Legume
Chickpeas
7/10 Moderate evidence
Versatile legume high in fiber, folate, and manganese; the basis of hummus and a Mediterranean diet staple.
Active compounds
-
Soluble fiber
Feeds beneficial gut bacteria and produces anti-inflammatory short-chain fatty acids
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Manganese
Cofactor for superoxide dismutase, a primary antioxidant enzyme
Helps with
Practical tips
- Preparation
- Soak dried overnight then simmer 1-1.5 hours; canned (rinsed) is convenient
- Recommended amount
- 1/2 to 1 cup cooked daily
- Absorption
- Sprouting or soaking before cooking reduces phytic acid and improves mineral absorption
- Cautions
- Can cause gas; high FODMAP for sensitive individuals