Chickpeas

Legumes & Pulses

Rich in gas-causing GOS when dried; canned and rinsed in small serves they're much gentler.

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
Boiled & drained	4.6	3.1	4.8
Canned & drainedusual	4.3	3.1	4.7
Puréed / mashed / peeled	6.1	3.3	6.0

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Alternatives for chickpeas, ranked three ways. Tap any ingredient to learn what it is.

Closest matchprocessed form · confidence B

Canned & rinsed chickpeas (small serve)

Keeps the flavour and texture as close to the original as possible.

A small rinsed serve keeps the chickpea character with reduced GOS.

Chickpeas · legume · ≤ 40 g, rinsed4.7

Combined load for these items is 4.7 vs 4.7 for chickpeas.

Safestsafe default · confidence B

Firm tofu

Lowest likely gas, urgency, residue and irritation.

Closest low-FODMAP protein substitute.

Tofu (firm) · protein · 100 g1.3

Combined load for these items is 1.3 vs 4.7 for chickpeas — about 3.4 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.