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Updated June 2022 by Serena Bansal Registered Dietitian BSc Hons
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 (1).
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!
Ingredients
- 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)
Method
- 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.
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.
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