Are Chickpeas OK on a FODMAP Diet?

December 1, 2025 •

4 min read

According to Monash University, a leading authority on the low FODMAP diet, canned and rinsed chickpeas are considered low FODMAP in a specific serving size, unlike their dried counterparts. Navigating the low FODMAP diet can be challenging, especially when it comes to legumes like chickpeas, but with the right knowledge, they can be enjoyed safely.

Quick Summary

Chickpeas can be included in a low FODMAP diet, but proper portion control and preparation are essential. While dried chickpeas are high in FODMAPs, the canning process reduces their content significantly, allowing for small, safe servings. Rinsing canned chickpeas further minimizes FODMAPs. Various chickpea-based products, like flour and hummus, must be handled differently to manage digestive symptoms.

Key Points

Portion Control is Key: Canned chickpeas are low FODMAP only in a ¼ cup (42g) serving, and only after being thoroughly rinsed and drained.
Preparation Matters: The canning process leaches out water-soluble FODMAPs (GOS). Rinsing and draining removes a significant amount of these compounds, making canned chickpeas safer than dried ones.
Avoid Dried Chickpeas: Dried chickpeas, even when soaked and cooked at home, remain high in FODMAPs and should be avoided during the elimination phase of the diet.
Watch for FODMAP Stacking: Do not combine your low FODMAP serving of chickpeas with other high FODMAP foods like garlic or onions, as this can lead to a cumulative effect that triggers symptoms.
Chickpea Flour is High FODMAP: Most chickpea-based products like flour and traditional hummus are high in FODMAPs and should be avoided unless a certified low FODMAP version is used.
Reap the Benefits Safely: Incorporating small, low FODMAP portions of chickpeas provides valuable fiber, protein, and nutrients, which can support overall gut health and digestive regularity.

Understanding FODMAPs and Chickpeas

FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates that can cause digestive issues like bloating, gas, and abdominal pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). Legumes, including chickpeas, are known to be high in a specific type of FODMAP called galacto-oligosaccharides (GOS). However, the FODMAP content of chickpeas is highly dependent on their preparation and form. This is why a simple 'yes' or 'no' answer isn't possible, and understanding the nuances is crucial for success on a low FODMAP diet.

The Difference Between Canned and Dried Chickpeas

One of the most important distinctions to make is between canned and dried chickpeas. The processing of canned chickpeas plays a key role in making them more tolerable for many on a low FODMAP diet. The water-soluble GOS in the chickpeas leaches out into the canning liquid. When you drain and thoroughly rinse the canned chickpeas, you wash away a significant amount of these FODMAPs, leaving a product that is much lower in GOS than its dried, home-cooked counterpart. In contrast, cooking dried chickpeas at home, even after soaking, does not remove the same level of GOS, making them a high FODMAP food.

Low FODMAP Serving Sizes for Canned Chickpeas

The key to including chickpeas in your low FODMAP diet is strict portion control. Monash University, which provides the most reliable information on FODMAPs, has tested and established a low FODMAP serving size for canned chickpeas.

Low FODMAP serving: A serving of up to ¼ cup (approximately 42g) of rinsed and drained canned chickpeas is considered low FODMAP.
Moderate FODMAP serving: If you increase the portion to ½ cup, the FODMAP load, specifically GOS and fructans, becomes moderate.
High FODMAP serving: Larger portions, such as 1 cup, are high in FODMAPs.

Practical Tips for Enjoying Chickpeas Safely

To ensure your chickpeas remain tummy-friendly, follow these best practices:

Drain and Rinse: Always drain canned chickpeas thoroughly and rinse them under cold water for at least 30 seconds. This is the single most effective step you can take.
Stick to the Serving Size: Measure your portion carefully. A ¼ cup is a small but satisfying addition to salads, soups, or roasted snacks.
Prevent FODMAP Stacking: Be mindful of other ingredients in your meal. Avoid combining your low FODMAP serving of chickpeas with other moderate or high FODMAP foods like garlic, onion, or other high-GOS legumes.
Listen to Your Body: Everyone's tolerance is different. If you are in the reintroduction phase, test your personal tolerance carefully. Some individuals may be able to handle slightly more, while others may need to stick strictly to the recommended amount.

What About Other Chickpea Products?

Many popular foods are made from chickpeas, but their FODMAP status differs significantly from canned chickpeas.

Hummus: Traditional hummus is typically high in FODMAPs because it contains a large amount of chickpeas, as well as garlic. Low FODMAP hummus recipes exist that use a smaller portion of canned chickpeas, omit garlic, and rely on garlic-infused oil for flavor.
Chickpea Flour (Besan): Chickpea flour is considered high in FODMAPs because it retains all the oligosaccharides of the dried legume. Unlike canning, the drying and grinding process does not leach out the FODMAPs. It should be avoided during the elimination phase.
Falafel: Traditional falafel is made with dried chickpeas and often contains onions and garlic, making it a high FODMAP food.
Chickpea Pasta: While some brands of chickpea pasta are now certified low FODMAP, many are not. Always check for a low FODMAP certification, as the FODMAP content can vary by brand and processing method.

Benefits of Adding Low FODMAP Chickpeas to Your Diet

Including chickpeas in small, manageable portions can be beneficial for gut health and overall nutrition.

Nutrient-Dense: Chickpeas are an excellent source of protein, dietary fiber, and essential minerals like iron, magnesium, and potassium.
Supports Gut Health: The soluble fiber and resistant starch in chickpeas act as a prebiotic, feeding beneficial bacteria in your gut. This is important for maintaining a healthy gut microbiome, even on a restricted diet.
Promotes Satiety: The combination of fiber and protein helps you feel full and satisfied, aiding in weight management.
Supports Bowel Regularity: The dietary fiber can help improve bowel movements and reduce constipation, a common issue for many with IBS.

Comparison of Chickpea Products on a Low FODMAP Diet


Feature	Canned Chickpeas (Rinsed)	Dried Chickpeas	Chickpea Flour	Traditional Hummus
FODMAP Status	Low FODMAP (in ¼ cup serving)	High FODMAP	High FODMAP	High FODMAP
Preparation	Drain and rinse thoroughly	Must be soaked and cooked (still high FODMAP)	Dried and ground	Uses large quantity of chickpeas and garlic
FODMAP Reduction	Significantly reduced by canning process	Minimal reduction through soaking and cooking	Not reduced; all oligosaccharides remain	Not reduced; high GOS and fructans
Usage on Diet	Safe in measured portions during elimination phase	Avoid during elimination phase	Avoid during elimination phase	Avoid unless made with low FODMAP modifications

Conclusion: Navigating Chickpeas on a Low FODMAP Diet

The journey through a low FODMAP diet doesn't have to mean giving up favorite foods like chickpeas entirely. The verdict is that canned, rinsed, and drained chickpeas are indeed ok on a FODMAP diet, provided you adhere to the specific low FODMAP serving size of ¼ cup. It is crucial to remember that this guideline applies only to canned chickpeas and not to dried ones, chickpea flour, or traditional hummus. By following careful preparation techniques and portion control, individuals with digestive sensitivities can still reap the nutritional benefits of this versatile legume without triggering symptoms. As with any dietary modification, consulting with a registered dietitian is recommended for personalized guidance.

For more detailed information, consult the Monash University FODMAP Diet App.

Frequently Asked Questions

No, dried chickpeas are generally high in FODMAPs, specifically GOS. The process of soaking and cooking dried chickpeas does not reduce the FODMAP content as effectively as the canning process. It is best to avoid them during the elimination phase.

The recommended low FODMAP serving size is up to ¼ cup (around 42 grams) of rinsed and drained canned chickpeas. This small portion is typically well-tolerated by most individuals with IBS.

Yes, rinsing canned chickpeas is a crucial step. Since FODMAPs are water-soluble, the GOS leaches from the chickpeas into the canning liquid. Draining and rinsing washes away a large portion of these FODMAPs, making them safer to eat.

Traditional hummus is high in FODMAPs due to a large quantity of chickpeas and added garlic. However, you can make a low FODMAP version using a small portion of rinsed canned chickpeas, lemon juice, tahini, and garlic-infused olive oil.

Chickpea flour is made from ground, dried chickpeas, and the process does not reduce the FODMAP content. As a result, chickpea flour is high in oligosaccharides and should be avoided during the elimination phase.

During the reintroduction phase, you can test your personal tolerance to larger servings of canned chickpeas or other forms of chickpeas. This is done gradually to see what quantity and form your body can handle.

To prevent FODMAP stacking, pair your low FODMAP serving of chickpeas with other low FODMAP ingredients. For example, add them to a salad with lettuce, cucumber, and a simple vinaigrette, rather than with high FODMAP vegetables or sauces.