Canned chickpeas are often a staple food especially if you enjoy plant-based eating. While in the first phase of the low FODMAP diet you can enjoy small serves of canned chickpeas.
Canned chickpeas are lower in FODMAPs because the FODMAPs leach out of the chickpeas and into the water or brine that they are canned in. This means when you rinse the canned chickpeas you wash away some of the FODMAP content.
How much is low FODMAP?
During the first phase of the low FODMAP diet limit your intake of canned chickpeas to ¼ cup serving. Once you are ready to test your tolerance to galactans in the reintroduction phase you can increase your serving size.
Check out the Monash University FODMAP Diet App for more information.
Reviewed by registered dietitian: Joanna Baker APD
Last Reviewed: 20 April 2022
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