You might be wondering, why low FODMAP hummus? Because for those with digestive sensitivities, traditional hummus can be irritating due to ingredients like dried chickpeas, garlic and large amounts of tahini. Our low FODMAP hummus recipe brings all the flavor with none of the discomfort. In this recipe, we use ingredients like canned chickpeas, (which are considered to be low FODMAP in small amounts due to how they’re processed), garlic oil (instead of garlic, which can be triggering for those on low FODMAP) and smaller amounts of tahini—for the same flavorful hummus minus the digestive displeasure. Now that’s a win!
SO WHAT EXACTLY ARE FODMAPS?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, otherwise known as a group of fermentable short-chain carbohydrates that can be difficult for some people to digest—causing pain and discomfort.
WHAT IS THE FODMAP DIET?
The FODMAP diet is used to narrow down trigger foods (foods that contain a mix of these carbohydrates) to reintroduce the foods that don’t cause discomfort back into one’s diet—and eliminate those that do. The FODMAP diet can feel restrictive and challenging—but it doesn’t have to be. There are so many great FODMAP-friendly recipes to try, like this delicious hummus!
THE RECIPE
Here’s everything you’ll need:
- A blender or food processor
- ½ cup of canned chickpeas
- 1 tablespoon of garlic oil
- 1 tablespoon of tahini
- 1 tablespoon of lemon juice
- ¼ teaspoon of ground cumin
- ⅛ teaspoon of salt
- ⅛ teaspoon of pepper
THE INSTRUCTIONS
- Drain and rinse the chickpeas well.
- Add all ingredients to your blender or food processor and blend until creamy. Add water as necessary to help with consistency.
- Plate your creation, top it with more garlic oil and enjoy!
- Serve with fresh veggies like carrots, cucumbers and red peppers (and be sure to share with a friend!).
Love this recipe? Be sure to share it with a friend!
