Hummus is made from chickpeas, and goes great as a dip served with vegetable crudites, or some low FODMAP crackers. But is hummus actually low FODMAP? The answer is: Not really. It’s the portion size of hummus that dictates whether or not it’s a low FODMAP food, and even then, it should be limited. You should also pay attention to the brand, as some brands can have additives that can affect the FODMAP rating of the hummus.
One serving of hummus is the equivalent of two tablespoons, according to the MONASH FODMAP app. In this portion size, hummus has high amounts of Oligos fructans, so is a high FODMAP food. However, in a half serving, of one tablespoon, it has moderate amounts of Oligos fructans so you can eat it in moderation. If you want you can make your own hummus, so you know exactly what has gone into it.
Traditional hummus has quite a few borderline FODMAP ingredients, such as garlic and Tahini, but you can still make a traditional hummus, with some FODMAP friendly alternatives.
400g can of chickpeas in brine
2 tablespoons of tahini
2 tablespoons of lemon juice
2 teaspoons of garlic infused oil
1 tablespoon of olive oil
3 tablespoons of water
1/2 teaspoon of salt
1/2 teaspoon of ground cumin
- Drain the can of chickpeas, and rinse them under running water for at least a minute. Drain them again.
- For a smoother hummus, shell the chickpeas. All you need to do is gently pinch the shell, and pull gently.
- Juice the lemon.
- Add the lemon juice to the tahini, and whip in a blender or food processor. Whip until combined and smooth.
- Add the chickpeas, garlic infused oil, ground cumin, salt, and olive oil.
- Blend until smooth.
- Add a little water at a time until you have the consistency you want.
- Chill for 30 minutes.
- Sprinkle with paprika, if you want, and serve.
Red Pepper Hummus
This hummus is a little more FODMAP friendly, as it uses low FODMAP ingredients to add bulk, rather than being all chickpeas and tahini.
2 red peppers
Dried, or fresh chilli
Dried, or fresh coriander
1 tablespoon of tahini
2 tablespoons of olive oil
1/4 cup of chickpeas
1 tablespoon of garlic infused oil
Juice of 1/2 a lemon
1 teaspoon of ground cumin
Fresh ground black pepper
- Roast the red peppers until blackened. Remove skins, and set aside to cool.
- Drain the chickpeas, and rinse under running water. Drain again.
- Squeeze half a lemon, and add the juice to the tahini. Blitz for 30 seconds.
- Add the rest of the ingredients and blend until smooth.
- Chill for half an hour.
This recipe is delicious, and has no chickpeas at all. It’s a great low FODMAP alternative to traditional hummus.
2 cups chopped zucchini
1/2 cup of tahini
Juice of 2 lemons
1 teaspoon of dried cumin
1 teaspoon of dried coriander
1 teaspoon of dried tumeric
1 teaspoon of salt
- Blend all ingredients until smooth.