chickpeas
Legumes/Pulses
Is chickpeas high in oxalates?
Find out whether chickpeas is high or low in oxalates, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
Triggers
Diets
Serving size, prep, and portion notes for 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.
Watch for
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
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is chickpeas high in Oxalates?
Oxalates: higher signal - consider smaller servings or swaps.
Can I still eat chickpeas if I'm sensitive to Oxalates?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Lectin, Low Fermentation, and Paleo AIP next for a fuller picture.