It’s important to note that chickpeas are listed under the medium FODMAP zone due to the moderate amounts of Oligos-GOS. When I first got on the FODMAP diet and completed the elimination and reintroduction phases, I reacted poorly to chickpeas. For this reason, I avoided chickpeas for a few months and recently was able to add a FODMAP safe portion of 1/4 cup back in to my diet. I have been making these roasted chickpeas almost every week and incorporating them into my lunch and dinner meals for added protein. If you’re looking for other ways to use chickpeas, try out this garlic free version of hummus that is so creamy and delicious. If you are able to add chickpeas back into your diet, they are a great addition to your FODMAP Food list. It is interesting to note that by washing the canned chickpeas, you are actually able to lower the FODMAP content. This is why rinsing the chickpeas is so important!
