low FODMAP Hummus
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Hummus is another one of those products that becomes challenging whenever we start the low FODMAP diet. Basically all store-bought hummus has garlic added to it (which is logical because that’s the original recipe) and this makes it basically impossible to buy it premade. But not to worry, it’s super simple to make a low FODMAP hummus at home!
Hummus and FODMAPs
The basic ingredients for hummus are pretty straightforward. You take chickpeas, tahini, olive oil, lemon juice, water, and garlic and blend it until it’s smooth. Unfortunately, there are 3 ingredients in hummus that can become a problem when you’re following the FODMAP diet. The chickpeas, tahini and the garlic.
Chickpeas, have some GOS in them which belongs to the oligosaccharides. The Monash University FODMAP app states that 42 grams of canned chickpeas are low FODMAP, and thus safe to use. To create an even creamier hummus, I boil the drained chickpeas for another 20 minutes. And this will also lower the FODMAP content! FODMAPs are soluble in water, and canned chickpeas are already thoroughly soaked, so a lot of FODMAPs have already leeched out of it. The boiling will only add to that!
If you don’t want to boil the chickpeas, make sure to rinse the chickpeas before use, to rinse away any GOS that’s still left in the fluid.
The tahini contains fructans that belong to the oligosaccharides, but according to the Monash University FODMAP app, an amount of 20 grams is low FODMAP.
As for garlic, that is a whole different story! Garlic is high in fructans, which also belongs to the oligosaccharides. Even the tiny amount of 3 grams is high in fructans, according to the Monash University FODMAP app. This means that garlic is one to avoid altogether.
With this information taken into account, it’s perfectly doable to create a low FODMAP hummus! Keep to controlled portion sizes, stay below 40 grams of hummus per serving! And make sure to skip the garlic. Replace garlic with a garlic-infused olive oil this will add some garlicky flavor to your hummus without the actual garlic! The FODMAPs are not fat-soluble, so only the flavor will leech into the oil and not the FODMAPs!
Why You Should Eat Hummus on The FODMAP diet
But then, if there’s some ingredients with FODMAPs in the hummus, why should you want to eat it?
For one, because it’s delicious!
And second, it’s full of fiber and healthy fats.
Chickpeas and tahini are both a great source of fiber. Fiber is the main source of nutrition for your gut bacteria, as mentioned in my article. Your gut bacteria are protecting you against harmful organisms from outside, they produce nutrients for you from undigested foods in your intestine and they help keep your immune system healthy! If you want to read more, check my article about probiotics.
In general, the FODMAP diet is quite low in fiber, because a lot of fruits, vegetables, nuts, and whole grains are being eliminated. So it’s important to pay extra attention to fiber-rich foods you can include in your diet! Consuming too little fiber will lead to a decrease of your gut bacteria over time.
The healthy fats come from olive oil. Olive oil contains omega-3 fatty acids. These are ‘fuel’ for your brain and have anti-inflammatory effects in the body.
What to Eat the Hummus With?
And on to the next question. What do I eat my hummus with?
There’s plenty of low FODMAP options to pair the hummus with.
– Add it to a salad or Buddha bowl as a ‘dressing’
– Put it on a low FODMAP cracker
– Put it on a slice of sourdough bread (read about sourdough bread and FODMAPs in my article!)
– Pair it with low FODMAP veggies as a snack! For example cucumber, carrots, red bell pepper or cherry tomatoes
All the more reason to start (or continue) eating hummus today! So get cooking (well, more blending…) and enjoy!
low FODMAP hummus
Recipe by Positive Gut - positivegut.com
- 250 grams drained chickpeas Check the can to see the listed weight for the drained product
- 4 tbsp tahini
- 4 tbsp water
- 2 tbsp garlic infused olive oil
- 1 tbsp lemon juice Preferably fresh, that tastes better
- 1 tbsp red pepper powder
- 0,5 tsp ground cumin
- 0,5 tsp salt
- Drain the canned chickpeas and boil them for 20 minutes. It's not necessary to boil canned chickpeas, but it lowers the FODMAP content and makes for a creamier hummus!
- Get your blender or kitchen machine ready. Combine the boiled chickpeas, tahini, water, 1 tbsp of the garlic-infused olive oil, the lemon juice, red pepper powder, cumin, and salt. Keep 1 tbsp of garlic oil to the side to add later! Blend all the ingrediënts together until smooth and add the last tbsp of garlic-infused olive oil. If you feel like the hummus is still too thick or chunky, just add another tbsp of olive oil or water.
- Keep blending the hummus till it's a smooth and creamy mass. Transfer the hummus into an airtight container to keep for 4 days in the fridge. You can also freeze the hummus if it's too much to finish in 4 days. Just drizzle a little bit of olive oil on top of the hummus and freeze it in an airtight container.
- Enjoy your hummus and be careful not to eat more than 40 grams per meal! This way you can enjoy your hummus low fodmap.
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!