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Delicious Low FODMAP Hummus: Easy Recipe & Tips

by Casa de Sante May 24, 2023

For those with IBS, SIBO, IBD, food sensitivities or digestive issues, a tasty and nourishing alternative is low FODMAP hummus. This blog post will provide you with an in-depth understanding of how to create the perfect low FODMAP hummus that caters to your dietary needs while maintaining its delightful taste and texture.

In this comprehensive guide, we'll discuss the importance of using canned chickpeas and draining away can liquid to reduce FODMAPs. We'll also delve into achieving a silky smooth texture by removing skins from canned chickpeas easily and exploring the impact skinless chickpeas have on the final product.

Furthermore, you'll learn how to incorporate garlic flavor without causing digestive issues through making your own garlic-infused olive oil or opting for store-bought alternatives. In addition, we'll look into the part that tahini plays in classic hummus recipes as well as its advantages to health and tips for selecting top-notch tahini.

Last but not least, we'll touch upon balancing flavors with lemon juice and cumin as well as portion control strategies for low FODMAP diet success. Finally, expect insights into nutritional information variations alongside suggestions for additional flavors or mix-ins that complement our low FODMAP hummus recipe perfectly.

Table of Contents:

Low FODMAP Hummus Recipe

Fortunately, for those following a low FODMAP diet, this hummus recipe offers an alternative to their beloved dishes without the risk of triggering digestive issues. Thankfully, this delicious low FODMAP hummus recipe allows you to enjoy the creamy goodness of traditional hummus without triggering any digestive issues. By using canned chickpeas, garlic-infused olive oil, lemon juice, cumin, and tahini as key ingredients, you'll create a tasty dip that's perfect for snacking or serving at gatherings.

Importance of Using Canned Chickpeas in Low FODMAP Hummus

Canned chickpeas are an essential ingredient in low-FODMAP hummus because they have been soaked and cooked before being packaged. This process helps reduce their overall FODMAP content, making them more tolerable for those with sensitive digestive systems. Be sure to choose a brand that doesn't contain added high-FODMAP ingredients like onion or garlic powder.

Draining Away Can Liquid to Reduce FODMAPs

Removing the canning liquid from canned chickpeas before using them in your recipe will help reduce FODMAP levels in homemade hummus. This is because some of the water-soluble carbohydrates responsible for causing digestive discomfort may leach into the canning liquid during processing (source). Rinsing under cold water will also help remove any remaining traces of these unwanted compounds.

Achieving Silky Smooth Texture

One of the secrets to creating a delicious low FODMAP hummus with an incredibly smooth and creamy texture is removing the skins from canned chickpeas before blending them with other ingredients. This simple step can make your homemade hummus stand out from store-bought versions, providing a delightful experience without any digestive distress.

How to Remove Skins from Canned Chickpeas Easily

To remove the skins, simply drain and rinse your canned chickpeas under cold water. Then, gently rub each chickpea between your fingers or in a clean kitchen towel until the skin comes off. Discard the skins and proceed with making your low FODMAP hummus recipe.

The Impact of Skinless Chickpeas on The Final Texture

Skinless chickpeas blend more easily than those with their skins intact, resulting in a smoother consistency for your hummus. Additionally, removing the outer layer can help reduce potential irritants for those following a low FODMAP diet by eliminating some of the fibrous material that may cause discomfort.

  • Tip: For even creamier results, consider using a high-powered blender or food processor when preparing your low FODMAP hummus.
  • Note: Keep in mind that while this extra step does take some time and effort, it's well worth it if you're looking for restaurant-quality texture at home.

Incorporating these techniques into your cooking routine will elevate not only this hummus recipe but also other dishes that call for chickpeas, making them more enjoyable and easier on your digestive system.

Garlic Flavor Without Digestive Issues

Garlic, a main component of hummus, can be troublesome for those with low FODMAP diets; however, there is an alternative that allows one to savor the flavor without upsetting digestion. Fortunately, there's a way to enjoy the rich garlicky flavor without triggering any issues: using garlic-infused olive oil. This essential ingredient not only adds depth to your homemade hummus but also keeps it within acceptable FODMAP limits.

Making Your Own Garlic-Infused Olive Oil in 10 Minutes

Create a garlic-infused olive oil at home quickly by heating peeled cloves in extra virgin olive oil on low heat for about 10 minutes. Be sure to discard the cloves after infusing and use only the flavored oil in your recipe. This method ensures that you're getting all of the delicious taste without any potential irritants from whole garlic pieces. For a comprehensive guide on how to make your own garlic-infused olive oil, look no further than our step-by-step tutorial.

Store-Bought Alternatives for Convenience

If you prefer convenience or are short on time, there are several store-bought options available as well. Look for brands that specifically mention being suitable for low FODMAP diets or ones with minimal added ingredients beyond pure infused oils like Casa de Sante's Low-FODMAP Certified Garlic Infused Olive Oil. Remember to always read labels carefully and choose products free from high-FODMAP additives such as onion powder or other hidden triggers.

Incorporating garlic-infused olive oil into your low FODMAP hummus recipe allows you to enjoy the classic flavors without compromising your digestive health. So go ahead and indulge in this delicious dip, knowing that it's both tasty and gut-friendly.

Tahini's Role In Traditional Hummus Recipes

One of the key ingredients in a traditional hummus recipe is tahini, which is made from ground sesame seeds. This creamy, nutty paste not only adds depth to the flavor profile but also contributes essential nutrients and health benefits.

Health Benefits Of Incorporating Tahini Into Your Diet

Tahini boasts an impressive nutritional profile, being rich in healthy fats, vitamins, minerals, and antioxidants. Tahini has been linked to beneficial effects such as improved cardiovascular health, reduced inflammation, and healthier skin. Moreover, tahini contains a good amount of plant-based protein that can be beneficial for those following vegetarian or vegan diets. Including tahini in your low FODMAP hummus ensures you're reaping these advantages while enjoying a delicious dip.

Choosing High-Quality Tahini For Best Results

To make sure your homemade low FODMAP hummus tastes authentic and delivers maximum nutrition benefits, it's crucial to use high-quality tahini. Look for brands that contain 100% pure ground sesame seeds without any added oils or preservatives. The consistency should be smooth with no gritty texture - this will help achieve the desired creaminess in your final product.

Balancing Flavors With Lemon Juice And Cumin

Creating a delicious low FODMAP hummus involves more than just substituting ingredients to accommodate dietary restrictions. For a delicious, low FODMAP hummus, achieving the right balance of flavors requires adding lemon juice and cumin.

The Role of Lemon Juice in Enhancing Hummus Flavor

The tartness of lemon juice adds an appetizing contrast to the creamy hummus, while its zesty notes bring out the flavors of chickpeas and tahini. The acidity helps cut through the richness while brightening up the overall flavor profile. To ensure you're using fresh lemon juice, squeeze it directly from lemons rather than relying on bottled alternatives. Begin with a minimal quantity of 1-2 tablespoons and adjust as desired.

Using Cumin for an Earthy, Warm Touch

Cumin, a popular spice used in Middle Eastern cuisine, imparts an earthy warmth that enhances the depth and complexity of your low FODMAP hummus. Begin with ½ teaspoon ground cumin; then taste-test as you blend your ingredients together until you reach your desired level of intensity.

In addition to these two key components, feel free to experiment with other herbs or spices such as smoked paprika or coriander for added variety without compromising on FODMAP levels. Remember that adjusting seasonings is crucial when catering to individual tastes - so don't hesitate to tweak this recipe until it becomes perfect for you.

Portion Control for Low FODMAP Diet Success

Understanding the importance of portion control when consuming hummus on a low FODMAP diet is crucial for maintaining digestive health. It is important to monitor portion size and combine hummus with other low-FODMAP foods for a successful, digestive-friendly diet.

Recommended Serving Size for Low-FODMAP Hummus

A typical recommended serving size for low-FODMAP hummus is about 1/4 cup (60g) per person. This amount should provide you with enough flavor and satisfaction without triggering any digestive issues. Still, individual tolerances can be different, so you should tweak the amount to fit your own needs.

Ideas for Pairing with Other Low-FODMAP Foods

  • Veggies: Enjoy your hummus with an assortment of raw or cooked vegetables such as carrots, bell peppers, cucumber slices, or cherry tomatoes.
  • Crispbreads: Opt for gluten-free crispbreads like rice cakes or corn thins that are suitable for a low FODMAP diet.
  • Sandwiches & Wraps: Use the hummus as a spread in sandwiches made from gluten-free bread or wraps filled with grilled chicken breast and lettuce leaves.
  • Rice Bowls & Salads: Add a dollop of homemade low FODMAP hummus to enhance the flavors in rice bowls topped with roasted veggies and protein sources like quinoa or tofu cubes; alternatively, mix it into your favorite salad for a creamy dressing.

Remember to always pay attention to portion sizes and the ingredients used in each dish, as these factors play a significant role in ensuring you adhere to the low FODMAP diet guidelines.

Nutritional Information and Variations

When making homemade low-FODMAP hummus, it's essential to be aware of the nutritional content and how different factors can affect it. By being aware of the different factors that can affect nutritional content, you can customize your recipe to meet your dietary needs.

Factors Affecting Nutritional Content in Homemade Hummus

The actual nutritional content of your low-FODMAP hummus may vary depending on the brands used for ingredients like canned chickpeas, tahini, and garlic-infused olive oil. Additionally, measuring methods employed during preparation could also impact the final values. To get a more accurate estimate of the nutrition facts for your specific recipe, consider using an online nutrition calculator.

Suggestions for Additional Flavors or Mix-Ins

If you're looking to add some variety to your low-FODMAP hummus without compromising its FODMAP-friendly status, there are several options available:

  • Roasted Red Pepper: Blend in some roasted red peppers (make sure they are not marinated in high FODMAP ingredients) for a colorful twist.
  • Fresh Herbs: Add chopped fresh herbs such as parsley or cilantro for added flavor and visual appeal.
  • Lemon Zest: Grate some lemon zest into the mixture before blending for an extra zingy touch.
  • Paprika or Smoked Paprika: Sprinkle either regular or smoked paprika over the top of finished hummus as a garnish that adds depth and smokiness.

Incorporating these variations into your low-FODMAP hummus recipe can help keep things interesting and enjoyable while still adhering to the dietary guidelines of the low FODMAP diet.

FAQs in Relation to Low Fodmap Hummus

Can I Eat Hummus on a Low FODMAP Diet?

Yes, you can enjoy hummus on a low FODMAP diet by making some modifications to the traditional recipe. Use canned chickpeas with skins removed, garlic-infused olive oil instead of fresh garlic, and limit portion size to ensure it remains within low FODMAP guidelines. Monash University recommends a serving size of 1/4 cup (50g) for homemade low-FODMAP hummus.

Why Is Hummus Not Low FODMAP?

Hummus is typically considered high in FODMAPs due to its main ingredients: chickpeas and garlic. Chickpeas contain GOS (galacto-oligosaccharides), while garlic contains fructans - both are types of carbohydrates that can trigger digestive symptoms in sensitive individuals. However, modifying the recipe as mentioned above can make it suitable for a low-FODMAP diet.

Can I Eat Hummus on an IBS Diet?

If you have Irritable Bowel Syndrome (IBS) and follow a low-FODMAP eating plan, you can consume modified versions of hummus made specifically for this dietary restriction. By using skinless canned chickpeas and replacing fresh garlic with infused oil, you create an IBS-friendly option that's less likely to cause gastrointestinal distress. Pair your homemade hummus with other low-FODMAP snacks for a satisfying treat.

Is Tahini OK on a Low FODMAP Diet?

Tahini, made from sesame seeds, is considered low FODMAP in small amounts. According to Monash University's guidelines, the recommended serving size of tahini for those following a low-FODMAP diet is 1 tablespoon (20g). Be sure to choose high-quality tahini without added high-FODMAP ingredients and incorporate it into your hummus recipe or other dishes within the suggested portion size.

Conclusion

In conclusion, creating a delicious and low FODMAP hummus is possible with the right ingredients and techniques. Using canned chickpeas, removing their skins, making garlic-infused olive oil, incorporating high-quality tahini, balancing flavors with lemon juice and cumin, and practicing portion control are all important factors to consider when making this tasty dip.

By following these tips and tricks for creating low FODMAP hummus at home, you can enjoy this classic snack without worrying about digestive issues or food intolerances. Try pairing it with other low-FODMAP foods for a satisfying meal or snack.

If you're looking for more guidance on managing your digestive health through diet, visit Casa de Sante today to explore our range of low-FODMAP products and resources.

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