Chickpeas (Garbanzo Beans)

Legumes

Moderate FODMAP

Overview

Canned and drained chickpeas are low FODMAP in small servings (up to 1/4 cup). Dried chickpeas are higher in GOS.

Safe Serving

1/4 cup canned, drained (42g)

Typical Serving

1/2 cup (80g)

Fructans

Moderate

GOS

High

Fructose

Low

Canned is better than dried for FODMAPs — the canning process leaches some GOS into the liquid. Always drain and rinse.

canned lentils (1/2 cup)firm tofu

Is hummus low FODMAP?

Small amounts (1-2 tablespoons) may be tolerated, but most commercial hummus also contains garlic.

Our free starter guide includes a quick-reference food list, safe serving sizes, and a 7-day meal plan to get you started.