Can I Eat Hummus on Low FODMAP? The Complete Guide

December 4, 2025 •

4 min read

According to research from Monash University, a leading authority on the low FODMAP diet, traditional hummus is typically high in FODMAPs. This means that for many with sensitive digestive systems, the answer to can I eat hummus on low FODMAP is not a simple 'yes' but rather, a matter of careful preparation and portion control.

Quick Summary

Traditional hummus is high in fructans and GOS, but low FODMAP versions can be made with canned, rinsed chickpeas, garlic-infused oil, and mindful portions.

Key Points

Portion Control is Key: Small servings of about 1/4 cup of canned, rinsed chickpeas are considered low FODMAP.
Canned is Better: Canned chickpeas have a lower FODMAP content than dried ones because some FODMAPs leach into the canning water.
Swap Fresh Garlic: Use garlic-infused olive oil instead of fresh garlic to get the flavor without the high FODMAP fructans.
Choose Homemade: Making hummus at home gives you full control over ingredients and portion sizes, making it the safest option.
Read Store Labels: Most commercial hummus is high FODMAP due to garlic/onion powder and larger chickpea quantities, so check labels carefully.
Explore Alternatives: For variety, try naturally low FODMAP alternatives like roasted carrot, sweet potato, or red pepper hummus.
Rinse and Drain Thoroughly: Always drain the liquid from canned chickpeas and rinse them well to wash away water-soluble FODMAPs.

Understanding FODMAPs in Traditional Hummus

Traditional hummus is an aromatic and creamy dip made from chickpeas, tahini, lemon juice, and garlic. Unfortunately, several of these core ingredients are considered high-FODMAP, making standard store-bought or restaurant versions unsuitable for many individuals with IBS or other digestive issues. The two main culprits are chickpeas and garlic.

The Chickpea Challenge: GOS Content

Chickpeas, or garbanzo beans, contain galacto-oligosaccharides (GOS), a type of fermentable carbohydrate that can trigger symptoms in sensitive individuals. However, how the chickpeas are processed makes a significant difference in their FODMAP content.

Dried Chickpeas: High in GOS and generally not suitable for the elimination phase of the low FODMAP diet.
Canned Chickpeas: Canned chickpeas are a game-changer. The GOS content is water-soluble, and much of it leaches out into the brine during the canning process. This means that by draining and thoroughly rinsing canned chickpeas, you can significantly reduce their FODMAP load. Monash University, the pioneer of the low FODMAP diet, has tested and verified that canned, rinsed chickpeas are low FODMAP in a 1/4 cup (42g) serving.

The Garlic Dilemma: Fructan-Free Flavor

Traditional hummus recipes rely on fresh garlic for their pungent flavor, but garlic is packed with fructans, another type of high-FODMAP oligosaccharide. This poses a challenge for a gut-friendly dip, but a simple solution exists: garlic-infused oil.

How it Works: FODMAPs are water-soluble, not oil-soluble. When garlic cloves are gently heated in oil and then strained out, the oil absorbs the delicious garlic flavor without retaining the fructans that cause digestive distress.
Homemade or Store-Bought: You can easily make your own garlic-infused oil at home or purchase a certified low FODMAP version, ensuring a safe and flavorful result.

How to Make Your Own Low FODMAP Hummus

Making your own hummus is the best way to ensure every ingredient and portion size is low FODMAP compliant. Here is a simple, delicious, and gut-friendly recipe.

Ingredients

1 can (15 oz) canned chickpeas, drained and thoroughly rinsed
2 tbsp garlic-infused olive oil
1-2 tbsp tahini (ensure it's pure sesame seed paste)
2-3 tbsp fresh lemon juice
1/2 tsp ground cumin
Salt to taste
1-2 tbsp cold water (for desired consistency)

Instructions

Rinse & Blend: Drain and rinse the chickpeas thoroughly under cold water. For a smoother hummus, you can peel the skins by gently rubbing them with a clean kitchen towel. Combine the chickpeas, tahini, lemon juice, garlic-infused oil, and cumin in a food processor.
Process Until Smooth: Blend for several minutes, scraping down the sides as needed. Gradually add cold water, one tablespoon at a time, until your desired creamy consistency is achieved.
Season and Serve: Taste and add salt to your preference. Transfer to a bowl and garnish with a drizzle of extra garlic-infused oil and paprika.

Low FODMAP Hummus Alternatives

If you prefer to avoid chickpeas altogether, or want more variety, several delicious, naturally low FODMAP vegetable-based dips can be made in a similar fashion.

Roasted Carrot Hummus: A vibrant and subtly sweet alternative using roasted carrots instead of chickpeas.
Sweet Potato Hummus: Cooked and mashed sweet potato can serve as a smooth, flavorful base for a low FODMAP dip.
Roasted Red Pepper Hummus: Roasted red peppers offer a smoky, slightly sweet base that makes for a fantastic dip.

Comparison: Traditional vs. Low FODMAP Hummus


Feature	Traditional Hummus	Low FODMAP Hummus
Chickpeas	Dried or canned, often in high quantity	Canned, drained, and rinsed; limited to 1/4 cup serving size
Garlic	Fresh cloves (high in fructans)	Garlic-infused oil only (fructan-free flavor)
Onion	Often includes onion powder/fresh onion (high in fructans)	No fresh onion or onion powder; safe herbs/spices only
Store-Bought	Majority of options are high FODMAP due to ingredients/quantity	Limited certified brands available or require careful label reading
Taste	Rich, classic flavor profile	Retains classic flavor with safe substitutions

The Final Verdict

So, can I eat hummus on low FODMAP? Yes, with careful preparation. For individuals managing IBS, homemade low FODMAP hummus is the safest and most delicious option. By swapping fresh garlic for garlic-infused oil and using small, controlled portions of rinsed, canned chickpeas, you can create a satisfying and gut-friendly dip. When opting for store-bought versions, vigilant label reading is essential to avoid high FODMAP additives. Embracing mindful portioning and smart ingredient substitutions allows you to enjoy hummus without digestive discomfort.

For more information on navigating the low FODMAP diet, consult with a registered dietitian or reference the Monash University FODMAP Diet App.

Conclusion

Navigating the low FODMAP diet requires knowledge and strategic ingredient swaps, especially for complex foods like hummus. The journey to a gut-friendly lifestyle isn't about deprivation, but rather about informed decisions that allow you to enjoy your favorite foods with confidence. By understanding the FODMAP content of chickpeas and garlic, and leveraging techniques like using canned and rinsed legumes and garlic-infused oil, you can create a delectable homemade hummus that perfectly suits your dietary needs. This allows you to reintroduce a cherished Mediterranean staple into your diet, proving that dietary restrictions don't have to mean sacrificing flavor.

Outbound Link: Monash University FODMAP Diet

Frequently Asked Questions

Most store-bought hummus is not low FODMAP because it typically contains high FODMAP ingredients like fresh garlic or onion, and uses a larger quantity of chickpeas that exceeds the recommended small serving size for a low FODMAP diet.

The FODMAPs in chickpeas, called galacto-oligosaccharides (GOS), are water-soluble. During the canning process, some of the GOS leaches out into the liquid. By draining and rinsing canned chickpeas, you wash away more of these FODMAPs.

No, fresh garlic is high in fructans, a type of FODMAP. A safe alternative is to use garlic-infused olive oil, which provides the flavor without the fructans, as FODMAPs are not oil-soluble.

According to Monash University, a low FODMAP serving of hummus made with canned, rinsed chickpeas is approximately 1/4 cup, or 42 grams.

Low FODMAP spices like ground cumin, smoked paprika, and herbs such as parsley or mint are excellent for flavoring your gut-friendly hummus.

You can easily make your own by gently heating olive oil with peeled, crushed garlic cloves and then straining out the solids. The oil retains the flavor while the FODMAPs remain in the garlic.

Yes, some brands, like FODY, offer certified low FODMAP sauces and ingredients. However, certified low FODMAP hummus brands are not widely available, so always check for products with a certification logo and read labels carefully.

Yes, you can create delicious low FODMAP dips using alternative bases like roasted sweet potato, roasted red peppers, or carrots.