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Moderate FODMAP
Hummus
Limit your serving size. Portion control matters here.
Hummus is a creamy dip traditionally made from blended chickpeas, tahini, lemon juice, and oil. Commercial versions frequently contain added garlic or onion powders that drastically increase fermentable load. Careful portion management allows enjoyment of chickpea-based spreads without digestive disruption. Homemade recipes using infused oils maintain flavor safely.
fork_spoon Serving Size
2 tablespoons / 30g
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sticky_note_2 Clinical Notes
Replacing traditional garlic cloves with garlic-infused olive oil delivers familiar flavor without introducing problematic sugars. Blending small portions into low-FODMAP yogurt or tahini dilutes fermentable carbohydrates across a larger serving base. Always verify ingredient labels for hidden inulin or high-fructose additives that compound digestive stress. Serving with rice crackers instead of wheat pita keeps the overall meal gentle and balanced.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.