Low FODMAP
Aquafaba
Comfortable range at the portion shown below.
CategoryLegumes & Pulses
Aquafaba and the low FODMAP diet
Aquafaba refers to the starchy liquid drained from canned chickpeas or other legumes. It is popular as an egg substitute in vegan baking due to its binding and foaming properties. While convenient for cooking, it carries concentrated fermentable sugars from the soaking process. IBS-friendly recipes should carefully limit the quantity used to prevent symptom flare-ups.
Listed portion
2 tablespoons / 30ml
Portion size can change a FODMAP result. Treat this as the context for the range—not a personal tolerance guarantee.
FODMAP groups
No higher group listed
Group information helps organize reintroduction challenges and possible stacking.
What can change the result?
Always choose canned chickpeas without added onion or garlic for the safest results. Rinsing the chickpeas while saving the liquid helps reduce excess sodium that can cause bloating. Use it strictly as a binder rather than a primary liquid in recipes to keep FODMAP exposure minimal. Freezing it in ice cube trays allows for easy, pre-measured portions during meal prep.
About Aquafaba
Is Aquafaba low FODMAP?
Aquafaba is currently listed as low FODMAP in this database. The result should be read with the listed portion: 2 tablespoons / 30ml.
Does portion size matter?
Yes. FODMAP load depends on quantity and can also be affected by other foods eaten in the same meal.
Can everyone with IBS tolerate it?
No food result predicts individual tolerance. A dietitian can help interpret symptoms, portions, and reintroduction challenges.
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