Product check · Banza
Is Banza Chickpea Pasta low FODMAP?
FODMAP score
30
Low FODMAP
It depends on your bowl size. Banza is roughly 90% chickpeas (plus pea starch, tapioca, and xanthan gum), and dried chickpeas are a concentrated source of GOS — the fermentable carbohydrate that makes legumes legumes. A modest portion is manageable for many people, but a full dinner plate delivers a meaningful GOS load, so this is a portion-control food rather than a free pass.
What's inside
📏 1 cup cooked (about 50g dry) is the lab-tested low serve — note Banza's own 2oz label serving cooks up to more than that, so measure cooked and don't stack with other legume-based foods in the same meal.
Gentler alternatives
↳Jovial Brown Rice Pasta — Rice contains essentially no fermentable FODMAPs, and Jovial holds its texture well.
↳Tinkyada Brown Rice Pasta — Another widely available rice-only pasta with a clean, single-grain list.
↳Plain rice- or corn-based gluten-free pasta — As a rule, rice and corn pastas skip both wheat fructans and legume GOS.
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Scan any product — freeBased on the publicly listed ingredients at time of review; recipes change — check the label. Informational only, not medical advice. FODMAP tolerance is individual.
Serving it alongside other foods? Check your whole plate for stacking →