FODMAP muhammara
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Muhammara, Low FODMAP

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It has been a while since I shared a recipe instead of an informational post. So it’s about time! This week I wanted to let you in on one of my favorite spreads. Muhammara. Muhammara is a spread made from bell peppers, walnuts, pomegranate, and spices. The spices that are often used contain garlic and chili peppers. That is not very IBS and FODMAP friendly! So today I share a super simple way to make yourself some amazing low FODMAP muhammara!

FODMAP muhammara

What is Muhammara?

Muhammara officially is a sauce that originates from Syria. It is a pretty sweet flavored sauce, and recently it has gained popularity because it’s just delicious!

Muhammara tastes amazing on bread, crackers, toast or in a salad. And is nutritious because it contains bell pepper, walnuts and pomegranate.

These ingredients provide loads of vitamins, minerals, healthy omega-3 fatty acids and fiber.

And did you know you can even combine it with sourdough bread on the FODMAP diet? Sourdough is a method of bread making that uses bacteria, these bacteria will partially break down the FODMAPs for you. If you want to know more about that, check the article I wrote about it.

The Ingredients

As mentioned before, this muhammara is completely Irritable Bowel Syndrome (IBS) friendly! Store-bought (or traditional) muhammara contains chili pepper (SPICY!) and garlic. This is often a trigger for IBS-symptoms, and we want to prevent that!


Walnuts are one of the few low FODMAP nuts. You can eat a pretty big portion (135g), without triggering any IBS-symptoms. They are the base of this muhammara, and they provide anti-inflammatory omega-3 fatty acids and are a source of fiber.

Bell pepper

In this recipe, I used grilled bell peppers from a jar. This makes the recipe a whole lot faster! The only downside to these peppers from a jar is that it contains some sugar. Make sure to drain the peppers well, so there will be the least amount of sugar.

The grilled bell peppers will still contain all of their fiber, and give the muhammara an amazing slightly sweet taste!


Pomegranate is one to be a little careful with when following the FODMAP diet. It has been tested by the Monash University and has been rated low FODMAP up to 45 grams. This recipe in total contains 50 grams of pomegranate, so as long as you don’t eat the whole batch in one time, you should be fine!


The flavoring of this low FODMAP muhammara is done with cumin and lemon juice. Nothing more, and it tastes amazing.

Did you miss muhammara during the FODMAP diet? How did you like this one? Let me know in a comment below!

FODMAP muhammara

Low FODMAP Muhammara

Recipe by Positive Gut –

Recipe for an easy and delicious low FODMAP muhammara.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Servings 1 big bowl


  • Blender


  • 300 grams roasted bell pepper in a jar
  • 110 grams walnuts
  • 50 grams pomegranate
  • 1 tsp ground cumin
  • 2 tbsp lemon juice


  • Make sure the roasted bell peppers are thoroughly drained, and keep 2 tbsp of the bell pepper juice to the side.
  • Combine the walnuts, bell peppers, 2 tbsp of bell pepper juice, pomegranate, ground cumin and the lemon juice in a blender.
  • Blend until it's almost a smooth mass, depending on your taste you can make it more coarse or more smooth.
  • Spread on a piece of sourdough bread, buckwheat cracker or on top of a salad. Delicious!

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