate called galacto-oligosaccharides (GOS), which are short-chain carbohydrates that can cause digestive distress in sensitive individuals. However, FODMAPs are water-soluble, and this is the key to understanding how preparation affects their FODMAP status.

When chickpeas are canned, a significant portion of the water-soluble GOS leaches out into the canning liquid, or brine. By draining and thoroughly rinsing the canned chickpeas under cold water, you can wash away a large percentage of the remaining FODMAPs. This process makes a small serving size of canned chickpeas low in FODMAPs, as confirmed by testing from Monash University.

In contrast, cooking dried chickpeas at home, even after soaking, does not remove the same level of FODMAPs, making them unsuitable for the elimination phase of the diet. The high concentration of GOS in dried chickpeas will likely trigger symptoms such as gas, bloating, and abdominal pain in individuals with IBS.

What is a Safe Serving Size for Canned Chickpeas?

According to Monash University, a safe, low-FODMAP serving size for canned, rinsed, and drained chickpeas is approximately ¼ cup (40-42 grams). It is crucial to stick to this portion size, as eating a larger quantity can increase the FODMAP load and may cause symptoms to return. This is known as 'FODMAP stacking,' where even moderately-safe foods, when combined or eaten in larger quantities, can overwhelm the digestive system.

Preparation Tips for Enjoying Chickpeas on a Low FODMAP Diet

Choose Canned: Always opt for canned chickpeas over dried ones during the elimination phase.
Drain and Rinse: After opening the can, drain all the canning liquid. Rinse the chickpeas thoroughly under cool, running water for at least 30 seconds.
Measure Portions: Use a kitchen scale to accurately measure your portion size (40-42g) to avoid overconsumption.
Incorporate into Recipes: Use the rinsed and measured chickpeas in salads, soups, or roasted for a crunchy snack.
FODMAP-Friendly Hummus: Make your own low-FODMAP hummus by using the approved serving size of canned chickpeas and replacing high-FODMAP ingredients like garlic with garlic-infused oil.

Comparison Table: Canned vs. Dried Chickpeas (FODMAP Content)


Feature	Canned Chickpeas (Rinsed)	Dried Chickpeas (Home Cooked)
FODMAP Content	Low in GOS (galacto-oligosaccharides)	High in GOS (galacto-oligosaccharides)
Recommended Serving	Approx. ¼ cup (40-42g)	Not recommended during elimination phase
Reason for Difference	Water-soluble FODMAPs leach into canning liquid	FODMAP content remains high even with soaking
Risk of Symptoms	Low, when consumed in proper portion size	High, especially in individuals with IBS
Ease of Preparation	Ready to use after rinsing	Requires soaking and cooking

Alternative Low FODMAP Legumes

If you find that even small portions of canned chickpeas cause symptoms, or you want more variety, several other legumes are low in FODMAPs in certain serving sizes.

Canned Lentils: A serving of up to ¼ cup of rinsed and drained canned lentils is considered low FODMAP.
Firm Tofu: A great source of plant-based protein that is low in FODMAPs.
Green Beans: A larger serving of green beans (up to 75g) is a fantastic low FODMAP option.
Sprouted Mung Beans: A very low FODMAP option that is great in stir-fries and salads.

Conclusion

In summary, the answer to whether chickpeas are a FODMAP food is conditional. For those with a sensitive gut, specifically individuals on a low FODMAP diet, dried chickpeas are considered high in FODMAPs and should be avoided. However, canned chickpeas, when thoroughly rinsed and consumed in a controlled, small serving size of around ¼ cup, are considered low in FODMAPs and can be safely incorporated into the diet. It is crucial to monitor your body's reaction and adhere to portion sizes to prevent symptoms. If you are uncertain, consulting a registered dietitian is the best course of action to ensure proper symptom management and nutritional intake during the reintroduction and personalization phases of the diet.

Monash University FODMAP Diet App

Resources and Further Reading

Monash University FODMAP Blog: Regularly updated information and research on FODMAPs and the diet.
The IBS Dietitian: Offers practical advice and recipes for managing IBS symptoms with the low FODMAP diet.
A Little Bit Yummy: Provides a wealth of resources, including recipes and tips, for navigating the low FODMAP lifestyle.
Fodmap Friendly: Features a certified food program and blog with articles on various high and low FODMAP foods.

Frequently Asked Questions

Traditional hummus, made with large amounts of chickpeas and garlic, is high in FODMAPs. However, you can make a low FODMAP version by using the recommended ¼ cup of canned, rinsed chickpeas, along with garlic-infused oil instead of fresh garlic.

The specific FODMAP found in chickpeas is galacto-oligosaccharides (GOS), a type of oligosaccharide. These fermentable carbohydrates can cause gas and bloating in sensitive individuals.

FODMAPs are water-soluble. During the canning process, some of the GOS leaches out of the chickpeas and into the water in the can. When you drain and rinse the canned chickpeas, you wash away a significant amount of these FODMAPs.

No, according to Monash University, chickpea flour is considered high in FODMAPs. It is made from ground dried chickpeas and does not undergo a process that would reduce its FODMAP content.

Exceeding the recommended serving size for canned, rinsed chickpeas can lead to FODMAP stacking, overwhelming your digestive system and potentially triggering symptoms like gas, bloating, and abdominal discomfort.

Yes, after completing the elimination phase and experiencing symptom improvement, you can test your tolerance to GOS by reintroducing chickpeas in a controlled manner. It is recommended to work with a dietitian during this phase.

The most effective method is to use canned chickpeas and ensure they are thoroughly drained and rinsed. Some individuals also find that smaller portion sizes are better tolerated, so starting with a smaller amount than the recommended ¼ cup may be beneficial.