Is hummus dip low FODMAP?
High FODMAP, usually limited
Hummus dip is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Hummus dip on a low FODMAP diet
- Leave hummus dip out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in hummus dip
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Lower-FODMAP swaps
Low FODMAPMore from legumes & plant protein
Common questions
Is hummus dip low FODMAP?
Hummus dip is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.
Which FODMAPs are in hummus dip?
Hummus dip contains GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have hummus dip during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of hummus dip?
Lower-FODMAP options include peanut butter and tahini.
How do I test hummus dip during reintroduction?
Hummus dip belongs with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Learn more
Category
Legumes & Plant Protein · Legume-based dish
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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