How much hummus can I eat on the low FODMAP diet?

Servings up to 2 tbsp (30 g) test low FODMAP. Beyond that, FODMAP levels rise and symptoms become more likely.

Which FODMAP groups does hummus contain?

Hummus is significant in: GOS, Fructans.

Is Hummus Low FODMAP?

Moderate — watch the serving

Hummus is moderate FODMAP — it can fit a low-FODMAP diet, but only up to 2 tbsp (30 g). Larger servings are likely to trigger symptoms.

Serving thresholds

Serving	FODMAP level	Data quality
2 tbsp (30 g)	Low	Class rule
¼ cup (60 g)	High	Class rule

Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.

Which FODMAPs are in hummus?

GOS Fructans

During reintroduction, test the groups above one at a time — tolerating hummus depends on your personal threshold for GOS, Fructans, not on the food itself.

Good to know

Hummus combines GOS-rich chickpeas with garlic and tahini — high at typical dip serves.

Where these numbers come from

Derivation note: Small dip serves stay under cutoffs; chickpea-based.
Derivation note: Standard recipe: chickpeas + garlic + tahini + lemon. GOS and fructan loads above cutoffs at standard dip serves.
Peer-reviewed paper: Varney J et al. (2017) FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 32(S1):53–61.

Phase derives serving thresholds from published research and food-composition data so every number is auditable.

Low-FODMAP swaps for hummus

Craving hummus during elimination? These low-FODMAP picks from the same food group let you keep the dish without the trigger.

Apple cider vinegarLow Avocado oilLow Balsamic vinegarLow Bay leaf (dried)Low Black pepper (ground)Low

This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Always work with your doctor or a registered dietitian on dietary changes for IBS.