Is hummus low FODMAP?
Chickpeas: fine in a small serve
Chickpeas are high in GOS (galacto-oligosaccharides), one of the six FODMAP subtypes. Canned, rinsed chickpeas in a small serve are generally rated low FODMAP by Monash University — the canning and rinsing process reduces GOS content compared to dried chickpeas cooked from scratch. Larger serves, and dried chickpeas prepared without the same processing, carry more GOS and move into moderate-to-high territory.
Garlic and onion: the real hummus problem
Traditional hummus recipes include garlic, and many commercial versions add onion or garlic powder too. Garlic and onion are two of the most fructan-dense foods in an everyday diet — small amounts are enough to register as high FODMAP. This is the detail that usually gets missed: people cut back on hummus assuming the chickpeas are the issue, when the actual trigger ingredient is the garlic.
What to check on the label
- Garlic or onion listed as an ingredient (including garlic/onion powder) — the biggest factor
- Whether it's garlic-infused oil rather than whole garlic — infused oil carries much less fructan, since fructans aren't very oil-soluble
- Serving size — a small serve (roughly 2 tablespoons) of a garlic-free version is the safest bet during an elimination phase
Chickpea & hummus products in our database
Real products from the DietTribe database listing chickpea as an ingredient — shown for browsing, not as a FODMAP rating (always check the specific recipe for garlic and onion).
| Product | Manufacturer |
|---|---|
| Roasted Carrot & Honey Hummus | Just Hummus |
| Original Hummus | Woolworths |
| Hommus Roasted Pine Nut | Obela |
| Rrd Pepper, Feta & Caramalised Onion hummus | Woolworths |
| Hummus Beetroot With Roasted Garlic | Just Hummus |
| Babganoush hummus | The good taste |
| SUNDRIED TOMATO HUMMUS | pams |
| Original Hummus with Garlic & Smoked Paprika | Seasons Gourmet |
| Traditional hummus with roasted garlic | — |
| Hummus Roasted Garlic | GREATER! |
| Hommus | Obela |
| Original Mix | Bhuja |
| Vegan Chocolate | Tip Top |
| VEG PANANG | Hart & Soul |
| Mediterranean vegetables hommus | Obela |
Products in the DietTribe database listing chickpea as an ingredient, including hummus and dips. Check each one's full ingredient list for garlic and onion.
For more on foods that are FODMAP-safe in small amounts, see our low FODMAP food list guide.
Frequently asked questions
Is hummus low FODMAP?
It depends on the recipe and the serve. Canned chickpeas, rinsed, in a small serve (roughly a quarter cup) are low FODMAP, so plain hummus made only from chickpeas, tahini, lemon, and oil can be low FODMAP in a small serve — but most commercial hummus also contains garlic and/or onion, which are high in fructans and typically push the whole product into high FODMAP territory regardless of the chickpea content.
So is it the chickpeas or the garlic that's the problem?
Usually the garlic and onion, not the chickpeas — this is the opposite of what most people assume. A small serve of chickpeas alone is fine; garlic and onion are among the most concentrated fructan sources in any diet.
Are all packaged hummus brands the same?
No — recipes vary significantly. Some brands use garlic-infused oil (lower fructan content than whole garlic) rather than fresh garlic or garlic powder, which can make a real difference. Always check the ingredient list on the specific product.
Is chickpea flour (besan) the same as whole chickpeas for FODMAP purposes?
No — chickpea flour concentrates the GOS content compared to whole or canned chickpeas, so it has a lower low-FODMAP threshold serving size. Treat it as a separate ingredient rather than assuming it behaves like canned chickpeas.