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Canned Chickpeas
Cicer arietinum
Rinse before use
Portion control important
Canning reduces FODMAPs
Canned chickpeas in water

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of canned chickpeas is 1/2 cup drained

Safe Serving Size: A FODMAP-safe serving is 1/4 cup drained

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Moderate to high, depending on serving size

Specific symptoms: Bloating, gas, abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

quinoa

Quinoa

zucchini

Zucchini

rice

Rice

Substitution ratio: 1:1 by volume when cooked

Processing Effects

Canning process reduces FODMAP content compared to dried chickpeas

Rinsing can further reduce FODMAP content by up to 15%

Stacking Considerations

Avoid combining with:

  • lentils
  • beans
  • hummus
  • green peas

Safe complementary foods: Can be safely combined with low FODMAP vegetables and grains like rice, cucumber, and carrots

Reintroduction Guidelines
  1. Start with 1/4 cup (42g) rinsed and drained
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup in next attempt
  4. Maximum recommended serving is 1/2 cup per meal

Signs of success: No significant bloating or gas within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • hummus
  • falafel
  • vegetarian curries
  • salad bars
  • Mediterranean dishes

Alternative names: garbanzo beans, ceci beans, bengal gram

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Total FODMAP load in the meal

Tip: Keep a food diary to track your personal tolerance levels and reactions