You may be wondering, is eating hummus ok for IBS? This is a question I get surprisingly often as a gut health dietitian. Store-bought hummus (and many recipes) can contain garlic which is a high FODMAP ingredient. This homemade low FODMAP hummus recipe is made without garlic and onion. It also uses canned chickpeas which are lower in FODMAPs than dried chickpeas. It’s ready within 20 minutes, using just a few basic ingredients.
Yes, that’s right, there is such thing as a delicious low FODMAP hummus alternative without any garlic or onions! Let’s face it, it’s difficult to find any kind of low FODMAP dip in stores. Sometimes we need to take matters into our own hands. We also have a low FODMAP tzatziki sauce that pairs perfectly with this!
Can garlic cause bowel problems?
Garlic and onion are two foods that are high FODMAP, specifically due to their high contents of fructo-oligosaccharides, and can make digestion for IBS’ers unpleasant. Unfortunately, they are also two flavour ingredients that are common in so many dishes!
But – let all your troubles fade away because this hummus is specifically made Low FODMAP and is still full of flavour! And we have more easy low FODMAP diet recipes as well. Try this low FODMAP BBQ chilli recipe or this super flavourful low FODMAP pad thai recipe!
Is eating hummus good for you?
Hummus is a great snack to help you get through the dreaded afternoon crash. Its primary ingredient is chickpeas, which is full of protein and fibre to keep you full!
An important note about chickpeas is that it is important to use canned, instead of dried for the low FODMAP diet. Since FODMAPS are water-soluble, during processing some of the FODMAPS will leach out into the water brine and decrease the overall content in the canned chickpeas. Therefore, ¼ of a cup of canned and rinsed chickpeas is a low FODMAP snack!
This hummus is spiced with roasted red peppers, lemon, cumin and dried coriander. I don’t even miss the garlic or onion in this recipe!
Pair this hummus with your favourite low-FODMAP veggies, or crackers, and you are good to go!
Is hummus low FODMAP?
Store bought hummus usually contains garlic which is a high FODMAP ingredient. Therefore, store bought hummus is usually not FODMAP friendly. On the other hand, this easy homemade low FODMAP hummus recipe is FODMAP friendly and full of flavour. It contains canned chickpeas – which are lower FODMAP than using dried chickpeas. It also contains some red bell pepper to help keep the overall FODMAP load within a safe limit.
Are bell peppers low FODMAP?
The FODMAP content of peppers varies based on the color of the bell pepper. Green bell peppers are lowest in FODMAPs, with 1/2 a cup being low FODMAP. Red bell peppers do contain a slightly higher FODMAP content, as 1/4 of a pepper is considered moderate FODMAP (but tolerated by most).
In each serving of this delicious low FODMAP hummus alternative, there is about 1/4 of a red pepper. According to Monash University, consuming one moderate FODMAP food per sitting is well tolerated by most, so this “yellow” portion of red pepper is fine. However, if you find you are very sensitive, you can reduce the amount of red pepper in this recipe or try swapping for green peppers instead!
Is tahini low FODMAP?
First of all – what is tahini? It’s a paste made from sesame seeds that have been toasted and hulled. Tahini is commonly used as a condiment in Mediterranean and Middle Eastern cuisine, and is a common staple when making hummus.
Tahini is low FODMAP at a portion of 2 tablespoons, which is no more than most people would consume in a sitting. In fact, this whole recipe (8 servings) only contains 2 tablespoons total.
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Easy Homemade Low FODMAP hummus
- 2 red peppers
- 1 can chickpeas
- 2 Tbsp tahini
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1-2 tbsp water add more if hummus is too thick
- ½ tsp cumin
- ½ tsp salt
- ½ tsp dried coriander
- Preheat oven to 400°F
- Line a baking sheet with tin foil and spray or drizzle with cooking oil.
- Chop red pepper and spread out evenly on tin foil.
- Roast in oven for 20 minutes, stirring throughout.
- Place the remaining ingredients in a high power food processor or blender and blend until smooth. If mixture is too thick for blending, feel free to add small amounts of water until desired consistency is formed.
- Enjoy with your favourite Low-FODMAP veggies like broccoli or carrots!
- Don’t have time to roast peppers? Buy jarred roasted red peppers – 1 medium jar is ~2 peppers!
- Don’t want the red pepper flavour? Sub the olive oil for garlic-infused olive oil and add 2 Tbsp fresh or dried dill for lemony-dill hummus!
**Last reviewed February 2022 for Monash FODMAP portions
Original Recipe by Nancy Gammack
University of Alberta Dietetics Specialization Student