Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
1/4 cup (42 g) canned and drained
FODMAP group responsible
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
Why
Canned and well-rinsed chickpeas are low FODMAP at a quarter cup — about two heaped tablespoons. Dried chickpeas cooked at home are higher, because nothing has leached into a canning liquid you then throw away. Hummus is high at any normal portion, and usually contains garlic as well.
Recipes using chickpeas
Chickpea and Roast Vegetable Traybake
A recipe for after you have passed your GOS challenge. Most low-FODMAP cooking is written for the strictest phase; this one is not.
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.