Is CENTRAL MARKET BLACK BEAN HUMMUS, 10 OZ Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 6 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

fresh garlic
garlic powder
onion powder
ground red pepper
roasted red pepper
roasted corn
tomato powder
+2 more

fresh garlic

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

garlic powder

onion powder

ground red pepper

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Every flagged ingredient, explained

Notes and swaps for all 9 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

BLACK BEANS, CHICKPEAS, WATER, SUNFLOWER OIL, SESAME TAHINI, JALAPEÑOS, LIME JUICE, ONION POWDER, OLIVE OIL, LEMON JUICE, TOMATO POWDER, CITRIC ACID, GARLIC POWDER, CUMIN, SALT, FRESH GARLIC, CHILI PEPPER, GUAR GUM. TOPPING: ROASTED CORN, WATER, JALAPEÑO, BLACK BEANS, CIDER VINEGAR, ROASTED RED PEPPER, SEA SALT, GUAR GUM, BLACK PEPPER, GROUND RED PEPPER.

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What is a Low FODMAP diet?

A Low FODMAP diet limits foods high in certain short-chain carbohydrates (FODMAPs) that can be poorly absorbed in the gut. These include specific sugars found in foods like onions, garlic, beans, apples, and wheat. It's commonly followed by people with irritable bowel syndrome (IBS) or other digestive sensitivities to reduce bloating, gas, and discomfort. The diet typically involves an elimination phase, followed by gradual reintroduction to identify personal triggers. When followed carefully, often with a dietitian's guidance, a Low FODMAP diet can help manage symptoms while maintaining a balanced and varied intake of nutrients.