Overview
About Chickpeas
Chickpeas, also known as garbanzo beans, are the base of hummus, curries and grain bowls, and they are gentle on most triggers except two: nickel and the fermentable fiber GOS.
A standard serving is high in GOS, which is why chickpeas and hummus are such reliable causes of bloating and gas for people with IBS, and they are high in nickel, a concern with systemic nickel allergy. Draining and rinsing canned chickpeas and sticking to smaller portions both make them easier to tolerate.
Sensitivities
How Chickpeas scores
Watch for
What trips people up
- High in GOS, so a full serving of chickpeas or hummus commonly triggers bloating and wind
- High in nickel, relevant if you manage systemic nickel allergy syndrome
- Poorly tolerated in SIBO because the GOS ferments readily in the gut
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Chickpeas
Are chickpeas the same as garbanzo beans?
Yes. Chickpeas and garbanzo beans are two names for the same legume; garbanzo is simply the Spanish-derived name. Whichever label is on the can, the trigger profile is the same.
Why do chickpeas and hummus make me bloated?
Chickpeas are high in GOS, a fermentable fiber the small intestine cannot fully digest. Bacteria ferment it in the colon and release gas, which is what causes the bloating and wind many people feel after hummus or a chickpea salad.
Are chickpeas high in nickel?
Yes. Chickpeas sit among the higher-nickel legumes, so on a low-nickel diet for systemic nickel allergy they are usually limited. Rinsing canned chickpeas can help slightly, but the nickel is largely in the bean itself.
Can I eat chickpeas on a low-FODMAP diet?
A small portion of canned, well-rinsed chickpeas is far lower in GOS than a large scoop from dried, so a modest amount can fit. It is the big hummus servings and full-cup portions that push chickpeas into high-FODMAP territory.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.