Blog
Recent Post

Low FODMAP Hummus

November 1,2018

JoannaBaker APD & RN
Yes, you can have Hummus on a low FODMAP diet! But you do need to make it yourself, so it’s a good thing it’s so easy to do.

The FODMAPs in chickpeas are water soluble. This means when chickpeas are canned the FODMAPs will leach into the water over time. Therefore, if you drain and rinse them well, you wash a large amount of the FODMAPs away. Monash University Gastroenterology department has tested canned chickpeas and deemed them low FODMAP in up to ¼ cup serve, and moderate FODMAP at ½ cup serve.

Low FODMAP Hummus

Serves: 8 (for a low FODMAP serving size).
Time to make: 5 minutes
Cooking time: n/a

Ingredients:

  • 1 x 440g can of chickpeas drained and well rinsed
  • 3 Tbl Cobram Estate garlic infused extra virgin olive oil
  • 1 tablespoon pure maple
  • ½ teaspoon citric acid
  • Salt to taste
  • Toasted sesame seeds, basil and Cobram Estate Lemon infused olive oil to garnish

Method:

  1. Place drained chick peas, garlic infused olive oil, maple syrup, citric acid and salt in a blender or food processor, and whizz until you form a smooth paste.
  2. Garish with toasted sesame seeds, pumpkin seeds and drizzle with lemon infused olive oil
  3. Enjoy with low FODMAP veggies, crackers or sourdough bread.

Note: The recipe can also be made suitable for the RPAH or Failsafe Elimination diet. Replace the extra virgin olive oil with 3 tablespoons of Canola oil and ½-1 clove of minced garlic depending on preference.