hummus
Condiments & Sauces
Is hummus high in glutamates?
Is hummus high or low in glutamates? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why glutamates food checker matters
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
- MSG goes by many names - look for 'glutamate' on labels
- Naturally high in soy sauce, fish sauce, and aged cheeses
- Tomatoes and mushrooms are naturally high in glutamates
- Yeast extract and hydrolyzed proteins contain glutamates
- Fresh, unprocessed foods are generally lower
Sensitivities
What hummus contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where hummus fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about hummus
Hummus is a double FODMAP hit: the chickpea base is high in galacto-oligosaccharides and the garlic adds fructans on top, which makes it a classic bloating trigger even though it looks like a plain, healthy dip. The tahini brings sesame into the mix as well, so hummus is worth flagging if you are managing a sesame allergy. A couple of tablespoons is usually tolerated, while loading a plate is where the gas tends to start.
Watch for
- High in galacto-oligosaccharides from the chickpeas, one of the main FODMAPs behind bean-related bloating and wind
- Garlic adds fructans, so hummus stacks two different FODMAPs in one dip and tips high FODMAP quickly
- Made with tahini, which is sesame paste, a top allergen to watch if sesame is one of your triggers
- Portion matters: a small scoop can be fine while a heaped plate reliably brings on gas in sensitive guts
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Glutamates Guide
Everything you need to know about glutamates sensitivity and smart food choices.
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Glutamates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in glutamates and may trigger symptoms:
View full list
If you're sensitive to Glutamates, consider these strategies:
- 1MSG goes by many names - look for 'glutamate' on labels
- 2Naturally high in soy sauce, fish sauce, and aged cheeses
- 3Tomatoes and mushrooms are naturally high in glutamates
- 4Yeast extract and hydrolyzed proteins contain glutamates
- 5Fresh, unprocessed foods are generally lower
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is hummus high in Glutamates?
Glutamates: moderate signal - portion size matters.
Can I still eat hummus if I'm sensitive to Glutamates?
Try smaller portions and space it out.
What else should I check?
Check AIP, Specific Carbohydrate, and Paleo next for a fuller picture.