Are Chickpeas Low FODMAP?
If you wonder if chickpeas are low FODMAP, or have been avoiding them while in the elimination phase of the diet, I have news for you! You can indeed enjoy them while on a low FODMAP diet. There are, however, two things that you need to know about before you start cooking.
The Type Matters
Chickpeas (also known as garbanzo beans) do contain galacto-oligosaccharides, a type of FODMAP. However, the process of canning lowers the FODMAP content of chickpeas. As long as you purchase them canned, drain them, and rinse them, you can enjoy them on a low FODMAP diet.
The Devil is in the Portion
Nonetheless, don’t be tempted to make a big chickpea salad for your next lunch. The portion size of foods is often important in determining the FODMAP content.
Whereas a small amount of canned chickpeas is ok, larger portions are high FODMAP. This means they could trigger GI symptoms if you are sensitive to GOS. You can check the Monash FODMAP App for the most up-to-date information.
Why Should You Eat Chickpeas?
Chickpeas (and other legumes) are a powerhouse of nutrients no one should miss out on, whether on a low FODMAP diet or not. They contain protein, slow-digesting carbohydrates, and fiber (especially the soluble kind). They are also rich in minerals (iron, magnesium, calcium, potassium), vitamins (folic acid and other B vitamins), and phytochemicals.
There are several benefits to eating more beans, chickpeas, and lentils, and I won’t list them all here. In the context of gastrointestinal health, they can help improve constipation and contain prebiotic fibers and resistant starch that feed our good gut bacteria.
Why Should You Make This Recipe?
If you are new to legumes, this recipe is a great way to get started. It’s easy and tasty: it won’t feel like you are eating something that’s “good for you”.
The chickpeas are crunchy and flavorful and can satisfy that craving for a salty, savory, crunchy snack. They are not just healthier than pretzels or chips but will make a much more filling snack.
Finally, these roasted chickpeas can be a great substitute for croutons on a salad or soup; or add protein, crunch and flavor to a lunch bowl.
Low FODMAP Spiced Roasted Chickpeas
Ingredients
- 1, 15-oz can chickpeas drained and rinsed
- ½ tsp ground cumin
- ½ tsp ground coriander
- 1 tsp paprika
- 1/4 tsp salt
- 1 tbsp avocado oil
Instructions
- Preheat the oven to 425ºF. Line a baking sheet with parchment paper.
- Dry the chickpeas by spreading them on towels on your kitchen counter.
- In a large bowl, mix the cumin, coriander, paprika and salt with the oil, then toss the beans into the bowl and mix until they are well coated with the spices.
- Spread the chickpeas onto the baking sheet in one single layer and roast for 10 minutes. Shake the sheet and then roast for another 15-18 minutes, or until crispy.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
