Is Hummus Low FODMAP?
No, in most store-bought versions. Hummus usually contains garlic and a large serving of chickpeas, both of which can be high in FODMAPs.
Main FODMAPs: GOS and fructans (from garlic)
Why
Chickpeas contain GOS, and a typical serving of hummus uses a lot of them. Most recipes and store-bought tubs also add garlic, which is rich in fructans. A small serving of a garlic-free version may be easier to tolerate.
Good to know
- Check labels for garlic, onion powder, and other seasonings.
- Homemade hummus can use rinsed canned chickpeas, garlic-infused oil, lemon juice, and olive oil.
- Portion size matters. A small spoonful is a very different amount from a big bowl.
Low FODMAP swaps
- Homemade hummus with garlic-infused oil, in a small serving
- A dip made from lactose-free yogurt, chives, and lemon
- Plain peanut butter with carrot sticks
Related foods
Related reading
- How to Read a Food Label for Hidden FODMAPs
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
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