FODMAP/SIBO Rating
Serving Size Consideration: 1/2 cup cooked chickpeas
Safe Serving Size: 1/4 cup cooked chickpeas
Active Compounds: Galacto-oligosaccharides (GOS), Fructans
Digestive Impact
Why it's problematic: High in FODMAPs, particularly GOS
Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Canned chickpeas may be slightly lower in FODMAPs due to the soaking process
Sprouting can reduce FODMAP content
Cooking doesn't significantly reduce FODMAP content
Avoid combining with:
- lentils
- beans
- hummus
- garlic
- onion
Safe complementary foods: Can be combined with low FODMAP grains like rice and quinoa, and low FODMAP vegetables
- Start with 1 tablespoon (15g) of well-cooked chickpeas
- Wait 24-48 hours to assess tolerance
- If no symptoms, increase to 2 tablespoons
- Maximum test portion should not exceed 1/4 cup (30g)
Signs of success: No significant bloating, gas, or digestive discomfort within 48 hours of consumption
Common products containing garlic:
- hummus
- falafel
- Indian curries
- Mediterranean salads
- vegetarian meat substitutes
Alternative names: garbanzo beans, ceci beans, bengal gram, chana
Factors affecting tolerance:
- Overall gut health
- Portion size consumed
- Processing method (canned vs. dried)
- Individual FODMAP tolerance
- Stress levels
- Time of day consumed
Tip: Keep a food diary to track your personal tolerance levels and identify patterns in your response to chickpeas