FODMAP friendly Hummus

Just a quick post today about hummus.  It’s an awesome snack food made with fiber rich chickpeas, tahini, garlic and everything a healthy heart could ask for….but for people with a FODMAP sensitivity–hummus can be a gut wrencher.

That’s because garlic has fructans, tahini just a 1/2 tablespoon is a source of GOS and fructans and of course, many legumes are quite a FODMAP load.  Which can be sad for someone with a sensitive belly, right?! 🙁

BUT….I like my version of easy to blend ‘hummus’ that is quite tasty and will be sure to satisfy your hummus craving while keeping your belly a happy camper.

MMMmmmm…Yes! Check this creamy hummus out! hummus

WE love this hummus at my house with sweet fresh carrots sticks.  In fact, my favorite carrots are pulled from the ground this time of year–very sweet indeed.

Canned chickpeas have less fructans and GOS than dried and soaked.  Why? Because fructans and GOS are water soluble fibers so the longer they are sitting in liquid (as in canned) the more fructans and GOS leach out in the liquid–and you will be rinsing and draining this liquid away. Monash U app has the limit for canned chickpeas at 1/4 cup per serving–so I would try to keep your ‘hummus’ portion around 1/4 cup or as tolerated!

FODMAP friendly Hummus


  • Portion size: 1/4 cup
  • 1 can 14.5/15 ounces chickpeas, drained and rinsed
  • 1 large lemon juiced (about 2 tablespoons juice)
  • 1 teaspoon cumin ( I tend to use a heaping teaspoon-- I love cumin!)
  • 1 tablespoon garlic infused oil
  • water to thin (about 2-3 tablespoons)
  • Corn tortillas, carrot sticks, red pepper strips to serve


  1. Add chickpeas, lemon juice, cumin, garlic infused oil into a blender or food processor fit with a steel blade.
  2. Blend mixture until creamy--adding water to desired consistency