Can you eat hummus on an AIP diet?

The autoimmune protocol (AIP) is a stricter elimination diet than standard Paleo, which means traditional hummus is off the table. Many individuals wonder if and when they can reintroduce legumes, but during the strict elimination phase, can you eat hummus on an AIP diet?

Quick Summary

Traditional hummus is not allowed on the AIP elimination diet because it contains legumes (chickpeas) and seeds (tahini), which are restricted. The diet aims to reduce inflammation by removing potentially triggering foods. Delicious AIP-compliant alternatives are available using ingredients like cauliflower, sweet potato, or beets.

Key Points

• Traditional Hummus Is Not AIP Compliant: Due to the presence of legumes (chickpeas) and seeds (tahini), traditional hummus is restricted on the AIP diet.

• AIP Restricts Lectins and Phytates: The rationale for eliminating legumes is to avoid gut-irritating compounds like lectins and phytates found in chickpeas.

• Delicious Alternatives Exist: You can create AIP-compliant 'hummus' using ingredients such as steamed cauliflower, cooked sweet potatoes, or beets.

• Use Compliant Fats and Flavorings: Replace tahini with compliant fats like olive or avocado oil and use seed-free spices and herbs like garlic, ginger, and turmeric.

• Reintroduce with Caution: Legumes and seeds can be reintroduced during the AIP reintroduction phase, but it should be a slow and methodical process to assess individual tolerance.

Why Traditional Hummus is Not AIP Compliant

During the elimination phase of the Autoimmune Protocol (AIP), the goal is to remove all foods known to cause inflammation, gut irritation, or an immune response. This includes several common food groups that form the base of traditional hummus.

Legumes are Restricted on AIP

Traditional hummus is made from chickpeas, which are a type of legume. The AIP diet strictly prohibits all legumes, including beans, lentils, peas, and peanuts, during the elimination phase. There are several reasons for this restriction:

• Lectins and Phytates: Legumes contain naturally occurring compounds called lectins and phytates. These anti-nutrients can irritate the gut lining, leading to a condition known as "leaky gut," which is associated with autoimmune diseases. Phytates can also bind to essential minerals like iron and zinc, blocking their absorption.
• Digestive Load: For individuals with sensitive digestive systems or autoimmune-related gut issues, legumes can be difficult to digest, causing gas, bloating, and discomfort.

Tahini and Seed-Based Spices are Excluded

Another key ingredient in traditional hummus is tahini, a paste made from sesame seeds. All seeds, and seed-based products like oils and spices, are also excluded during the AIP elimination phase. This means that in addition to tahini, spices derived from seeds like cumin and coriander—often used to flavor hummus—are also prohibited. The restriction on seeds is based on the potential for triggering an immune response, similar to legumes.

The AIP Reintroduction Phase

Following the elimination phase, which typically lasts between 30 and 90 days, individuals can begin a structured reintroduction phase. The purpose of this phase is to systematically reintroduce eliminated foods one at a time to identify which ones trigger a negative reaction.

Reintroducing Legumes and Seeds

Legumes and seeds are typically reintroduced in specific stages, with cooked legumes generally introduced later in the process than seeds. The reintroduction process is highly individual. Some people may find they can tolerate small amounts of legumes or seeds without a problem, while others may find they remain sensitive and need to avoid them long-term. For a delicious and compliant recipe for cauliflower hummus, consider checking out the one from Paleo On The Go for inspiration.

Delicious AIP-Compliant Hummus Alternatives

Even though traditional hummus is off-limits, there are numerous ways to create a satisfying and flavorful AIP-friendly dip that mimics the texture and taste. The key is to replace the chickpeas and tahini with compliant vegetables and fats.

Vegetable-Based Alternatives

• Cauliflower Hummus: Steamed and pureed cauliflower is one of the most popular substitutes. Its neutral flavor and creamy texture make it an excellent base. Recipes often use roasted garlic, olive oil, and lemon juice to achieve a classic hummus flavor profile.
• Beet Hummus: For a vibrant and earthy-flavored dip, cooked beets can be pureed with cauliflower. This creates a beautiful pink-purple hue and a slightly sweeter profile. Be sure to use ingredients like olive oil, lemon juice, and sea salt.
• Sweet Potato Hummus: Cooked and pureed sweet potatoes offer a naturally creamy texture and sweet taste that works well in a faux hummus recipe. Pair it with savory seasonings for a delicious contrast.
• Turnip Hummus: Roasted turnips can also be pureed to create a satisfyingly creamy and flavorful alternative, often combined with golden beets for color.

Tigernut-Based Alternatives

For those who prefer a seed-free and nut-free option, tigernut flour or pre-soaked tigernuts can be used to create a creamy texture. Tigernuts are not true nuts but small root vegetables, making them AIP compliant. A recipe using tigernut flour, lemon juice, and garlic scapes offers a spicy and flavorful option.

Comparison Table: Traditional Hummus vs. AIP Alternatives

Feature	Traditional Hummus	AIP-Compliant Alternatives
Main Ingredient	Chickpeas (Legume)	Cauliflower, Sweet Potato, Beets, Tigernuts
Creamy Factor	Tahini (Seed Paste)	Avocado Oil, Olive Oil, Tigernut Flour
Prohibited Elements	Legumes, Seeds, Seed-based spices	None (when made correctly)
Gut Impact	Can irritate gut lining due to lectins and phytates	Generally soothing and gut-friendly
Spice Profile	Cumin, Coriander (Seed-based)	Ginger, Turmeric, Garlic Scapes, Herbs
Nutritional Profile	Varies, high in fiber and protein (from legumes)	Nutrient-dense vegetables, healing fats
Suitability for AIP	Not Compliant	Compliant during elimination phase

Making Your Own AIP-Compliant "Hummus"

Creating your own version is simple and allows for complete control over ingredients. A basic cauliflower-based recipe can be a great starting point:

Basic AIP Cauliflower Hummus

1. Steam Cauliflower: Steam 4 cups of cauliflower florets until tender. Ensure they are well-drained and cooled.
2. Combine Ingredients: Add the cooked cauliflower to a food processor along with 1/4 cup of high-quality olive oil, 1/4 cup of lemon juice, 2 cloves of roasted garlic, and a 1/2 teaspoon of sea salt.
3. Blend and Adjust: Blend until completely smooth. If needed, add a tablespoon of water at a time to reach your desired consistency.
4. Flavor Boosters: Consider adding a pinch of turmeric for color and extra anti-inflammatory benefits, or fresh herbs like parsley or cilantro.

Other Compliant Ingredients to Use

• Healthy Fats: Olive oil, avocado oil, and coconut milk can add creaminess and rich flavor.
• Herbs and Spices: Fresh herbs like parsley, cilantro, dill, basil, and rosemary are all compliant. Ground ginger and turmeric are also excellent choices.
• Vegetables: Beyond the base, you can add other compliant vegetables like cooked carrots or even steamed zucchini for a different flavor profile.

Conclusion

In short, you cannot eat traditional hummus on an AIP diet during the elimination phase due to its legume and seed content. However, the absence of chickpeas and tahini does not mean you have to give up on creamy dips entirely. By using nutrient-dense, AIP-compliant ingredients like cauliflower, sweet potato, or beets, you can create delicious and healing alternatives. Remember to follow the structured reintroduction protocol for legumes and seeds after the elimination phase to see what your body can tolerate. This proactive and personalized approach helps you maintain a satisfying diet while supporting your autoimmune health journey.

Frequently Asked Questions

Can I eat store-bought hummus on the AIP diet?

No, all store-bought traditional hummus contains chickpeas and often tahini, both of which are restricted during the AIP elimination phase. Always check ingredient labels carefully, as even 'paleo' versions may contain non-compliant ingredients.

Why are chickpeas and other legumes restricted on AIP?

Chickpeas and other legumes contain compounds called lectins and phytates that can promote gut inflammation and interfere with nutrient absorption, which the AIP diet aims to avoid to support autoimmune healing.

What is a good substitute for tahini in AIP 'hummus'?

Instead of tahini (sesame seed paste), you can use compliant fats like extra virgin olive oil or avocado oil to achieve a creamy texture. Some recipes also use tigernut flour for a thickener.

When can I try reintroducing chickpeas or legumes?

After a successful elimination phase (typically 30-90 days), you can begin the structured reintroduction phase. Legumes are usually reintroduced later in the process, one at a time, to see how your body reacts.

What spices can I use for AIP-friendly hummus instead of cumin?

Since cumin is a seed-based spice, it is not AIP-compliant during elimination. You can use ground ginger, garlic powder, onion powder, or fresh herbs like parsley, cilantro, and rosemary for flavor.

Are all nuts and seeds restricted on AIP?

Yes, during the AIP elimination phase, all nuts and seeds, including tahini, are removed from the diet due to their potential to cause an inflammatory response. They are reintroduced cautiously in later stages.

Is cauliflower hummus a good alternative for AIP?

Yes, cauliflower hummus is one of the most popular and versatile AIP-compliant alternatives. When blended with compliant ingredients like olive oil, lemon juice, and roasted garlic, it creates a creamy, flavorful dip.