Is Chickpea Flour Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian

Is chickpea flour a low FODMAP food?

For those following the low FODMAP diet, the main difficulty is cutting out wheat from the diet. Wheat is found in cereal, pasta, bread, and much more, leading someone following the low FODMAP diet to look for an alternative. What about chickpea flour?

Chickpea flour, also known as besan or gram flour, is precisely what you would expect. Ground chickpeas! It has a neutral flavor and is very versatile in cooking and baking.

Now, here’s the bad news. According to the Monash University FODMAP Diet app, chickpeas, or garbanzo beans, are high in FODMAPs. So while Monash has not explicitly tested chickpea flour, it is likely high in FODMAPs as well.

Are you looking for more information about chickpeas and the low FODMAP diet? Check out the resource.

What are the health benefits of chickpea flour?

Chickpeas, which comprise chickpea flour, are nutrient-packed. They contain a significant amount of protein, perfect for those looking for a vegetarian or vegan meat alternative. According to the Harvard School of Public Health (n.d.), chickpeas also contain folate, iron, beneficial fatty acids, and more! In addition, chickpea flour is a great fiber source, aiding digestion and gut health.

Summary

We hope this post answers your questions about the low FODMAP diet and chickpea flour as a part of the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Alfaro, D. (2021, January 8). What is chickpea flour and how is it used? The Spruce Eats. Retrieved May 3, 2022, from https://www.thespruceeats.com/what-is-chickpea-flour-5089021

Chickpeas (garbanzo beans). The Nutrition Source. (2022, March 2). Retrieved May 3, 2022, from https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/ health/wellness-and-prevention/fodmap-diet-what-you-need-to-know/