Are chickpeas low FODMAP?

Moderate FODMAP, watch portions

Chickpeas are moderate FODMAP: small portions may be fine, but larger servings can add up.

Moderate FODMAP

GOS

Canned chickpeas, drained and rinsed, are lower in FODMAPs than chickpeas boiled from dry. Larger portions contain more GOS.

Last reviewed October 24, 2026

Good to know

How chickpeas are prepared makes a real difference. Canned chickpeas, drained and rinsed, are lower in FODMAPs than chickpeas boiled from dry, because some of the GOS leaches into the canning liquid.

Keep servings small and avoid pairing them with other legumes or wheat in the same meal. Chickpea flour and chickpea pasta are different products and are high FODMAP.

Chickpeas on a low FODMAP diet

Small amounts of chickpeas are usually fine during elimination, but larger servings move into high FODMAP territory.
Avoid pairing them with other moderate or high FODMAP foods in the same meal, which is where stacking matters most.
If they bother you, note them in a food diary and test them again during reintroduction.

Which FODMAPs are in chickpeas

GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.

Lower-FODMAP swaps

Other legumes

Common questions

Are chickpeas low FODMAP?

Chickpeas are moderate FODMAP: small portions may be fine, but larger servings can add up. They contain GOS. Canned chickpeas, drained and rinsed, are lower in FODMAPs than chickpeas boiled from dry. Larger portions contain more GOS.

Which FODMAPs are in chickpeas?

Chickpeas contain GOS. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.

Can I have chickpeas during the low FODMAP elimination phase?

In small amounts, usually yes. Larger servings can trigger symptoms, especially alongside other FODMAP sources.

What can I use instead of chickpeas?

Lower-FODMAP options include firm tofu, tempeh and eggs.

How do I test chickpeas during reintroduction?

Chickpeas are one of the foods often used to test the GOS group. Test one group at a time, starting small and increasing over a few days, and note how you feel.

Chickpeas in our guides

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