Fox News correspondent Cortney Moore caused a stir when she cautioned against consuming too much hummus, citing an Eat This Not That article that interviewed several nutritionists and dietitians. Moore claimed that overdoing it with this dip could lead to gastrointestinal issues, arguing that because hummus is made from chickpeas—a legume that takes a while to break down—eating hummus could cause gastrointestinal inflammation for some individuals. More commonly known as IBS, or irritable bowel syndrome, an inflamed gastrointestinal tract can manifest as severe bloating, gas, stomach pain, diarrhea, and/or constipation.
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“Beware” the chickpea
While IBS is a serious issue that an estimated 10 to 15 percent of Americans suffer from, there is no concrete reason to avoid hummus at your next get-together or when the snack cravings hit. Moore’s statement is the definition of a slippery slope logical fallacy. The same logic would dictate that chickpeas themselves are far more harmful than hummus which is diluted with lemon juice, oil, and tahini.
Fiber: the double-edged sword
Moore also notes that too much fiber can cause stomach distress. It’s a bit of a catch-22. The Institute of Medicine recommends adults consume at least 14 grams of fiber per 1,000 calories of food. For the 2,000-calorie standard, that’s 28 grams of fiber per day.
According to Harvard Health, most Americans only get 10 to 15 grams of fiber a day. This is largely due to the fact that the Standard American Diet (SAD) is rich in animal products, which contain little to no fiber. Those who do not consume enough fiber (the vast majority of Americans) often have trouble digesting it. However, gastroenterologist Dr. Angie Sadeghi states that people can work their way up to comfortably handle more fiber. The answer is not to refrain from hummus completely—just don’t eat the whole tub in one sitting and consider the fiber content of the other foods you enjoy with hummus (celery and carrot sticks are high in fiber).
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Hummus nutrition
Despite the Fox News warning, one serving of hummus is well within the fiber tolerance of even the most carnivorous Americans. A standard two-tablespoon serving only contains one to two grams of fiber. While it’s a decent amount to get you toward that daily fiber goal, it won’t wreck your digestive system. It’s all about moderation. Individual food sensitivities aside, chickpeas and hummus are perfectly safe to consume as long as they don’t make up your entire meal.
The overall nutrition of hummus varies based on the brand you buy (the oil and tahini content greatly determines the caloric, fat, and protein content), but you can expect a caloric range of 50 to 70 calories, 2 grams of protein, and 4 to 5 grams of mostly unsaturated fats. It’s not a superfood, but a two-tablespoon serving or even a quarter cup won’t wreck your diet or your insides.
Hummus craze
Given the ever-growing popularity of hummus, it’s unlikely consumers will curtail their consumption. The 2020 global hummus market was valued at $812 million and is expected to reach $1 billion by the end of 2026 according to Market Watch. In the US, an estimated one-third of the population consumes the chickpea spread regularly.
Toward the later half of the 2010s, hummus has ventured beyond the crudité platter. East Coast chain the Hummus and Pita Co. created hummus-based vegan milkshakes, and dessert hummus is now firmly a thing. Whether you sip, dip, spoon, or spread your chickpeas, it’s clear hummus is here to stay.
Roots Hummus
For vegan hummus recipes, read:
Tanya Flink is a Digital Editor at VegNews as well as a writer and runner living in Orange County, CA.
FAQs
Too much hummus can cause stomach problems, such as diarrhea and bloating, in some people. Hummus is a nutrient-dense food that, when consumed in moderation and as part of a healthy eating pattern, can help manage weight.
What happens if you eat too much hummus? ›
"Hummus is made from chickpeas," Hanks explains, "which are a legume. These can be hard to digest for many people, and induce GI inflammation." The surest signs of GI inflammation are bloating, intestinal gas, acid reflux, and abdominal pain.
Why can't you eat hummus after 2 days? ›
But both varieties should last up to 7 days in the refrigerator (for prepared hummus this applies once the container is opened). Like any food, hummus is perishable and is prone to spoilage. When the product no longer smells or tastes the same as it did when originally purchased or prepared, it is time to throw it out.
Is it OK to eat an entire container of hummus? ›
Though hummus is packed with healthful ingredients, you still shouldn't eat a whole tub in a sitting.
Does hummus cause smelly gas? ›
To help prevent smelly farts in the future, consider making some changes to your diet. The following foods increase the amount of gas and smelliness of farts: Beans, lentils, and bean-based products (like hummus, tofu, and tempeh) Certain vegetables (like brussel sprouts, broccoli, cabbage, and cauliflower)
What are the symptoms of food poisoning from hummus? ›
Check if you have food poisoning
- feeling sick (nausea)
- diarrhoea.
- being sick (vomiting)
- stomach cramps.
- a high temperature of 38C or above.
- feeling generally unwell – such as feeling tired or having aches and chills.
Hummus contains chickpeas, olive oil, and sesame seeds (tahini), which are proven to have anti-inflammatory properties.
How to tell when hummus is bad? ›
“Telltale signs can include an off odor, discolorations, dark spots, or mold." Always check your hummus before eating it to make sure it's still fresh—and when in doubt, it's best to toss it out.
Can you eat 10 day old hummus? ›
How long can you expect it to last? As a general rule, it will last about a week in your fridge once you open it. So although you can keep hummus refrigerated for a couple months unopened, you only have seven days from opening to finish it off.
Should hummus be refrigerated? ›
Yes, keep your hummus stored in a refrigerator. For most foods, they should not be left out for more than 2 hours. If purchased from the grocery store, hummus is typically processed with additives to help maintain its freshness.
Problematic Preservatives Inside Hummus
In the store-bought brands, there were three main preservatives I found: sodium benzoate, phosphoric acid, & potassium sorbate. There are some problems with each of them. Fortunately, there are plenty of brands to choose from that do not use these preservatives.
Is hummus bad for cholesterol? ›
What makes hummus a heart healthy choice? Hummus contains many heart healthy ingredients including fiber, unsaturated fat, protein, vitamins and minerals. Fiber has been shown to help control blood sugars, decrease LDL or “bad” cholesterol, help keep you satisfied after meals and keep you regular.
Why do I feel sick after eating hummus? ›
If you experience symptoms of a food allergy after eating hummus, your first reaction may be to blame the most common ingredient: chickpeas. Before you blame chickpeas for the cause of your allergies, you may also want to consider other allergenic ingredients used in hummus, such as: garlic. beans.
Who should not eat chickpeas? ›
Some people are allergic to legumes, including chickpeas. Eating chickpeas if you have an intolerance may cause nausea, vomiting, abdominal pain, and itching of the skin. It is best to seek a doctor's advice before eating chickpeas because allergic reactions can be intense and sometimes even life-threatening.
How to remove fart smell from room? ›
Open our windows and doors regularly to let in fresh air and circulate it throughout the room. If our room doesn't have good natural ventilation, consider using a fan or air purifier to help circulate the air.
How much hummus can you eat in a day? ›
A healthy portion size of hummus is around 2-4 tablespoons a day, but this must be considered alongside the rest of your diet. There are around 27 calories in a tablespoon of pre-prepared hummus, however, this may alter if you make your own at home.
Is hummus too fattening? ›
Weight Loss and Our Favorite Dip. Many people worry, and ask “is hummus fattening” as they begin their diet. This is unfortunate, because humus can be a great snack to actually aid weight loss. That's because monounsaturated fats help you lose weight – specifically belly fat.
What does hummus do to your body? ›
Health benefits
Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron. This may be due, in part, to the presence of these ingredients in hummus.
Is hummus heavy on the stomach? ›
Hummus contains several ingredients that can contribute to digestive symptoms. Chickpeas, for example, are a good source of fiber, but they can be difficult to digest for some people. Additionally, tahini and olive oil can be high in fat, which can slow down digestion and contribute to feelings of fullness or bloating.
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Roots Hummus
