FODMAP friendly Hummus

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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!

31 replies on “FODMAP friendly Hummus

  • The Candid RD

    I definitely still have a hard time with canned beans, regardless of the “canning” process. ON the Monash University app they say canned lentils are green, so I make my hummus with lentils. It’s actually pretty tasty!

    • katescarlata

      Oh…lentil hummus…. sounds delish! I have a very sensitive belly too and if I keep the canned chick pea portion with in the Monash U limit of 1/4 cup–I am good. The Westbrae canned lentils (without onion and garlic) are a great tolerable lentil source for FODMAPers. Or do you have another brand you like?

  • Leila Anglade

    Hi Kate and thank you so much for your website. It is just fantastic. I have been on the diet for a couple of months now. I still would not dare to try the chickpeas even though the recipe sounds just great. My Ibs is improved overall but some days are still really bad. Recently I took some slippery elm for a bad stomach and since then My IBS i back with a vengeance. I had read on the Monash website recently that slippery elm was low in fodmaps and high in fiber. could it be that some people cannot tolerate large amounts of fiber at all even if they are fodmap friendly. I am battling against auto immune arthritis and getting very discouraged. Many thanks

    • katescarlata

      Can you send me the link where you saw that slippery elm was low in FODMAPs–I have definitely not seen that info!
      I do believe some people may have issues/ poor tolerance with fiber–even if its low in FODMAPs. I have had a couple clients pull back on their fiber intake for a short time (1 month) and then slowly increase with better tolerance.

      • Christine

        I have found the link for this, but it is a download. If you go to & put slippery elm in the search box on the site, the first link it brings up is called ‘Collated Projects for 2013..’ Click on that link to download it. On page 4 it says ‘We recently found that slippery elm bark and sterculia (normafibe) are low in FODMAP and high in fibre (70% DF); moreover these fibres are not rapidly fermented.’ (or just search the document for slippery elm.)

  • Lauren

    Hi Kate,

    This sounds delicious; certainly am going to try it. Used to gobble up large quantities of hummus before my FODMAP days.

    On an unrelated note, do you know if soy oil and barley malt / barley malt extract are FODMAP-safe? I’ve looked everywhere trying to figure this out, but just haven’t found a definitive answer.

    I remember you posting that oils tend to be okay because they’re fats rather than carbs, and noting that soy lecithin is fine but soy flour is not. Hmm. Also not sure about the barley malt: couldn’t find barley on the Monash app, but am guessing it’s prohibited along with the other gluten-grains due to the fructans / GOS.

    Thanks for your help 🙂

    • katescarlata

      Lauren…Soy oil is low FODMAP. Barley malt extract and vinegar are sources of gluten but not FODMAPs to the best of my knowledge… I allow them. The grain barley is not allowed on the low FODMAP diet. Soybeans, some soy milk and soy flour contain fructans/GOS so would not be allowed on the low FODMAP diet.

  • Leila Anglade

    Yes monash has a lot of good information in stock! I am on a gluten and dairy free diet now for 10 years and as a result I eat a lot of unusual things like chestnuts. I think chestnuts have not been tested yet. Am i correct in that? Also tapioca seems ok but has it been tested? It seems that a number of foods are listed as ok simply because they have not been tested yet.

    • katescarlata

      Leila–some foods are listed as okay as other nutrient data banks or other resources that have analyzed the food has them as a low source of FODMAPs–we do rely on Monash for up to date info–but some of the older info is actually correct. Some information is added to OKAY FODMAP lists as it is a good educated GUESS. Although it is frustrating for all of us–with the ever changing and updating nature of the low FODMAP diet–I can say that I have been working with clients for many years on this diet and removing the FODMAPs we know about–has worked wonders. Chestnuts–I have not seen data on–but the info I have seen has them as low FODMAP–so I do allow.

  • Leila Anglade

    Many thanks Kate for the explanation. Well done again for your site and blog. They are such a mine of information.

  • Leila Anglade

    Sorry I have one last question. Has tapioca flour being tested? It is in a lot of gluten free products.


  • Lo

    Love your site, Kate!
    Re: Tahini, I know Monash lists it as High FODMAP and says it should be avoided, but sesame seeds are low FODMAP. Do they suggest avoiding tahini because they are referring to tahini that is made with garlic (many are)? It seems like if sesame seeds are ok, then pure sesame seed paste should be ok as well? The tahini I buy is just ground sesame seeds and nothing else, so I want to make sure that I’m understanding the info right. Thanks!

    • katescarlata

      Great question….I asked the researchers at Monash this very same thing… and they are not sure why tahini made from sesame seeds would have different amount of FODMAPs when they are the same thing but in different form…it may be some type of chemical change. Same goes for grapes and raisins…grapes–20 of them are okay but raisins have fructans in just 1 1/2 TB. This FODMAP thing is confusing, right?

  • emmie


    I am so excited about this recipe! Hummus was a regular part of my diet and I have missed it. I can’t wait to try it. I am waiting until I adjust to a new med we’re “experimenting” with for the slow motility and I’m taking an antibiotic for bacterial overgrowth so I want to be safe. The anticipation is killing me! I’ll probably just try a Tbl. at first. Thanks for posting this.
    On another note I found these ingredients listed in gluten free bread made by a company called Ener G: tapioca flour, pear juice, plum juice concentrate. I am not sure about them as far as FODMAPs are concerned. What’s the verdict? Thank you in advance.


  • suzanne

    Thankyou for your great website:)
    Can you tell me what makes some soy milks non fodmap and others ok please?

    • Well Balanced - Food - Life - Travel

      The soy milk made with soy bean isolate vs. whole soybean would likely be lower in FODMAPs.

    • katescarlata

      Paula, According to the Monash Researcher tahini is a source of fructans in a portion greater than 1 tablespoon. So, yes, if you use a drizzle you are okay.

  • S

    Hi kate just wondering if sprouted kamut bread, barley grass, maca, and brazil nuts are considered low FODMAP? Can’t find this info anywhere! Also, what about keifer (milk or coconut) ?

    • katescarlata

      S, no clue on barley grass, maca or Brazil nuts. Some kefir should be okay such as some of the lifeway varieties that are noted to be very low lactose. Not sure about coconut kefir–I haven’t explored them. In some studies kamut is well tolerated in people that have IBS–but Monash has it as a source of FODMAPs–at least in the sourdough kamut bread they tested–per slice it was a source of fructans/GOS and also had excess fructose–perhaps the grain alone would be different.

  • S

    Thanks so much for your quick response kate! I have to be honest I am finding the elimination phase as a vegan near impossible without losing weight and energy levels. It’s also so limiting. I am struggling to understand various things about the diet eg if half a cup of canned chickpeas is somewhat ok then why isn’t a small amount of hummus?

    If sea sesame seeds are ok, why not tahini?

    If the fodmap diet isn’t meant to be a long term solution, then why do it at all? If these foods are poorly digested by all of us then shouldn’t we avoid them to prevent food from being undigested?

  • Lisa

    Babaganuj is my fav, so I am substituting burnt eggplant in the place of the chickpeas. Thank you for working the recipe out for me with the substitutions.
    The smokiness left behind after peeling the eggplant is heavenly.

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