Low FODMAP Roasted Red Pepper Hummus Recipe

low FODMAP red pepper hummus whathtefod

Without a doubt hummus is one of my favorite snacks. Unfortunately it’s a nightmare for people on the low FODMAP diet as it contains all sorts of nasty FODMAPs. The key is getting the right levels of  ingredients in both your chickpeas and tahini, to keep them FODMAP free.

So ¼ of a cup of chickpeas is tolerated on the low FODMAP diet for example, but ½ a cup isn’t allowed as it contains a high level of oligos. Therefore, padding out the hummus with other ingredients is the key to getting this right. Store-bought hummus also contains garlic, so replacing that with garlic oil instead, should keep your IBS symptoms at bay.

Here’s a simple recipe I use to make an awesome low FODMAP hummus.

Low FODMAP Red Pepper Hummus:


  • 2 red peppers
  • Fresh or dried chilli – to taste
  • 2 tablespoons of olive oil
  • Coriander, fresh or dried
  • 1 tsp ground cumin
  • 1 tablespoon of tahini (don’t add any more than this as it will contain FODMAPs!)
  • ¼ cup of chickpeas drained and rinsed
  • 1 tablespoon of garlic infused oil
  •  ½ lemon squeezed for the juice
  • freshly ground black pepper, to taste
  • rock salt to taste


Roast the red peppers for 10-15 mins till the skin is black.

Remove the skin and leave to cool.

Blend together the red peppers with all the ingredients above to a smooth consistency.

Serve the hummus with carrot sticks or gluten-free pitta bread. My favourite brand is B free pitta bread which you can buy from Ocado or Tesco.

Are there any snacks you’re struggling to make a low FODMAP alternative to now you’re on the diet?

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1 Comment

  • Reply
    Louise Barcock
    December 18, 2016 at 8:40 pm

    This was like a breath of fresh air on my diet! I made a batch and it kept in the fridge for quite a few days but didn’t last long! I found the peppers tricky to peel but have researched a few tips for next time. I will always keep a batch of this in the fridge. Do you know if it can be frozen?

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