Are Chickpeas Low FODMAP?
| FODMAP level | Moderate |
|---|---|
| Main FODMAP group(s) | GOS |
| Food category | 🫘 Legumes & Beans |
Low-FODMAP alternatives to Chickpeas
If you are avoiding Chickpeas, these are better tolerated on a low-FODMAP diet:
More legumes & beans and their FODMAP levels
Track Chickpeas and your FODMAP triggers
JustAddTofu is a free iOS app that flags high-FODMAP foods as you log meals by voice — in 99+ languages, with no account required. It helps you run the low-FODMAP elimination and reintroduction phases and spot which foods set off your IBS.
Chickpeas & FODMAP FAQ
Are Chickpeas low FODMAP?
Low only when canned, rinsed and small. Chickpeas are high in GOS when cooked from dry, but canned and well-rinsed chickpeas are low FODMAP at about one-quarter cup — draining removes much of the GOS into the liquid.
Can I eat Chickpeas on a low-FODMAP diet?
Chickpeas are low FODMAP only in small servings — larger amounts tip into high FODMAP because of the GOS. Stick to the recommended portion and track your own response.
What are low-FODMAP alternatives to Chickpeas?
Low-FODMAP swaps include Firm Tofu. These are better tolerated than Chickpeas on a low-FODMAP diet.
Last reviewed June 2026. FODMAP ratings are based on Monash University low-FODMAP guidance and general dietary references. FODMAP tolerance and serving sizes are individual — this is general information, not medical advice. Track your own response and work with a dietitian on elimination and reintroduction.