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Dried Chickpeas
Cicer arietinum
High FODMAP
Legume
Protein Source
Dried chickpeas in a bowl

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1/4 cup dried chickpeas

Safe Serving Size: 2 tablespoons dried chickpeas (after proper soaking)

Active Compounds: GOS (Galacto-oligosaccharides) and Fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in GOS which can cause significant digestive issues in sensitive individuals

Specific symptoms: Bloating, gas, abdominal pain, and possible changes in bowel movements

Typical reaction time frame: Symptoms typically appear within 4-24 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

potato

Potato

Substitution ratio: 1:1 replacement by volume when cooked

Processing Effects

Soaking and discarding water can reduce FODMAP content by 25-30%

Thorough cooking does not significantly reduce FODMAP content

Sprouting may slightly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • lentils
  • beans
  • hummus
  • peas

Safe complementary foods: Can be served with low FODMAP grains like rice and quinoa

Reintroduction Guidelines
  1. Start with 1 tablespoon of cooked chickpeas
  2. Wait 24-48 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Maximum test portion should not exceed 1/4 cup

Signs of success: No digestive symptoms within 48 hours after consumption

Hidden Sources

Common products containing garlic:

  • hummus
  • falafel
  • vegetarian curries
  • salad bars
  • plant-based protein powders

Alternative names: garbanzo beans, ceci beans, bengal gram, chana

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Portion size consumed
  • Preparation method
  • Individual tolerance threshold

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