Is hummus low FODMAP? How to enjoy chickpeas with IBS

Beans and lentils are one of the foods people with IBS blame most. In a Swedish study of 197 people with IBS, 36% said beans or lentils gave them symptoms.

So is hummus low FODMAP? Homemade hummus can be, in a small serve. Most store-bought hummus is a different story, because it often contains garlic. Here is how much to eat, what to check on the label and how to make a gentle hummus at home.

Is hummus low FODMAP?

Hummus can be low FODMAP if you make it with rinsed canned chickpeas and no garlic, and keep the portion small. Monash University has a low FODMAP hummus recipe that does exactly this.

The FODMAPs in hummus come from two places. Chickpeas carry GOS and fructans, and garlic carries a lot of fructans. Lemon juice, olive oil, cumin and salt are not a problem.

Monash lists 1/4 cup (42 g, about 1.5 oz) of drained canned chickpeas as a low FODMAP serve. That is the amount to keep in mind when you work out your portion of hummus.

I could not confirm a tested serve for ready-made hummus from Monash itself. Please check the Monash app, because serve sizes change after new lab tests.

Why are chickpeas high in FODMAPs?

Chickpeas are a legume, and Monash explains that legumes are naturally high in oligos, mainly GOS and fructans. Your small intestine cannot break these down.

They travel to your colon, where bacteria ferment them and make gas. In a sensitive IBS gut, that gas can mean bloating, pain and urgent trips to the toilet.

Are canned chickpeas better for IBS?

Yes. Canned chickpeas are lower in FODMAPs than dried chickpeas you cook at home. Some of the oligos leak out into the water in the can, so you drain them away.

A 2018 Monash lab study tested 35 plant foods and several ways of preparing them. Canning and pickling cut FODMAP levels the most.

Try this. Tip the chickpeas into a sieve and rinse them under cold water for about 30 seconds before you blend them. The Monash recipe tells you to rinse off any canning liquid too.

Is store-bought hummus safe for IBS?

Often it is not, because most brands add garlic, garlic powder or onion powder. Garlic is very high in fructans, even in small amounts.

Read the label before you buy. If you see garlic or onion in any form, save that tub for later, when you test your triggers. A product with the Monash low FODMAP certification logo is the simplest safe choice.

Flavoured hummus needs a second look too. Some versions add more legumes, dried fruit or onion. My guide on whether garlic is low FODMAP explains why even a small amount can matter.

How do you make low FODMAP hummus at home?

The Monash recipe uses rinsed canned chickpeas, lemon juice, hulled tahini, garlic-infused olive oil and a little water. Garlic-infused oil gives you the garlic taste without the fructans in the garlic itself.

1. Rinse a 400 g (14 oz) can of chickpeas well.
2. Blend with lemon juice, tahini, garlic-infused oil, water, salt and pepper until smooth.
3. Add flavour with cumin or paprika, which Monash lists as low FODMAP spices.
4. Portion it out. The recipe serves 6 to 8 people, so one batch is meant for a whole family.

Serve it with carrot, cucumber and red pepper sticks, or with low FODMAP crackers. Spread it thinly on sourdough or rice cakes.

If you want more legumes in your week, my guide on whether lentils are low FODMAP uses the same rinse and portion tricks.

Can an enzyme help you eat more hummus?

It may help some people. An enzyme called alpha-galactosidase breaks down GOS before it reaches your colon. It is sold over the counter in many countries.

In a 2018 Monash trial, 31 people with IBS ate high GOS foods for 3 days. Of the 21 who were sensitive to GOS, a full dose of the enzyme clearly reduced their overall symptoms.

The trial was small, and the enzyme does nothing for the fructans in garlic. Please check with your doctor or pharmacist before you start any supplement.

Is hummus good for your gut?

Yes, for most people it is. I strongly believe gut health plays a major role in nearly every health condition, and chickpeas are an easy way to feed your gut bacteria.

The same GOS that cause gas also feed helpful bacteria. This matters because a strict low FODMAP diet lowers them. A 2022 review of 9 trials with 403 people with IBS found lower bifidobacteria again and again.

That is why the strict phase should be short and chickpeas should come back when your gut allows. My fibermaxxing guide explains how to raise fibre without a flare.

A 2026 trial from Imperial College London adds something new. Ten adults ate chickpea meals where the plant cells were kept whole or broken apart. Whole cells raised GLP-1 and PYY, two hormones that help you feel full.

Blending breaks some of these cells, but this trial did not test hummus itself. Eating some whole chickpeas next to your hummus may give you the best of both.

People who eat chickpeas also tend to eat better overall. In UK national data, chickpea eating doubled to 12.3% of people by 2016 to 2019, and hummus was the top chickpea food. Chickpea eaters had more fibre, fruit and vegetables.

US data show the same pattern, with better diet scores in chickpea eaters. These are observational studies, so they show a link, not proof that hummus caused it.

A 2021 review of 20 trials found that eating about 150 g of cooked pulses a day often improved blood fats and blood pressure. That is about 5.3 oz, more than most IBS guts can take at first, so build up slowly.

How much hummus can you eat with IBS?

Start small. If your hummus is homemade with rinsed canned chickpeas, a spoonful or two is a gentle place to begin.

• Keep the chickpeas in your portion to about 1/4 cup (42 g) or less during the strict phase.
• Eat it at one meal, not at every meal, so FODMAPs do not stack up.
• Keep the rest of the plate low FODMAP, with no onion, garlic or other legumes.
• Test bigger portions over 3 days when you are ready, and note how your gut feels.

My IBS diet guide walks you through these three phases. Please see a doctor about blood in your stool or weight loss without trying, such as 3 kg (about 7 lb). Do this before you change your diet.

Frequently asked questions

Is tahini low FODMAP?

The Monash low FODMAP hummus recipe uses hulled tahini, so tahini fits into a gentle hummus. Check the Monash app for the tested serve of tahini on its own.

Is hummus good for IBS constipation?

Chickpeas add fibre, which can help stools move. Start with a small portion of homemade hummus, drink water with it and build up slowly. My IBS constipation guide covers kiwi and psyllium too.

Can I eat hummus if I have IBS with diarrhoea?

Many people can, in a small portion of garlic-free hummus. If legumes are a clear trigger for you, wait for your test phase. My IBS diarrhoea diet guide lists gentler foods to start with.

Why does hummus give me gas?

Chickpeas carry GOS, and most shop hummus adds garlic. Gut bacteria ferment both and make gas. Rinsed canned chickpeas, garlic-infused oil and a small serve usually make a big difference.

What I want you to remember

Hummus can be low FODMAP if it is homemade with rinsed canned chickpeas and garlic-infused oil. Most shop hummus has garlic, so read the label. Keep the chickpeas in your portion near 1/4 cup and bring more back when your gut is ready.

Test your food knowledge in the Trigger or Safe game, and see how ginger fits in with my guide to ginger for IBS. Join my free 30-Day Calm Gut Challenge to keep going.