What Makes Traditional Hummus High FODMAP?
Traditional hummus, including commercial brands like Sabra Classic, contains ingredients that are problematic for those on a low FODMAP diet. FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) are short-chain carbohydrates that can trigger digestive symptoms in sensitive individuals. In hummus, the main culprits are fructans from garlic and galacto-oligosaccharides (GOS) from chickpeas.
- Garlic: Traditional and commercial hummus recipes almost always include fresh garlic or garlic powder. Garlic is high in fructans, which are a common trigger for IBS symptoms like bloating and gas, and there is no low-FODMAP serving size for fresh garlic.
- Chickpeas: While canned chickpeas are lower in FODMAPs than dried ones because some GOS leaches into the canning liquid, the quantity matters. Most store-bought hummus far exceeds the small, low-FODMAP portion size of 42g (about 1/4 cup) recommended by Monash University.
- Other additives: Many commercial brands add other ingredients like onion powder or certain preservatives that can also be high in FODMAPs.
The Ingredient Breakdown of Sabra Classic Hummus
To understand why Sabra Classic Hummus isn't suitable for a low FODMAP diet, let's examine its typical ingredient list, which often includes chickpeas, tahini, soybean oil, garlic, and spices. Spoonful and Fig App, which analyze products for dietary profiles, both indicate that Sabra Classic Hummus is not low FODMAP due to its ingredients.
Comparison: Store-Bought vs. Homemade Low FODMAP Hummus
| Feature | Store-Bought Hummus (e.g., Sabra Classic) | Homemade Low FODMAP Hummus |
|---|---|---|
| Ingredients | Often includes garlic, high quantity of chickpeas, and sometimes onion powder. | Uses low FODMAP ingredients like canned, rinsed chickpeas (small portion), garlic-infused oil, and low-FODMAP spices. |
| FODMAP Content | High in fructans and GOS, making it generally unsuitable for a low FODMAP diet. | Low in FODMAPs, allowing for safe consumption during the elimination phase. |
| Portion Control | Difficult to manage, as serving sizes are often larger than the low-FODMAP threshold. | Easy to control portion sizes to stay within safe FODMAP limits, typically around 1/4 cup. |
| Flavor | Strong, traditional garlic flavor derived from high-FODMAP ingredients. | Authentic garlic flavor derived from garlic-infused oil, plus flavor from other gut-friendly spices. |
| Preparation | No preparation needed; convenient but potentially triggers symptoms. | Requires a few simple steps, but ensures digestive comfort. |
| Allergens/Additives | May contain preservatives or other high-FODMAP additives. | Pure and simple ingredients, with full control over all components. |
How to Make a Simple Low FODMAP Hummus at Home
Creating a delicious and safe low FODMAP hummus is easier than you might think. By making a few strategic swaps, you can enjoy this Mediterranean classic without triggering symptoms.
The Right Ingredients
- Canned Chickpeas: Start with one can of chickpeas. Rinse and drain them thoroughly. This is a crucial step as it washes away many of the water-soluble FODMAPs that have leached into the can liquid.
- Garlic-Infused Olive Oil: This is your secret weapon for that signature garlic flavor. Since fructans are not oil-soluble, you get all the taste without the digestive distress.
- Tahini: Use tahini in a low FODMAP portion, typically 2 tablespoons. According to Monash University, this amount is considered low FODMAP.
- Lemon Juice: Freshly squeezed lemon juice brightens the flavor and adds a tangy kick.
- Spices: Ground cumin and paprika are excellent low FODMAP options for adding warmth and depth.
- Cold Water: Adding a few tablespoons of ice-cold water while blending helps create a light and fluffy texture.
Step-by-Step Instructions
- In a food processor, combine the rinsed and drained chickpeas, tahini, garlic-infused olive oil, lemon juice, and spices.
- Blend the mixture until it becomes smooth, scraping down the sides as needed.
- Slowly add cold water, one tablespoon at a time, until you reach your desired creamy consistency.
- Taste and adjust seasonings like salt, pepper, or lemon juice as needed.
- Serve with low FODMAP-friendly options like cucumber sticks, carrot sticks, or gluten-free crackers.
Beyond Sabra: Finding Safe Store-Bought Options
For those who don't have time to make hummus from scratch, the market is slowly expanding with low FODMAP options. The most reliable way to find a safe product is to look for official certifications. Brands that have been tested and certified by organizations like Monash University or FODMAP Friendly will bear a logo indicating they are suitable for a low FODMAP diet. If you can't find a certified product, always read the ingredient label carefully, avoiding any hummus that lists garlic, onion, or high-FODMAP amounts of chickpeas or tahini.
Conclusion
While Sabra Classic Hummus is a popular and convenient choice for many, its ingredient profile makes it unsuitable for those following a low FODMAP diet due to high levels of fructans and GOS. The best approach for hummus lovers with IBS is to either make a simple, delicious homemade version with low FODMAP swaps or to seek out certified, store-bought alternatives. By understanding the ingredients and making conscious choices, you can continue to enjoy the flavorful dip while managing your digestive health effectively.
