People whose children have IBS (Irritable Bowel Syndrome) often have stomach problems wonder if chickpeas, which are used in many low-FODMAP foods that are safe for kids, are safe for their sensitive stomachs.
So let’s dig into the world of FODMAPs and uncover the truth about everyone’s favourite legume: chickpeas!
This delicious creation has captured the hearts of food lovers all over the world, whether it’s spread thickly on bloat-free bread or used as a rich dip for colorfully sliced vegetables.
Don’t worry, parents; we’re about to go on an interesting trip that will help you understand this important question.
Let’s learn more about the tasty world of chickpeas and how to make them the perfect, stomach-friendly food for kids that won’t give them any trouble.
Are Garbanzo Beans Low FODMAP?
Garbanzo beans, also known as chickpeas, are a staple in many cuisines around the world. From hummus to curries these nutritious legumes add protein fiber, and nutrients to a variety of dishes. However, for those following a low FODMAP diet to manage IBS symptoms, the question arises – can you eat garbanzo beans on a low FODMAP diet?
The answer is yes but in limited amounts. Here is a detailed look at garbanzo beans and the low FODMAP diet.
What are Garbanzo Beans?
Garbanzo beans, also known as chickpeas, are beige-colored legumes that are a part of the Fabaceae family. Some key facts about garbanzo beans:
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Originated in the Middle East and Asia but are now grown and consumed worldwide.
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Packed with nutrients like fiber, protein, iron, potassium, and folate.
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Used in many dishes like hummus, chana masala, falafel, and vegetable curries.
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Sold dried or canned. Canned chickpeas are pre-cooked.
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Have a nutty, earthy flavor and creamy texture.
Why are Garbanzo Beans a FODMAP Food?
Garbanzo beans contain FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPs are short-chain carbohydrates that can be poorly absorbed by some people, resulting in gas, bloating, and other digestive issues.
Specifically, garbanzo beans contain the FODMAP galacto-oligosaccharides (GOS). GOS is a short-chain carbohydrate made up of the sugars glucose and galactose.
When garbanzo beans are eaten in large amounts, the GOS they contain may not be properly digested or absorbed by those with sensitivities. This leads to them traveling to the large intestine where they become food for gut bacteria. The gut bacteria then ferment the GOS, producing gas, abdominal pain, bloating, and other unpleasant IBS symptoms.
That is why garbanzo beans, despite being very healthy, are limited on a low FODMAP diet.
Are Garbanzo Beans Low FODMAP?
While garbanzo beans do contain the FODMAP GOS, they can be a part of a low FODMAP diet in controlled portions.
According to Monash University, the world’s leading research institution on the low FODMAP diet, 1/4 cup (40 grams) of canned, drained and rinsed garbanzo beans is low FODMAP. This portion contains less than 0.3 grams of GOS.
This serving or less per meal is unlikely to cause digestive issues in those with IBS. So garbanzo beans can be low FODMAP but keeping portions small is key. Anything over 40 grams would be considered high FODMAP.
Tips for Enjoying Garbanzo Beans on a Low FODMAP Diet
Here are some tips to incorporate garbanzo beans into your low FODMAP diet:
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Stick to the 1/4 cup serving size per meal – use measuring cups to be precise.
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Rinse canned beans to remove excess FODMAPs.
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Try swapping half the garbanzo beans in a recipe for a low FODMAP alternative like canned lentils to reduce total FODMAPs.
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Saute fresh garlic infused olive oil for flavor without the garlic FODMAPs.
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Combine with gluten-free grains like rice or quinoa to make vegetarian bowls.
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Use as a protein boost in salads. 1/4 cup goes well with leafy greens and veggies.
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Make DIY no garlic hummus. Blend with lemon, tahini, olive oil and spices.
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Try garbanzo bean flour. Has same nutritional benefits but less GOS.
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Roast chickpeas with spices to add crunch to dishes.
Sample Low FODMAP Recipes with Garbanzo Beans
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Shakshuka with Garbanzo Beans – Tomatoey baked eggs with spiced garbanzo beans.
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Quinoa Tabbouleh Salad – With heaps of parsley, tomatoes, cucumber and a lemon vinaigrette.
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Curried Garbanzo Bean Veggie Bowls – Protein-packed vegetarian meal prep idea.
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Garbanzo Bean Chili – Warming chili made low FODMAP by using the right portions.
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Garbanzo Bean Flour Banana Pancakes – Fluffy gluten-free breakfast pancakes.
The Bottom Line
Garbanzo beans can absolutely be a part of a low FODMAP diet. The key is paying attention to portion sizes. Enjoying garbanzo beans in amounts of 1/4 cup or 40 grams per meal is considered low FODMAP. This allows you to reap their nutritional benefits without triggering unpleasant digestive symptoms. With a little planning, garbanzo beans can be a delicious, healthy addition to any low FODMAP diet.
Is hummus low FODMAP?
If your child has IBS and loves hummus, you may be wondering if this tasty and creamy dip is low FODMAP.
Let’s explore the world of hummus and FODMAPs to find the answer.
Unfortunately, traditional hummus recipes often call for things like chickpeas and garlic, which are both high in FODMAPs and can make digestion problems worse.
However, don’t lose hope just yet!
There are low FODMAP alternatives available that can satisfy your child’s hummus cravings without causing tummy troubles.
It might be hard to find hummus that is labeled as low in FODMAPs, but you can make your own with FODMAP-friendly ingredients.
Use your imagination in the kitchen with things like black pepper, chives, and olive oil, and enjoy the wonderful flavors of hummus.
These ingredients are all suitable for a low FODMAP diet whilst keeping your child’s tummy happy.
Are chickpeas a low FODMAP food?
Because some of our kids have IBS, it’s important to know if these legumes are good or bad for their digestive systems.
But first things first, let’s tackle the FODMAP puzzle.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
It’s a fancy way of describing a group of carbohydrates that can trigger discomfort in individuals with IBS.
These sneaky carbs get past the stomach without being broken down and end up in the large intestine, where they can do damage.
But what about chickpeas? Are they high in FODMAPs?
Well, I have some news for you. Chickpeas, unfortunately, don’t fall into the low FODMAP category and are a high FODMAP food.
They contain certain carbohydrates that can spell trouble for sensitive tummies.
However, don’t despair just yet! There’s still room for your child to enjoy these delightful legumes.
The key lies in moderation and portion control.
A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good
FAQ
Can I eat chickpeas on a low FODMAP diet?
Can you eat garbanzo beans if you have IBS?
Are chickpeas gut friendly?