Is hummus low FODMAP?
High FODMAP, usually limited
Hummus is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Good to know
Traditional hummus is high FODMAP for two reasons: chickpeas bring GOS, and most recipes add garlic, which brings fructans.
A homemade version with canned, rinsed chickpeas, tahini, lemon and garlic-infused oil is gentler, though still best kept small. For dips during elimination, try a yogurt dip made with lactose-free yogurt, or a red pepper and walnut dip without garlic.
Hummus on a low FODMAP diet
- Leave hummus 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
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 low FODMAP?
Hummus is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.
Which FODMAPs are in hummus?
Hummus 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 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?
Lower-FODMAP options include peanut butter and tahini.
How do I test hummus during reintroduction?
Hummus 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.
Hummus in our guides
- Low FODMAP Sauces and Condiments: What Works and What to Skip
- Low FODMAP Lunch and Dinner Ideas for Busy Weeks
- Foods That Cause Bloating (and What to Eat Instead)
- SIBO Diet: Food List, What to Eat and What to Avoid
- High FODMAP Foods and IBS: What the Research Actually Shows
- How to start the low FODMAP diet
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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