Is Hummus Low FODMAP? A Clean-Eating Guide by Archetype

by | Jul 1, 2025 | Blog

Is Hummus Low FODMAP? Let’s Decode This Classic Dip for Your Gut

Hey friends, Alastair here from MyTechRemedy, your go-to sci-fi geek who loves breaking down complex stuff into easy, tasty bites. Today, we’re diving deep into a beloved snack from the Mediterranean — hummus. You might have stumbled upon the question, is hummus low fodmap? Spoiler alert: it’s not as straightforward as you’d think.

Hummus is traditionally made from chickpeas, tahini, garlic, and lemon juice — ingredients that bring incredible flavor but also some FODMAP challenges. For those following a low FODMAP diet (like many of us managing IBS or sensitive guts), understanding which ingredients to swap and how to enjoy hummus without triggering symptoms is key.

The High-FODMAP Villains in Traditional Hummus

First, let’s blast off with the troublemakers. Garlic and onion are the classic FODMAP baddies, and they’re usually in hummus recipes. According to the latest expert data, garlic (peeled or powdered) and onion in any form are high-FODMAP, so they must be banished or replaced. Tahini, the sesame seed paste, while delicious, has tricky serving limits. The data states tahini paste (hulled or unhulled) is not low FODMAP within typical serving sizes. Chickpeas, the base of hummus, offer a narrow window — canned chickpeas are low FODMAP only up to 5½ tablespoons (about 80g) per person, while dried and cooked chickpeas are limited to 1½ tablespoons (~29g) per person. So unlimited chickpeas? Not on this mission.

How to Build a Low FODMAP Hummus That’s Out of This World

So, how do we engineer a gut-friendly hummus without sacrificing flavor? Here’s the game plan:

  • Chickpeas: Use canned chickpeas and keep servings to a maximum of 5½ tablespoons (about 80g). This keeps it within low FODMAP limits without losing the creamy texture.
  • Garlic & Onion: Replace garlic with garlic-infused oil — it captures the essence without the FODMAPs because FODMAPs aren’t oil-soluble. For onion flavor, use the green parts of spring onions or leeks (up to 97g is safe), or sprinkle in some certified low FODMAP powders like Gourmend Garlic Scape or Green Onion Powder.
  • Tahini: Since tahini paste is not low FODMAP at typical serves, swap it with a small amount of sesame seeds instead. Whole sesame seeds have no upper limit and keep that nutty vibe going strong.
  • Lemon Juice: Fresh lemon juice is low FODMAP up to 21g (about 1 tablespoon), so keep it light but zesty.
  • Additional Flavor Boosters: Use cumin powder (low FODMAP at small doses), salt, pepper, and a dash of smoked paprika to take your hummus from zero to starship-ready.

Low FODMAP Hummus Recipe: The Alastair Edition

Here’s a recipe that’s been engineered for your gut’s peace and your taste buds’ delight:

  • 80g canned chickpeas, drained and rinsed (max low FODMAP serve)
  • 2 tablespoons sesame seeds, toasted (instead of tahini paste)
  • 1 tablespoon garlic-infused olive oil (ensure no garlic pieces remain)
  • 1 tablespoon fresh lemon juice (max 21g)
  • 2 tablespoons water, or as needed for creaminess
  • 1 teaspoon ground cumin
  • Salt and freshly ground black pepper, to taste
  • Optional: 1 tablespoon chopped green parts of spring onion or leek for onion flavor
  • Smoked paprika, for garnish

Instructions:

  1. Toast the sesame seeds in a dry pan over medium heat until golden and fragrant, about 2-3 minutes. Let cool.
  2. In a food processor, combine the canned chickpeas, toasted sesame seeds, lemon juice, garlic-infused oil, cumin, salt, and pepper.
  3. Pulse, slowly adding water until you reach a smooth, creamy texture.
  4. If using, fold in chopped green onion tops or leek greens for a mild onion flavor.
  5. Transfer to a bowl, sprinkle smoked paprika on top, drizzle with a little more garlic-infused oil, and serve with low FODMAP veggies like carrot sticks or cucumber slices (note cucumber is not low FODMAP at large serves, so keep portions reasonable).

Why These Tweaks Matter

The key to enjoying hummus without gut flare-ups is respecting those FODMAP serving sizes. Using canned chickpeas in controlled amounts gives you the protein and creamy texture without the overload of oligosaccharides that dried chickpeas can bring. Swapping tahini paste for toasted sesame seeds means you still get that beloved nutty flavor without the FODMAP risk. And garlic-infused oil is a game changer — all the garlicky goodness with zero FODMAPs because the fructans are water-soluble, not oil-soluble. Throw in some green parts of leeks or spring onions for that onion kick, and you’re in business.

Final Thoughts — The Low FODMAP Hummus Frontier

Is hummus low FODMAP? Traditional recipes aren’t, but with smart swaps and portion control, it absolutely can be. This low FODMAP hummus is like the Millennium Falcon of dips — iconic, reliable, and ready to make your snack time a tasty, gut-happy adventure. Just remember to keep to the serving sizes, especially the chickpeas and lemon juice, and avoid garlic and onion in their usual forms.

If you want to geek out even more on the science and specifics, check out the original source is hummus low fodmap. There’s a galaxy of info there to help you navigate your low FODMAP journey.

May your hummus be creamy, your gut be calm, and your snack table ever plentiful. Until next time, keep exploring the delicious unknown.

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