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Hummus
Cicer arietinum spread
High FODMAP
Legume-based
Portion Sensitive
Traditional chickpea-based hummus

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving size of hummus

Safe Serving Size: For FODMAP-sensitive individuals, a very small portion may be tolerated

Active Compounds: GOS (Galacto-oligosaccharides) and fructans from chickpeas and garlic

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in GOS and fructans which can cause significant digestive issues

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Typically within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals, some may handle small portions

Safe Alternatives

greek yogurt

Greek yogurt

almond butter

Almond butter

peanut butter

Peanut butter

Substitution ratio: 1:1 replacement ratio for spreads and dips

Processing Effects

Canned chickpeas may be slightly lower in FODMAPs than dried

Rinsing canned chickpeas thoroughly can help reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • chickpeas
  • tahini

Safe complementary foods: Combine with cucumber, carrot sticks, or rice crackers for a balanced snack

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g) of hummus
  2. Wait 24-48 hours to assess tolerance
  3. If no symptoms, gradually increase to 2 tablespoons
  4. Monitor symptoms and adjust portion size accordingly

Signs of success: No digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • Mediterranean platters
  • sandwich spreads
  • vegetable dips
  • wraps

Alternative names: chickpea spread, hummus bi tahina, hommos, houmous

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Portion size consumed
  • Individual FODMAP tolerance
  • Preparation method
  • Concurrent foods consumed

Tip: Keep a food diary to track your personal tolerance levels and symptoms