Are Chickpeas Low FODMAP? Hummus, Portions, and IBS Tips

Chickpeas are high FODMAP due to their GOS (galacto-oligosaccharide) content, but canned chickpeas that have been drained and rinsed are lower in FODMAPs and can be tolerated in small servings. Monash University rates a quarter-cup (42g) of canned, drained chickpeas as low FODMAP, while larger portions or dried cooked chickpeas are high FODMAP. For hummus lovers, about two tablespoons is the safe limit.

Chickpeas are a staple in cuisines around the world, from Middle Eastern hummus and falafel to Indian chana masala. Understanding how to include them safely means you do not have to give up these dishes entirely.

Why Are Chickpeas High in FODMAPs?

Chickpeas, like all legumes, are rich in GOS — galacto-oligosaccharides. These are short chains of galactose sugars linked together that the human digestive system cannot break down because we lack the enzyme alpha-galactosidase. When GOS reaches the large intestine intact, bacteria ferment it vigorously, producing large volumes of hydrogen and methane gas.

For people with IBS, this gas production causes bloating, distension, cramping, and changes in bowel habits. The discomfort is often more pronounced with chickpeas than with some other legumes because chickpeas are commonly eaten in larger portions — a bowl of hummus with pita, a generous scoop of chickpeas on a salad, or a full serving of chana masala.

FODMAP Breakdown: Chickpea Products

Chickpea Product	Serving Size	FODMAP Level	Primary FODMAP	Notes
Dried chickpeas, cooked	1/2 cup (100g)	High	GOS	Standard cooking retains most GOS
Canned chickpeas, drained & rinsed	1/4 cup (42g)	Low	GOS (reduced)	Draining removes dissolved GOS
Canned chickpeas, drained & rinsed	1/2 cup (84g)	Moderate–High	GOS	Exceeds safe threshold
Hummus	2 tbsp (42g)	Low	GOS	Check for garlic in recipe
Hummus	1/4 cup+	Moderate–High	GOS, fructans (if garlic)	Common restaurant portion
Chickpea flour (besan)	2 tbsp	Moderate	GOS	No water processing to remove GOS
Falafel (2 small balls)	~60g	Moderate–High	GOS, fructans	Usually contains onion and garlic
Roasted chickpea snacks	Small handful	Moderate	GOS	Easy to overeat
Aquafaba (chickpea water)	2 tbsp	Low	Minimal	Most GOS stays with the chickpeas

Canned vs Dried Chickpeas: The Critical Difference

The difference between canned and dried chickpeas is the most important thing to understand for IBS management. Here is why canned chickpeas are safer:

During canning, chickpeas are cooked in liquid at high temperatures for extended periods. GOS is water-soluble, so it leaches from the chickpeas into the surrounding liquid. When you open the can, drain off the liquid, and rinse the chickpeas under running water, you are removing a substantial portion of the GOS.

Dried chickpeas cooked at home also release some GOS into the cooking water, but typically less than the commercial canning process extracts. If you drain and rinse home-cooked chickpeas, you will remove some GOS, but the reduction is less reliable.

Soaking dried chickpeas for 12 to 24 hours before cooking and discarding the soaking water is an additional step that can reduce GOS by an estimated 20 to 40 percent. For the best results with dried chickpeas: soak overnight, discard the water, rinse well, cook in fresh water, then drain and rinse the cooked chickpeas.

How to Make Low-FODMAP Hummus

Traditional hummus combines chickpeas, tahini, lemon juice, garlic, and olive oil. The garlic is a FODMAP problem on top of the chickpea GOS. Here is a low-FODMAP version:

Ingredients (serves 6):

• 1/2 can chickpeas, drained and rinsed (about 120g total — gives each serving roughly 20g of chickpeas, well within safe limits)
• 2 tablespoons tahini
• Juice of 1 lemon
• 2 tablespoons garlic-infused olive oil (fructans are not oil-soluble)
• Salt to taste
• Pinch of cumin and paprika
• Water as needed for consistency

Blend until smooth. Each two-tablespoon serving stays within the low-FODMAP range. Keep servings modest — the temptation with hummus is to eat far more than two tablespoons, especially with pita bread.

Chickpea Flour: A Trickier Ingredient

Chickpea flour (besan or gram flour) is made by grinding dried chickpeas into a fine powder. Unlike canned chickpeas, there is no water-based processing step to remove GOS, so chickpea flour retains the full FODMAP load of dried chickpeas.

This makes chickpea flour a moderate to high FODMAP ingredient. In recipes where chickpea flour is one component shared across many servings (like a batter for fried vegetables), the per-serving amount may be small enough to tolerate. But using chickpea flour as a primary flour in pancakes, flatbreads, or baked goods will likely deliver a significant GOS load per serving.

Safe alternatives for gluten-free baking include rice flour, tapioca starch, potato starch, and cornstarch — all of which are low FODMAP.

Falafel: Can You Eat It?

Traditional falafel is made from ground dried chickpeas (not canned), onion, garlic, and herbs. This combination of high-GOS chickpeas with high-fructan onion and garlic makes standard falafel a FODMAP-heavy food.

If you want to enjoy falafel, consider making a modified version at home using canned, rinsed chickpeas, garlic-infused oil, chives (instead of onion), and fresh herbs. Even then, limit yourself to two small falafel balls per serving.

Practical Tips for Eating Chickpeas With IBS

1. Always use canned chickpeas, drained and rinsed thoroughly under running water
2. Measure your portions: A quarter cup is smaller than most people think — use a measuring cup until you can eyeball it
3. Spread chickpeas across dishes: A few chickpeas scattered on a salad is safer than a chickpea-centric meal
4. Avoid FODMAP stacking: Do not combine chickpeas with other GOS-rich foods like lentils or beans in the same meal
5. Scan your full meal: Use FODMAPSnap to check that your chickpea-containing meal does not exceed FODMAP thresholds when all ingredients are considered

Chickpeas During Reintroduction

GOS is tested as a group during the FODMAP reintroduction phase, and chickpeas are a commonly used test food. Start with a small portion (about two tablespoons of canned chickpeas) on day one and increase to a quarter cup, then half a cup over subsequent test days.

Many people find they have a moderate GOS tolerance — enough to enjoy small portions of chickpeas, hummus, and other legumes without symptoms, but not enough for a full bowl of chana masala. This personalized threshold information is what makes reintroduction so valuable.

Nutritional Value of Chickpeas

Despite the FODMAP concern, chickpeas are nutritionally excellent. A half-cup serving provides about 7 grams of protein, 6 grams of fiber, and meaningful amounts of iron, folate, phosphorus, and manganese. For people on a low-FODMAP diet who may be restricting multiple food groups, finding ways to include small amounts of chickpeas helps fill nutritional gaps, particularly for plant-based protein and fiber.

Key Takeaways

• Dried cooked chickpeas are high FODMAP due to GOS
• Canned, drained, and rinsed chickpeas are lower — a quarter cup (42g) is rated low FODMAP
• Hummus is safe at about 2 tablespoons — make it at home with garlic-infused oil
• Chickpea flour retains full GOS content and is moderate to high FODMAP
• Soaking dried chickpeas reduces GOS by 20 to 40 percent
• Watch for FODMAP stacking with other legumes in the same meal
• Falafel is typically high FODMAP unless homemade with modifications

Related Reading

• Are Lentils Low FODMAP? — Similar GOS considerations with lentils
• Are Beans Low FODMAP? — A broader look at legumes and FODMAPs
• Is Garlic Low FODMAP? — Why garlic-infused oil is safe but garlic is not
• FODMAP Food Guide: What You Can and Can’t Eat

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.