What Makes Traditional Hummus High in FODMAPs?
Traditional hummus is a staple of Mediterranean and Middle Eastern cuisine, made from chickpeas, tahini, garlic, and lemon juice. The FODMAP content is primarily an issue with two of its core components: the quantity of chickpeas and the presence of garlic.
The Culprits: Chickpeas and Garlic
- Chickpeas: The primary ingredient in hummus, chickpeas contain galacto-oligosaccharides (GOS), a type of FODMAP. The FODMAP level in chickpeas varies depending on how they are prepared. Canned chickpeas, which are rinsed and drained, have a significantly lower FODMAP content than dried chickpeas. This is because the water-soluble GOS leaches out into the canning water. Monash University data indicates that a small serving of canned, drained chickpeas (around 1/4 cup or 42g) is considered low FODMAP, while larger servings become high in GOS.
- Garlic: Most traditional hummus recipes use fresh garlic, which is very high in fructans, another type of FODMAP. Fructans are not tolerated well by many individuals with digestive issues and are a major trigger for symptoms like bloating and gas. For this reason, fresh garlic is typically eliminated entirely during the low-FODMAP elimination phase.
Other Potential High-FODMAP Additives
Beyond the classic ingredients, commercial or store-bought hummus often contains other high-FODMAP additives that can cause problems. These may include onion powder, garlic powder, or other flavourings. Always check the ingredient list of store-bought dips carefully to avoid hidden FODMAP triggers.
How to Enjoy Hummus on a Low-FODMAP Diet
For those who love hummus but need to manage their FODMAP intake, there are simple and effective ways to create a gut-friendly version at home. The key is mindful portion control and strategic ingredient swaps.
Essential Ingredients for Low-FODMAP Hummus
- Canned Chickpeas: Opt for canned chickpeas and be sure to rinse and drain them thoroughly before use. This crucial step washes away the majority of the water-soluble FODMAPs. Remember to stick to the low-FODMAP serving size of around 1/4 cup (42g).
- Garlic-Infused Olive Oil: This is the perfect solution for adding garlic flavour without the fructans. Fructans are not oil-soluble, so they remain in the garlic cloves during the infusion process. You can buy pre-made garlic-infused oil or make your own by heating olive oil with garlic cloves and then straining them out.
- Tahini: This sesame paste is generally well-tolerated on a low-FODMAP diet in small to moderate amounts (up to 2 tablespoons or 30g). Since hummus uses a small amount per batch, it is typically safe, but be mindful of portion size to avoid FODMAP stacking with the chickpeas.
- Lemon Juice and Spices: These ingredients add flavour without adding FODMAPs. Fresh lemon juice is a safe choice, as are many common spices like cumin, paprika, and ground pepper.
Comparison Table: Traditional vs. Low-FODMAP Hummus
| Feature | Traditional Hummus | Low-FODMAP Hummus |
|---|---|---|
| Chickpeas | Dried or canned, often in large quantities | Canned, rinsed, drained, and in controlled portions (1/4 cup) |
| Garlic | Fresh cloves, high in fructans | Garlic-infused olive oil (fructan-free) |
| Tahini | Standard ingredient, safe in moderation | Standard ingredient, safe in moderation |
| Serving Size | No portion control, often consumed in large amounts | Strict portion control (1/4 cup or less) is essential |
| FODMAP Content | High in GOS and fructans | Low in GOS and fructans |
| Digestive Impact | Can trigger symptoms in sensitive individuals | Generally well-tolerated when prepared correctly |
Low-FODMAP Hummus Recipe
Here is a simple recipe for creating a creamy, gut-friendly hummus at home:
Ingredients:
- 1 (15 oz) can chickpeas, rinsed and drained
- 3 Tbsp tahini
- 2 Tbsp garlic-infused olive oil
- 2-3 Tbsp fresh lemon juice
- 1/2 tsp cumin
- Salt to taste
- 2-4 Tbsp cold water (for desired consistency)
Instructions:
- Process Tahini and Lemon: In a food processor, blend the tahini and lemon juice for about a minute until creamy. This step helps create a smooth texture.
- Add Seasonings: Scrape down the sides and add the garlic-infused oil, cumin, and salt. Blend for another 30 seconds.
- Incorporate Chickpeas: Add the rinsed chickpeas and process until smooth. Scrape down the sides as needed.
- Perfect the Consistency: With the processor running, slowly add cold water, one tablespoon at a time, until the hummus reaches your desired creaminess.
- Final Touches: Taste and adjust seasonings as needed. Serve immediately or store in the refrigerator for up to a week.
Conclusion: Navigating Hummus on a Low-FODMAP Journey
While traditional store-bought hummus is indeed high in FODMAPs, those with dietary restrictions can still enjoy this popular dip with careful preparation. By understanding which ingredients are problematic and making simple substitutions like using canned, rinsed chickpeas and garlic-infused oil, it is possible to create a delicious and gut-friendly version at home. Remember that portion control is vital, as even low-FODMAP ingredients can cause issues in large amounts. With a little extra effort, you don't have to miss out on this tasty, nutritious snack.
For more detailed information on FODMAPs and digestive health, resources like the official Monash University FODMAP Diet App are invaluable for making informed dietary choices.
