Is there really such a thing as having too much hummus? In the healthy eating world, there might not be a more universally acclaimed food than hummus. Many nutritionists almost exclusively promote the dip, describing it as a relatively low-calorie, natural option that has very few downsides.
"It is full of fiber, antioxidants, vitamins, and minerals—all the makings of a nutritious food," says nutritionist Heather Hanks.
"Hummus is a healthy, protein and fiber-filled dip," says Kelsey Lorencz, RD at Graciously Nourished. (Related: The 7 Healthiest Foods to Eat Right Now.)
Yet despite all of the health benefits, is it really possible to overdo it on this Middle Eastern favorite?
"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. So if you're halfway through that hummus container and your stomach starts turning, it might be time to stop.
But don't worry, hummus-lovers; there is a way around this limit. Because the issue with legumes is, ultimately, the punch of fiber they pack, you can train yourself to be able to consume more fiber.
"Some people are used to ample amounts of fiber and others are not," says Lorencz. "If you are just starting to eat hummus (or any fiber-rich food), start with a couple of tablespoons and make sure you are drinking plenty of water to help move the fiber through your system."
Lorencz recommends increasing your fiber intake slowly, up from that original two tablespoons per day. As long as stomach issues remain at bay, there is no other real restriction to consider. As nutritionist Malorie Thompson points out, an entire cup of hummus only nets out around 400 calories.
"Overall, hummus is a relatively safe food to 'overdo it' on," she says.
So if you find yourself eating too much hummus and have a stomach ache, you can always cut back and try one of these24 Ways to Get Rid of Bloating in Less Than 24 Hours.
FAQs
The surest signs of GI inflammation are bloating, intestinal gas, acid reflux, and abdominal pain. So if you're halfway through that hummus container and your stomach starts turning, it might be time to stop. But don't worry, hummus-lovers; there is a way around this limit.
Can too much hummus be bad for you? ›
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.
Is hummus a high risk food? ›
Raw or undercooked (runny) eggs are risky foods for salmonella. Avoid using eggs with cracked shells or foods containing raw eggs. Raw sesame seeds are also a salmonella risk so avoid eating sesame seeds and ready to eat products such as tahini, halva and hummus.
Is hummus bad for your gut? ›
Supports digestive health
Hummus is a great source of dietary fiber, which can improve digestive health. It provides nearly 2 g of dietary fiber per 2-tbsp (30-g) serving, which is about 6% of the DV for fiber ( 13 , 14 ). Thanks to its fiber content, hummus may help keep you regular.
Can hummus cause inflammation? ›
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.
Is hummus bad for your liver? ›
While the cheese plate and charcuterie board may seem tempting, salty cured meats and fatty cheeses can negatively affect the function of your liver. Healthier alternatives such as vegetables and hummus are light, fresh, and are way more beneficial to your health.
How does hummus affect the body? ›
More specifically, hummus provides close to 8 grams of protein per serving, making it prime for a midday power boost that can help you stave off hunger pangs and avoid overeating throughout the day. Pair it with broccoli for a powerful, protein-packed punch.
Is hummus healthy yes or no? ›
Hummus is a healthy, versatile snack. It is packed with nutrients and offers protection from various diseases. It's easy to make your own at home, and you can find all kinds of flavors at the grocery store, from black bean, roasted garlic, and coconut curry to red velvet and chocolate mint.
What to avoid in hummus? ›
Many store-bought hummus brands contains tahini, in addition to added oils. Canola oil (rapeseed oil) and soybean were found in some of the brands. These oils are ones to avoid because they're not only likely derived from GMOs, unless verified as GMO free, but canola oil is produced using solvents.
Does hummus affect bowel movements? ›
In fact, hummus contains soluble and insoluble fiber. Insoluble fiber bulks the stool, which means that hummus helps you poop. Soluble fiber helps you have a healthier microbiome — that's the community of microbes that live in your intestines.
Galactans are another type of carbohydrate that may be difficult to digest. Foods containing galactans include beans, chickpeas—the main ingredient in hummus and falafel—and lentils. Polyols are a common ingredient in artificial sweeteners. They can also be found in avocados, berries, and peaches.
Does hummus spike blood sugar? ›
Hummus is a popular creamy spread made from nutritious chickpeas. It contains high protein and minerals that prevent blood sugar spikes. A study found that one ounce of hummus lessened the blood sugar level in a group of people. Blood sugar was four times lower than people who consumed white bread.
What are the number one foods that cause inflammation? ›
In particular, experts recommend avoiding these inflammatory foods: Red meat, such as steak and hamburgers. Processed meat, such as bologna, bacon, sausage and lunchmeat. Commercial baked goods such as snack cakes, pies, cookies and brownies.
What are the worst foods for inflammation in the body? ›
The five types of foods that cause inflammation include:
- Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
- Refined grains, including white bread, white rice, pasta and breakfast cereals.
- Snack foods, including chips, cookies, crackers and pastries.
- Sodas and other sweetened drinks.
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.
Is it bad to eat hummus every day? ›
Yes, hummus is healthy enjoyed in moderation. Hummus is rich in nutrients, and research shows that people who regularly eat chickpeas tend to have higher intakes of fiber, polyunsaturated fatty acids, vitamins and minerals.
How much hummus is healthy a day? ›
To make a difference in health, consume hummus in moderation as part of a balanced diet. Two to four tablespoons per serving is typical. Hummus offers nutrients, including fiber, protein, and healthy fats, but excessive consumption may lead to caloric overload.
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.
How much hummus 5 a day? ›
"Chickpeas, the key ingredient in hummus and falafel, can count towards your 5-a-day," Huntriss says. "But similar to baked beans, they are considered a pulse. Therefore, if you had a portion of baked beans and chickpeas, this would still only count as one of your 5-a-day."
