Can I eat hummus on a low fodmap diet?

Irritable Bowel Syndrome (IBS) affects millions globally, making the Low FODMAP diet a key strategy for symptom management. Although traditional hummus ingredients are high in FODMAPs, the right preparation and portioning make a gut-friendly version possible.

Quick Summary

Traditional hummus contains high FODMAPs, but a gut-friendly version is possible with small portions of canned, rinsed chickpeas and garlic-infused oil. Homemade is best, allowing full control over ingredients to minimize FODMAP content for better digestive comfort.

Key Points

• Portion Control is Crucial: Traditional hummus is high in FODMAPs, but canned, rinsed chickpeas are low-FODMAP at a 1/4 cup serving.

• Homemade is Safest: Most store-bought hummus brands are high in FODMAPs due to garlic, onion, and larger chickpea portions.

• Use Garlic-Infused Oil: Replace fresh garlic, a high-FODMAP fructan source, with garlic-infused oil to get the flavor without the FODMAPs.

• Rinse Canned Chickpeas Thoroughly: This critical step reduces the water-soluble FODMAP content, making them safer for digestion.

• Watch for FODMAP Stacking: Be mindful of other ingredients in your meal that may contain GOS, the same FODMAP found in chickpeas and tahini.

• Tahini is Low-FODMAP in Moderation: Hulled tahini is low-FODMAP at 2 tablespoons, but exceeding this can contribute to your overall FODMAP load.

Understanding FODMAPs in Traditional Hummus

Traditional hummus is a staple in Mediterranean cuisine, but the standard ingredients can be problematic for those on a Low FODMAP diet. The main high-FODMAP ingredients are chickpeas and garlic.

• Chickpeas (or Garbanzo Beans): These legumes contain galacto-oligosaccharides (GOS), a type of FODMAP. In large quantities, GOS can cause digestive distress, but the portion size is key. Canned, rinsed chickpeas are lower in FODMAPs than dried. The canning process allows some of the water-soluble FODMAPs to leach into the brine. Rinsing and draining them further reduces the GOS content.
• Garlic: Fresh garlic is rich in fructans, another type of FODMAP that can trigger symptoms in sensitive individuals. The compounds that give garlic its flavor are oil-soluble, not water-soluble. This allows the use of garlic-infused oil, providing flavor without the high-FODMAP fructans.
• Tahini: This sesame paste is generally considered low-FODMAP in smaller amounts. Tahini from hulled sesame seeds is low-FODMAP at 2 tablespoons, but larger quantities should be monitored to avoid FODMAP stacking.

Creating a Low FODMAP-Friendly Hummus at Home

Making your own hummus is the best way to ensure it's suitable for dietary needs. Swapping out key ingredients allows for a delicious and satisfying dip that won't trigger symptoms.

Low FODMAP Hummus Ingredient Checklist

• Chickpeas: 1 can (15 oz) of canned chickpeas, thoroughly rinsed and drained.
• Tahini: 2-3 tablespoons of pure tahini.
• Garlic Flavor: 2 tablespoons of certified garlic-infused olive oil.
• Acidity: 2-3 tablespoons of fresh lemon juice, to taste.
• Spices: 1/2 teaspoon ground cumin and a pinch of salt.
• Texture: 2-4 tablespoons of cold water to achieve desired creaminess.

Step-by-Step Homemade Hummus Recipe

1. Rinse Thoroughly: Drain and rinse the canned chickpeas under cold water for at least one minute. This is a critical step to wash away water-soluble FODMAPs.
2. Combine Ingredients: In a food processor, blend the tahini and lemon juice until the mixture is light and creamy. This helps create a smooth texture.
3. Add Flavor: Add the rinsed chickpeas, garlic-infused oil, cumin, and salt. Process until smooth and well combined, scraping down the sides as needed.
4. Adjust Consistency: With the processor running, slowly add cold water, one tablespoon at a time, until the desired creamy consistency is reached.
5. Season and Serve: Taste and adjust seasoning with extra lemon juice or salt if necessary. Serve with low-FODMAP vegetables, gluten-free crackers, or as a spread on sourdough spelt bread.

Homemade vs. Store-Bought Hummus: A FODMAP Comparison

When on a Low FODMAP diet, understanding the difference between homemade and commercial products is vital. The table highlights the key differences that impact FODMAP content.

Feature	Homemade Low FODMAP Hummus	Store-Bought Traditional Hummus
Chickpea Content	Uses canned, rinsed chickpeas in a controlled 1/4 cup serving.	Often contains larger, higher-FODMAP quantities of chickpeas.
Garlic/Onion	Uses certified garlic-infused oil, which is low in fructans.	Typically contains fresh garlic, garlic powder, or onion powder, all high in fructans.
Portion Control	Recipe is designed for small, controlled portions (approx. 1/4 cup) to avoid FODMAP stacking.	Servings are often large, potentially exceeding the tolerable FODMAP threshold.
Hidden Additives	Free from hidden additives and preservatives.	May contain other high-FODMAP additives, flavors, or sweeteners not immediately obvious.
Tahini Content	Moderate amount of hulled tahini, which is low-FODMAP in smaller portions.	May contain higher amounts, contributing to overall GOS load.

Tips for Enjoying Hummus on a Low FODMAP Diet

• Portion Size is Everything: Even with a low-FODMAP recipe, portion control is crucial. Limit your serving to approximately 1/4 cup to avoid triggering symptoms from the GOS in chickpeas.
• Pair Wisely: Serve your low-FODMAP hummus with other gut-friendly options to prevent FODMAP stacking. Good pairing choices include cucumber slices, carrot sticks, bell pepper strips, or gluten-free crackers.
• Add Flavor Safely: For extra flavor, consider adding low-FODMAP spices like paprika or smoked paprika, or a sprinkle of fresh herbs such as basil or chives.
• Consider Other Hummus Variations: Explore alternative low-FODMAP recipes that replace some or all of the chickpeas. Examples include roasted carrot hummus or hummus made with tofu. This can be a great way to enjoy a similar texture and flavor profile with different low-FODMAP components.

Conclusion

Traditional hummus is not recommended for a Low FODMAP diet due to its high-FODMAP content from chickpeas and fresh garlic, but it doesn't have to be off-limits forever. By selecting ingredients, like using canned and thoroughly rinsed chickpeas and substituting fresh garlic with garlic-infused oil, a safe and delicious homemade version can be made. Always remember to practice mindful portion control, keeping servings small to manage your FODMAP intake effectively. Enjoying hummus on a Low FODMAP diet is achievable by making informed choices and taking a DIY approach to your preparation. The low FODMAP diet process begins with an elimination phase, where careful food choices, like those in this recipe, are critical, followed by a reintroduction phase to determine your personal tolerances.

For more detailed information and an official database, consult the Monash University FODMAP Diet App.

Frequently Asked Questions

Why is traditional hummus not low FODMAP?

Traditional hummus contains large quantities of chickpeas, which are high in GOS (galacto-oligosaccharides), and fresh garlic, which is high in fructans. Both are types of FODMAPs that can cause digestive issues.

How can I make hummus low FODMAP at home?

To make low FODMAP hummus, use canned and thoroughly rinsed chickpeas (limiting your serving to about 1/4 cup), and substitute fresh garlic with certified garlic-infused olive oil. Using low-FODMAP spices like cumin and paprika is also recommended.

Can I have store-bought hummus on the low FODMAP diet?

Most store-bought hummus is not low FODMAP because it typically contains high levels of chickpeas, fresh garlic, or onion powder. You should always check the label for these ingredients and avoid unless specifically certified as low FODMAP.

Why do canned chickpeas have fewer FODMAPs than dried ones?

The FODMAPs in chickpeas are water-soluble. The canning process allows some of these FODMAPs to leach out into the brine. Rinsing the chickpeas thoroughly before use washes away even more of the FODMAP content.

Is garlic-infused oil a safe low FODMAP substitute?

Yes, garlic-infused oil is safe because FODMAPs are not oil-soluble. When garlic is infused into oil and then strained, the oil captures the flavor but leaves the high-FODMAP fructans behind.

What is a safe serving size for homemade low FODMAP hummus?

A safe low FODMAP serving size for hummus made with canned, rinsed chickpeas is approximately 1/4 cup (40-42 grams). It is important to stick to this portion size to avoid FODMAP stacking.

Can I use an onion substitute in low FODMAP hummus?

Yes, while traditional hummus doesn't use onion, some recipes do. If you need an onion flavor, use onion-infused olive oil, as fructans from the onion will not leach into the oil.