Updated June 2022 by Serena Bansal BSc Hons RD
Wish there was such thing as low FODMAP hummus?
Chickpeas are high in oligosaccharides, however the process of canning them reduces this level enabling low FODMAPers to have them in small amounts. Monash currently advise a maximum of 1/4 of a can as a portion.
So what better way than to celebrate this news with some hummus? Well, just wait a second there. Regular hummus contains garlic and also tahini (a sesame seed paste) so regardless of where the chickpeas are from, shop bought hummus will not be suitable on the low FODMAP diet.
However, why not try out this adapted recipe instead? It is pretty flexible so if you don’t like paprika, why not use chilli or mixed herbs? Or go wild and try a combination of a few different herbs – experiment!
- 1 x 400g can of chickpeas
- 1 tbs of garlic oil
- 1 tbs extra virgin olive oil
- 1 tbs lemon juice
- 1 tbs of smoked paprika
- Pepper to season
- Water to thin (to own preference)
- Pour all ingredients other than pepper into a bowl and using a hand. blender, blend until a smooth paste appears.
- Add water to preferred consistency.
- Tip out into a serving bowl.
- Use pepper at the end to decorate.
- Monash University. 2012, The Monash University Low FODMAP Diet, version 2.0.1, mobile app, viewed 3 December 2016 at https://itunes.apple.com/gb/app/monash-university-low-fodmap/id586149216?mt=8