Luciana, Canned chickpeas have lowered amounts of fructans and GOS as these FODMAP sources are water-soluble. The longer the peas/beans are soaked in the liquid the more fructans and GOS is leached out of them. Since canned legumes are in the liquid for much longer than would occur by simply soaking overnight–you would get less FODMAPs.

Jessica–hummus purchased commercially not okay–would have garlic, tahini and chickpeas–together = too much FODMAP load! But small amounts of {1/4 cup } CANNED chickpeas–drained and rinsed–are okay-on low FODMAP per Monash U. So the recipe w/ kale and chickpeas that you are referring to should be okay–stick w/ portion size! 1/2 cup broccoli okay too–so add in small amounts to a recipe; I would allow. Some sites or other practitioners choose to not allow these moderate FODMAP foods on the elimination phase–but I think it’s okay to enjoy them–as allowed in the serving size on the Monash smart phone app.

FODMAP is a term used to describe a group of small sugars and fibers that can contribute to gas, bloating and tummy discord for those with irritable bowel syndrome (IBS.) See more under my FODMAP tab.

Thanks for clearing that up. Your blog is SO helpful!!!!

Hi Katherine, some foods such as legumes have FODMAPs but the amount varies. Chick peas and lentils have far less fructans and GOS than Kidney beans. The Monash researchers analyzed canned vs dried and cooked beans to determine the difference and found that 1/4 cup canned chickpeas and 1/2 cup canned lentils actually were under their ‘fodmap cut off level”. So…small amounts of these healthy peas/beans/legumes can be included on the low FODMAP or elimination phase of the diet. I know it’s frustrating at times for all of us to navigate the low FODMAP diet because it is evolving as we speak….but the goal is to have as varied a diet as possible and if people can tolerate small amounts of these legumes….by all means we want them to be included in the diet.

wait, are they not a bean….sorry, so confused!

although, I guess chickpeas are a pea….please explain 🙂