Finding What Hummus Brands Are Low FODMAP for Digestive Relief

Most traditional hummus is high in FODMAPs due to its core ingredients, but this doesn't mean it's entirely off-limits for those with digestive sensitivities. If you're wondering what hummus brands are low FODMAP, the answer often involves a careful look at ingredients, portion sizes, or opting for special-diet-focused manufacturers.

Quick Summary

Many store-bought hummus products are unsuitable for a low FODMAP diet because they contain high amounts of chickpeas and fructan-rich garlic or onion powders. Consumers can find certified low FODMAP options from specialty companies like Epicured or create their own gut-friendly version at home using canned, rinsed chickpeas and garlic-infused oil.

Key Points

• Check for Certification: Truly low FODMAP hummus brands are certified by bodies like Monash or FODMAP Friendly, ensuring they've been tested and contain safe ingredients.

• Homemade is Safest: Making your own hummus guarantees control over ingredients and portion size, eliminating the risk of hidden high FODMAP additives.

• Use Garlic-Infused Oil: To get that garlicky flavor without fructan overload, always use garlic-infused olive oil, not fresh garlic.

• Rinse Canned Chickpeas: Always thoroughly rinse canned chickpeas to reduce their GOS content, as much of the FODMAP leaches into the canning liquid.

• Consider Alternative Dips: If chickpea-based hummus remains a trigger, explore other low FODMAP dips like roasted red pepper or carrot hummus.

• Limit Traditional Hummus Portions: For non-certified hummus, stick to a very small, carefully measured 1/4 cup serving to minimize risk.

The Challenge with Store-Bought Hummus

Traditional hummus poses a challenge for individuals following a low FODMAP diet, primarily because of its key ingredients. According to Monash University, the global authority on the low FODMAP diet, the high FODMAP content comes from two main sources: fructans from garlic and galacto-oligosaccharides (GOS) from chickpeas. Most commercial hummus brands use significant quantities of both fresh garlic and chickpeas, exceeding the safe, low FODMAP threshold. In fact, many popular grocery store varieties also include additional high FODMAP ingredients like onion powder or other natural flavors that can trigger symptoms in sensitive individuals. This makes reading ingredient labels an essential, yet often frustrating, task for anyone looking for a gut-friendly dip.

Why Ingredients Matter for a Low FODMAP Diet

• Chickpea Content: While chickpeas contain GOS, a type of FODMAP, the way they are prepared significantly impacts their FODMAP levels. Canned chickpeas, when thoroughly rinsed and drained, have a much lower FODMAP content because the GOS leaches into the water. This makes them a safer choice than dried chickpeas. However, standard brands typically use large quantities that exceed the safe portion size, regardless of canning.
• Garlic and Onion: Fresh garlic and onion are high in fructans and have no safe serving size during the elimination phase of the low FODMAP diet. Store-bought brands almost always use one or both for flavoring. The only way to get a garlic-like flavor while remaining low FODMAP is to use garlic-infused olive oil, as fructans are water-soluble and do not leach into oil.
• Hidden Additives: Beyond the obvious, scrutinize the label for less-apparent high FODMAP culprits. These can include inulin, maltodextrin (in some cases), or unspecified 'natural flavors' that might contain onion or garlic derivatives.

Finding Certified Low FODMAP Hummus Brands

While the options in a standard supermarket aisle are limited, several specialized brands have emerged to cater to the low FODMAP community. These brands often submit their products for independent testing and certification by organizations like Monash University or FODMAP Friendly, guaranteeing they meet low FODMAP standards.

• Epicured: This brand offers a certified low FODMAP hummus. Their product is chef-crafted, gluten-free, and vegan, using simple, gut-friendly ingredients like garlic-infused oil and a measured amount of chickpeas. You can purchase it directly from their website, and it is a reliable, pre-made option for a quick, safe snack.
• Fody Foods: Fody is a well-known brand in the low FODMAP space, although they do not currently offer a pre-made hummus product. However, they sell certified low FODMAP sauces and dressings, including a crucial garlic-infused olive oil. Using their oil is a perfect shortcut for making your own gut-friendly hummus at home, saving you time and effort.
• Gourmend Foods: Similarly, Gourmend Foods provides an array of certified low FODMAP seasonings and products. While they don't sell a pre-made hummus, they offer a trusted line of ingredients, including garlic-infused olive oil, which allows you to build your own safe hummus recipe with confidence.

Comparison Table: Store-Bought vs. Low FODMAP Options

Feature	Standard Store-Bought Hummus (e.g., Sabra)	Certified Low FODMAP Hummus (e.g., Epicured)	Homemade Low FODMAP Hummus
Availability	Widely available in all grocery stores.	Primarily online or in specialty health food sections.	Requires purchasing individual ingredients.
Ingredient Purity	May contain fresh garlic, onion powder, and other high FODMAP additives.	Verified to be free of high FODMAP ingredients.	Dependent on the ingredients chosen by the home cook.
Serving Size	Large, often exceeding low FODMAP tolerance levels.	Precisely formulated for safe, low FODMAP portions.	Controlled entirely by the home cook.
Main Flavor Source	Fresh garlic and onion.	Uses garlic-infused oil for flavor.	Uses garlic-infused oil for flavor.
Portion Control	Requires diligent measuring to stay within safe limits.	Safe to eat in stated serving size without worry.	Cook has full control over portion sizes and ingredients.

The Power of Homemade Low FODMAP Hummus

For those who prefer maximum control over their ingredients or live in an area with limited access to specialty brands, making hummus at home is the most reliable option. A simple recipe can be whipped up in minutes using a food processor and a few key low FODMAP ingredients. This method allows you to ensure every ingredient is safe for your digestive system and to control the portion size perfectly.

Key Steps for Homemade Hummus

1. Use Canned Chickpeas: Drain and rinse a can of chickpeas thoroughly. This is a critical step that significantly reduces the GOS content.
2. Use Garlic-Infused Oil: Swap out fresh garlic for a high-quality garlic-infused olive oil. This captures the delicious flavor without the fructans that cause issues.
3. Mind Your Portions: Use a food processor to blend the rinsed chickpeas with tahini, lemon juice, cumin, and garlic-infused oil. Be mindful of the portions, as Monash University suggests a 1/4 cup (42g) serving of rinsed canned chickpeas is safe.
4. Experiment: Once you master the basic recipe, you can experiment with other low FODMAP additions like roasted red peppers, herbs, or spices for variety.

Conclusion

While the quest for a low FODMAP hummus brand in a conventional supermarket may be frustrating, solutions exist for enjoying this creamy dip without digestive distress. Certified products from specialized companies like Epicured offer a convenient and safe option. For those who prefer a hands-on approach, crafting a homemade version allows for complete ingredient control and portion management. By understanding the high FODMAP triggers in traditional hummus and focusing on safe ingredients like garlic-infused oil and properly rinsed canned chickpeas, individuals can confidently incorporate this tasty, nutrient-rich food into their diet. Whether you choose a certified brand or make your own, it's possible to satisfy your hummus craving while adhering to a low FODMAP lifestyle. For more information on navigating the diet, the Monash University website is an excellent resource on low FODMAP portion sizes and tested foods.

Hummus and the Low FODMAP Diet

• What Makes Hummus High FODMAP: Traditional hummus is typically high in FODMAPs due to large quantities of chickpeas (GOS) and fresh garlic or onion (fructans).
• Choosing the Right Hummus: Focus on brands that are Monash or FODMAP Friendly certified, or make your own at home using controlled, low FODMAP ingredients.
• The Power of Canned Chickpeas: The FODMAP content of chickpeas is reduced when they are canned, drained, and thoroughly rinsed.
• Making a Safe Swap: Replace fresh garlic or onion in recipes with garlic-infused olive oil to achieve flavor without the digestive triggers.
• Embrace Portion Control: Even with low FODMAP hummus, adhering to a 1/4 cup serving size is key to managing symptoms.

Frequently Asked Questions

Are popular brands like Sabra low FODMAP?

No, popular brands such as Sabra are not typically low FODMAP. Their ingredient lists usually include fresh garlic, onion, and large quantities of chickpeas, all of which are high FODMAP triggers.

Can I make low FODMAP hummus at home?

Yes, making homemade low FODMAP hummus is a reliable option. You can control all ingredients, use rinsed canned chickpeas, and substitute fresh garlic with garlic-infused oil to keep it gut-friendly.

What is the key to reducing FODMAPs in homemade hummus?

The key is to use canned chickpeas and to rinse them thoroughly, as this washes away much of the GOS. Replacing fresh garlic with garlic-infused oil is also essential for flavor without the fructans.

How can I find a certified low FODMAP hummus brand?

Look for brands that are certified by Monash University or FODMAP Friendly, two organizations that independently test products. A brand like Epicured offers a certified low FODMAP hummus.

What is a safe portion size for low FODMAP hummus?

Even with a homemade or certified low FODMAP version, Monash University suggests keeping your serving size to about 1/4 cup (42g) to stay within safe FODMAP limits, especially during the elimination phase.

Are there any hummus alternatives for a low FODMAP diet?

Yes, many bean-free dips are naturally low FODMAP. You can make alternatives using roasted carrots or red peppers, which provide a creamy texture and vibrant flavor.

Is tahini safe on a low FODMAP diet?

Tahini is low FODMAP in smaller servings, typically around 2 tablespoons. The amount used in most low FODMAP hummus recipes falls within this safe limit.