Are Chickpeas Low FODMAP?

Chickpeas are a member of the legume family. There are a few varieties of chickpea, although the most commonly seen ones are a beige color. You may also be able to find green, red and black varieties. As chickpeas are high in a great number of vitamins and minerals, they’re beneficial for people with diabetes, and for helping maintain healthy bones. They’re also low in sodium, and so are often recommended for people who have problems with their blood pressure, heart, and cholesterol. So, with all that goodness, are chickpeas low FODMAP?

Not Really

Unfortunately, chickpeas are high FODMAP. The Monash University tested sprouted chickpeas in two serving sizes. One serve of 2/3 of a cup was found to be high in oligos, and a half serving of three tablespoons was still high in oligos. However, canned chickpeas tested a little differently. A half serving of 1/4 cup is low FODMAP, and a full serving of 1/2 cup is medium FODMAP. So while chickpeas are high FODMAP in one form, you can still include them in a low FODMAP diet if you use canned.

When you’re using canned chickpeas, you’ll need to drain them, rinse them, and drain them again. You should also be aware that some people will have no problem tolerating a low FODMAP serve of chickpeas, but others may not have the same reaction. Some people may experience intestinal gas and discomfort when eating legumes.

Chickpea Recipes

Hummus is possibly the most well known food containing chickpeas. It’s usually high FODMAP unless you make it yourself with low FODMAP ingredients. You can check out our low FODMAP hummus recipes here, or if you want to try a different low FODMAP chickpea dish, try this one.

Mediterranean Stew

This stew is quick and easy to make, and serves six.

Ingredients

A cup of chopped green leek tops

A tablespoon of extra virgin olive oil

Three cups of diced beef

Teaspoon and a half of coriander

Teaspoon of cumin

Half a teaspoon of salt

Three cups of diced canned tomatoes

A cup and a half of canned chickpeas (drained, rinsed, and drained again)

20 Kalamata olives (pitted, and chopped)

Zest of one lemon

A tablespoon of lemon juice

Two handfuls of chopped spinach (You can substitute this for baby kale if you prefer)

Half a cup of crumbled feta cheese

Optional Garnishes

Cilantro

Pepper

Garlic infused olive oil

Lemon zest

Method

1. Rinse the leeks well, and only sue the green tops.
2. Heat the olive oil over a medium heat in a large skillet.
3. Braise the beef until cooked.
4. Add the leeks, coriander, cumin and salt.
5. Cook for five minutes, stirring often.
6. Add the tomatoes, chickpeas, olives and lemon zest.
7. Reduce the heat, and cook for fifteen minutes, stirring occasionally.
8. Serve over rice, or quinoa.
9. Top with crumbled feta, and any of the optional garnishes.

The best thing about this stew is that it can be adapted. If you don’t like olives, leave them out. If you’re vegetarian leave out the meat. You can even serve it with a low FODMAP side salad.

So, do you now know the answer to this question: Are Chickpeas Low FODMAP?