Is Hummus Low FODMAP? A Health-Conscious Guide by MyTechRemedy

by | Jul 1, 2025 | Blog

Is Hummus Low FODMAP? A Gut-Friendly Guide and Recipe Tweaks

If you’ve ever wondered is hummus low fodmap, you’re not alone. Hummus is a beloved dip worldwide, but traditional recipes often pose challenges for those following a low FODMAP diet. The culprit? Chickpeas and garlic, both notorious for triggering digestive discomfort in sensitive individuals. However, by understanding key FODMAP principles and making smart ingredient swaps, you can enjoy a creamy, flavoursome hummus without the gut woes.

Why Classic Hummus Isn’t Low FODMAP

Traditional hummus relies heavily on chickpeas and garlic. According to the latest FODMAP serving data, canned chickpeas are low FODMAP only up to 80g (about 5½ tablespoons), while dried boiled chickpeas are limited to 29g (1½ tablespoons) per person. Garlic, a classic hummus flavour powerhouse, is outright high FODMAP and must be replaced.

This means that a typical serving of hummus—often more than 80g of chickpeas and several cloves of garlic—is likely to push you over your FODMAP limit. But fear not! With a few clever swaps, you can craft a delicious, gut-friendly hummus that’s just as satisfying.

Smart Ingredient Swaps to Keep Hummus Low FODMAP

  • Chickpeas: Use canned chickpeas drained and rinsed, but keep your serving to a max of 80g per person. This ensures the chickpeas stay within low FODMAP limits.
  • Garlic: Replace fresh garlic with garlic-infused oil or low FODMAP garlic powders like Gourmend Garlic Scape Powder. These provide that unmistakable garlic aroma without the FODMAP hit.
  • Onions: If your recipe calls for onion, swap it out for the green tops of spring onions or leeks, which are low FODMAP at reasonable serves. You can also use Gourmend Green Onion Powder for an easy pantry fix.
  • Tahini: Traditional tahini (hulled sesame seed paste) is high in FODMAPs at normal servings, so it’s best to omit or limit it carefully. Alternatively, use a small amount of unhulled tahini or sesame oil to keep flavour without excess FODMAPs.
  • Lemon Juice and Zest: Both lemon juice (up to 21g per serve) and lemon zest (3g per serve) are low FODMAP and add fresh brightness. Use them generously.
  • Olive Oil: A staple in hummus and perfectly low FODMAP at any amount.
  • Salt and Spices: Stick with simple herbs and spices that are low FODMAP. Paprika (up to 5g) and black pepper are great options. Avoid spice blends containing onion or garlic powders.

Low FODMAP Hummus Recipe: The Angus-Approved Version

Here’s a gut-friendly hummus recipe that respects your digestive limits without sacrificing flavour.

Ingredients (per person serving)

  • 80g canned chickpeas, drained and rinsed (max low FODMAP serve)
  • 2 tablespoons garlic-infused olive oil (use oil infused with garlic cloves, no actual garlic pieces)
  • 1 tablespoon tahini (optional, use sparingly – under 20g to stay cautious)
  • 1 tablespoon freshly squeezed lemon juice (approx. 15-20g)
  • ½ teaspoon lemon zest (about 1.5g)
  • 2 tablespoons extra virgin olive oil
  • Salt to taste
  • 1 teaspoon ground cumin (optional, check your tolerance)
  • Chopped fresh chives or green tops of spring onions for garnish

Instructions

  1. Place the chickpeas in a food processor.
  2. Add the garlic-infused olive oil, tahini (if using), lemon juice, lemon zest, cumin, and salt.
  3. Pulse until smooth, slowly drizzling in the olive oil to create a creamy texture. Add a splash of water if needed to loosen.
  4. Taste and adjust seasoning.
  5. Serve garnished with fresh chives or green spring onion tops.

Why These Swaps Matter

By limiting chickpeas to 80g canned per serve, we stay within the low FODMAP range. Using garlic-infused oil instead of fresh garlic is a game-changer: it delivers flavour without the fructans that cause symptoms. Tahini is tricky because hulled sesame paste is high FODMAP at usual servings, but a small amount can be tolerated by some. Feel free to omit or experiment with a touch of sesame oil instead.

The fresh lemon juice and zest add zing and brightness while being completely low FODMAP at these amounts. Olive oil and simple spices round out the flavour without risking your gut.

Store-Bought Hummus: What to Look For

If you’re buying hummus, check the label carefully. Many commercial varieties contain onion and garlic powders or exceed safe chickpea servings. Some brands now offer certified low FODMAP hummus options—these usually use garlic-infused oil and control chickpea quantities. Brands like Gourmend Foods have broth and seasoning products specially designed to keep your meals digestive-friendly, so look out for their range if you want to DIY or buy ready-made.

Final Thoughts & Recommendations

Hummus can absolutely be enjoyed on a low FODMAP diet with the right tweaks. Stick to canned chickpeas within the 80g per person limit, ditch fresh garlic for garlic-infused oil, and avoid high-FODMAP tahini or use it sparingly. Fresh lemon, olive oil, and gentle spices keep the flavour vibrant without upsetting your gut.

When in doubt, experiment with smaller portions and monitor your symptoms. And don’t forget to explore low FODMAP pantry staples like Gourmend Garlic Scape Powder or Green Onion Powder—they make flavourful, safe swaps that elevate your cooking.

For a deeper dive into this topic, check out the original article is hummus low fodmap. And if you want to get creative with other low FODMAP recipes or products, keep an eye on trusted brands specializing in gut-friendly ingredients—they’re your best allies in this delicious journey.

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