Eating Chickpeas on a FODMAP Diet
Chickpeas are a legume, and these are usually very good for you because they contain a lot of plant-based protein and lots of nutrients. There is one problem with legumes – they tend to be high in FODMAP’s.
Unfortunately, this applies to chickpeas too, and you will find that dried or fresh chickpeas are very high in FODMAP’s, and you should avoid these on your low FODMAP diet.
There is one situation in which you should be okay to include a few chickpeas, and that is if you buy tinned chickpeas that have already been processed.
These are much easier because you don’t have to worry about re-hydrating them yourself, and they are low in FODMAP as long as you stick to the recommended portion sizes.
Recommended Chickpea Portion
If you decide to include a few tinned chickpeas in your low FODMAP diet, you need to stick to smaller portion sizes. You should eat about half a tin which is 45 to 46 grams. This may not seem like a lot, but if you add them to a stew or soup, it is plenty to add a little extra texture and flavour.
You should avoid other types of chickpeas such as dried or any that come in ready-made salads from delicatessens. These are high FODMAP and could upset your stomach.
FODMAP Tip: Stick to Small Portions of Chickpeas Up to 45 Grams
How to Use Chickpeas
Chickpeas have many uses, but you will be limited to recipes that can use tinned chickpeas. Here are a couple of ideas for you to try.
Warm Chickpea Salad
Chickpeas make a great salad whether you choose a warm or cold salad. If you want a healthy and warming meal at lunchtime, try heating half a tin of chickpeas with some other chopped vegetables. Mix them and season them, or use your favourite dressing. This also makes a great side dish too!
Add Chickpeas to Soups, Stews And Casseroles
Chickpeas taste great in any sauce based food, and you can sneak in some extra protein and vitamins without your kids noticing! When cooking your meal, pop in some tinned chickpeas and let them cook along with the rest of the meal.
Low FODMAP Chickpea Recipes
If you’re looking for delicious recipes containing chickpeas that are low FODMAP then give these a go:
Other Chickpea Products
Chickpeas come in many forms so it can be hard to know which form is suitable and which is not when following a low FODMAP diet. These common products might help:
Are Tinned Chickpeas Low FODMAP?
Tinned chickpeas are low FODMAP, and they are the only type of chickpeas you should include on your low FODMAP diet.
The processing and preserving process changes the chickpeas, and when untested, these were the only type of chickpeas that are low FODMAP when you eat small portions.
Are Dried Chickpeas Low FODMAP?
Dried chickpeas are unfortunately not low FODMAP. In fact, they can be very high FODMAP and should be avoided at all costs when trying to stick to a low FODMAP diet.
This does mean you also need to be careful when eating out or buying salads and meals that include chickpeas. Many of these will include dried chickpeas and, as a result, be high in FODMAPs.
Is Hummus Low FODMAP?
Hummus is low FODMAP. However, if you want to eat hummus when following a low FODMAP diet then we would suggest making your own.
Many traditional shop-bought pots will contain garlic flesh which can cause major flare-ups. Instead, if you make your own then you can use garlic-infused oil instead to add that garlicky flavour. Try to limit your portions to a few tablespoons, however.
Common Chickpea FAQs
When it comes to eating chickpeas while avoiding FODMAPs, there are a handful of common questions which seem to crop up time and time again. We’ve done our best to answer those below for you:
Are Chickpeas OK for IBS?
Chickpeas are OK for IBS provided that you keep control of your portions. If you start to eat chickpeas excessively then it can have a dramatic impact on your gut. If you’re unsure then the best approach is to slowly introduce them into your diet.
Is Chickpea Flour Low FODMAP?
Generally speaking, chickpea (or gram) flour is considered high FODMAP. We would avoid using it in your cooking because of this uncertainty over what quantity would be suitable to remain low FODMAP.
You can include small amounts of chickpeas in your diet as long as you opt for tinned chickpeas and only eat portions of around 45 to 46 grams. You should avoid dried chickpeas because these are high FODMAP.
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