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Moderate FODMAP
Roasted Red Pepper Hummus
Limit your serving size. Portion control matters here.
Roasted red pepper hummus blends peppers, chickpeas, tahini, and sometimes garlic into a creamy spread. Chickpeas contribute galacto-oligosaccharides that cause bloating when consumed in concentrated portions. Traditional recipes rely on fresh garlic, which introduces significant fructan load during blending. Commercial versions frequently add preservatives, onion powder, or wheat-based stabilizers. Strict portion monitoring and using rinsed canned chickpeas ensures safer consumption.
fork_spoon Serving Size
2 tablespoons / 30g
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sticky_note_2 Clinical Notes
Substitute canned chickpeas with roasted red peppers blended with tahini alternatives to reduce galacto-oligosaccharide content. Use garlic-infused oil with the solids removed to replicate traditional flavor without introducing water-soluble triggers. Serve small portions with rice crackers to maintain balanced snacking without overwhelming digestive capacity.
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.