Is hummus low FODMAP?

Introduction

You may be wondering, “Is hummus low FODMAP?” It depends on the ingredients used to make it and the process of cooking chickpeas.

This blog post will explain the FODMAP content of hummus and how to prepare low FODMAP hummus. We will also give you some suggestions on the low FODMAP alternatives.

Is hummus low FODMAP?

Traditionally prepared hummus is not low in FODMAPs according to Monash University, a leading authority on the low FODMAP diet and the FODMAP testing. 

The high FODMAP content of traditional made hummus is mainly due to the garlic content, which is high in fructans (1). Fructans are a type of sugars called oligosaccharides (“O” in “FODMAP”). 

An alternative to garlic is garlic-infused olive oil, which gives you garlic flavour without impacting the IBS symptoms.

Another FODMAP in hummus is GOS (galacto-oligosaccharides) from chickpeas and tahini (1). GOS are a group of carbohydrates made from multiple glucose units. 

The high FODMAP content of traditional hummus, does not mean you must restrict it entirely when following a low FODMAP diet.

Home-made hummus can be low FODMAP in small quantities if prepared correctly, which will be discussed in the following sections.

What is hummus?

Hummus is a popular creamy dip made from chickpeas, tahini, olive oil, lemon juice, and spices. It is a staple in Middle Eastern cuisine and has gained popularity worldwide as a healthy and tasty snack.

Hummus is a versatile and nutritious food that you can incorporate into your diet in various ways, including:

• As a dip
• As a spread
• As a salad dressing
• As a sauce
• As a snack

Are chickpeas low FODMAP?

Chickpeas are not low FODMAP per se, as they contain FODMAP called GOS (1). 

Luckily, you can enjoy canned chickpeas in small quantities on the low FODMAP diet – up to 42g (1). This is because GOS are water soluble and are partially leached out in the water.

We recommend washing and draining chickpeas before consumption to remove as much FODMAP content as possible.

If you prefer cooking dried chickpeas, soak it in the water overnight and discharge the liquid before cooking. Once chickpeas are cooked, again remove the liquid and rinse them.

To learn more about chickpeas, read our in-depth article Chickpeas & FODMAPS.

Is tahini low FODMAP?

Tahini is low FODMAP up to 30g (1). Larger amounts contain GOS, the same FODMAP as chickpeas (1).

This could lead to FODMAP stacking, too high overall FODMAP load when consuming two or more foods containing the same FODMAP.

If preferred, you can also swap tahini for sesame oil.

Tahini is a paste made from ground sesame seeds.

It is a staple ingredient in Middle Eastern, Mediterranean, and North African cuisines and is commonly used in dishes such as hummus and baba ghanoush (eggplant dip).

5 Low FODMAP hummus recipes

As already mentioned, store-bought hummus is likely to be high in FODMAPs, but this does not have to scare you away. Preparing low FODMAP hummus will take you just a few minutes. 

As Monash did not test those recipes, stick to the same portion size as is for canned chickpeas, up to 2 tablespoons (42g) (1).

5 Low FODMAP hummus recipes to try:

• Low FODMAP Garlicky Hummus
• Low FODMAP Hummus with Smoked Paprika
• Roasted Red Pepper & Pumpkin Hummus
• Low FODMAP Classic Hummus
• Low FODMAP Chocolate Hummus

What dips are low FODMAP?

Now that we have discussed hummus, you might want to get suggestions for low FODMAP alternatives to traditional hummus. Here are some ideas (check the Monash app for low FODMAP servings):

Edamame Hummus

Instead of chickpeas, use edamame (soybeans) as the base of your hummus. Edamame is low in FODMAPs and high in protein. Blend cooked edamame, tahini, lemon juice, garlic-infused oil, and salt.

Carrot Hummus

Use cooked and mashed carrots as the base of your hummus. Carrots are FODMAP-free and provide a slightly sweet flavour. Blend cooked carrots, tahini, lemon juice, cumin, and salt.

Beetroot Hummus

Use cooked and mashed beets as the base of your hummus. Beets provide a vibrant colour and slightly sweet flavour. Blend cooked beets, tahini, lemon juice, cumin, and salt.

You can serve these dips with low FODMAP vegetables such as cucumber, carrot sticks, or low FODMAP crackers. 

When making low FODMAP dips, use your imagination (and the Monash app for serving sizes). You can use pumpkin, zucchini etc., instead of our suggestions.

You can also add various low FODMAP spices and low FODMAP herbs to boost the flavour.

Summary

Shop-bought hummus is not low FODMAP. It contains two types of FODMAPs, fructans and GOS. The high FODMAP content is mostly due to garlic, chickpeas, and tahini.

However, you can still enjoy it on the low FODMAP diet, but with a few modifications.

Use canned chickpeas and rinse them well before blending. If you use dried chickpeas, soak them, discharge the water, cook them and again discharge the water to reduce FODMAP content.

Chickpeas prepared this way are low FODMAP, up to 42g. To get garlic flavour, add garlic-infused olive oil.

Check the recipes linked above and enjoy!

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert