What is Hummus?
Hummus is a popular Middle Eastern dip or spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic. It’s commonly eaten with pita bread or fresh vegetables. Hummus has a smooth, creamy texture and tangy, nutty flavor. It’s high in protein, fiber and healthy fats.
Hummus is a staple in Middle Eastern cuisine and has become popular worldwide as a healthy, protein-packed snack or appetizer. Though hummus has ancient origins, today it’s popular across many cultures. It can be found in most grocery stores, plus a wide variety of flavor varieties are available from various brands.
Is Hummus Typically Gluten Free?
Hummus is typically gluten free, meaning it does not contain any gluten-containing ingredients.
Gluten is a protein found in grains like wheat, barley and rye. Someone following a gluten free diet avoids foods containing these grains.
The main ingredients in basic hummus are:
– Chickpeas (also called garbanzo beans) – naturally gluten free
– Tahini (ground sesame seeds) – naturally gluten free
– Olive oil – naturally gluten free
– Lemon juice – naturally gluten free
– Garlic – naturally gluten free
– Salt – naturally gluten free
None of these ingredients contain gluten. So plain hummus made from just these ingredients would be gluten free.
Some varieties of hummus may also contain extras like onion, tomato or spices to add different flavors. These ingredients would also be gluten free.
Are All Store-Bought Hummus Brands Gluten Free?
Most major brands of store-bought hummus are labeled gluten free, meaning they do not contain barley, rye, wheat or cross-contaminated ingredients.
However, it’s important to always check the label and ingredients list, even on brands that are typically gluten free. Manufacturing processes can change and not all flavors or varieties will necessarily be gluten free.
Here are some of the major hummus brands that label their plain hummus varieties gluten free:
| Brand | Labeled Gluten Free? |
|---|---|
| Sabra | Yes |
| Tribe | Yes |
| Cedars | Yes |
| Hope | Yes |
| Athenos | Yes |
| Boar’s Head | Yes |
| Trader Joe’s | Yes |
However, flavored hummus varieties from these brands may contain gluten-containing ingredients like wheat. Always check labels.
Some people also opt to make homemade hummus. This ensures total control over the ingredients. Basic hummus with chickpeas, tahini, olive oil, lemon and garlic is naturally gluten free.
What About Cross-Contamination Risks?
Even if the ingredients in a product are gluten free, cross-contamination during manufacturing is still a risk to be aware of for those with celiac disease or gluten sensitivity.
Cross-contamination means gluten-containing grains come into contact with the gluten free product, adding trace amounts of gluten. This typically occurs on shared equipment at the manufacturing facility.
Most major hummus brands note on their labels when the product is processed in a facility that also processes wheat. Here are some examples:
| Brand | Notes About Facilities |
|---|---|
| Sabra | “Processed in a facility that processes wheat.” |
| Athenos | “Good Manufacturing Practices are used to segregate ingredients in a facility that also processes wheat.” |
| Tribe | “Produced in a facility that processes wheat.” |
For those with celiac disease or extreme gluten sensitivity, these advisory statements indicate there is some risk of cross-contamination with the gluten free hummus varieties. The levels are typically very low, but should still be considered.
Searching for hummus specifically labeled ‘gluten free’ and processed in a dedicated facility is the best option for avoiding any cross-contamination. Or making your own hummus at home.
What About Other Allergens in Hummus?
In addition to gluten, hummus may contain other major allergens like nuts or sesame that could pose risks to certain individuals.
Here are some things to keep in mind:
– Many hummus brands add pine nuts, almonds or other nuts to flavored varieties. Those with tree nut allergies need to avoid these.
– Tahini paste, a core hummus ingredient, is made from sesame seeds. So hummus contains sesame and those with an allergy need to avoid it.
– Chickpeas (garbanzo beans) are a legume. So hummus should be avoided by those with a soy allergy or peanut allergy due to cross-reactivity risks.
Carefully reading ingredient lists and allergen statements is key for anyone with food allergies looking to consume store-bought hummus. Making hummus at home helps avoid cross-contact with all major allergens.
Tips for Safely Enjoying Hummus
Here are some tips for safely enjoying hummus if following a gluten free diet or avoiding other food allergens:
– Check the labels and ingredients lists for any hummus you purchase. Look for a ‘gluten free’ statement and an ingredients list with no gluten sources.
– Look for hummus made in a dedicated gluten free facility if you are highly sensitive or have celiac disease.
– Avoid flavored hummus varieties that may list wheat, barley or rye-based ingredients. Stick to plain.
– If you have nut allergies, read labels closely to avoid hummus with pine nuts, almonds or other nuts added.
– If you have a chickpea, sesame or peanut allergy avoid hummus due to the ingredients.
– Make your own homemade hummus using gluten free ingredients and equipment for full control.
– Purchase hummus from brands that use strong allergen controls in facilities and have thorough labeling.
– When in doubt, contact the hummus manufacturer to ask about their gluten free or allergen policies.
Should People on Gluten Free Diets Avoid Chickpeas?
Chickpeas, also called garbanzo beans, are the main ingredient in hummus. But chickpeas themselves do not naturally contain gluten.
So people following gluten free diets do not need to avoid chickpeas, even though they are a legume. They can be safely eaten in hummus and other foods as a gluten free ingredient.
Some confuse chickpeas with wheat or wheat products. But chickpeas are an entirely different plant and food group unrelated to wheat.
So chickpeas, garbanzo bean flour and hummus made from these ingredients can all be part of a gluten free diet as safe options. Those with celiac disease or NCGS do not need to restrict or avoid chickpeas due to gluten.
What About Celiac Disease and Hummus?
Those with celiac disease need to avoid all traces of gluten in order to manage their condition. This means hummus could pose a risk depending on processing.
Some experts advise those with celiac disease to avoid oats due to gluten cross-contamination risks even if labeled ‘gluten free’. The same could apply to hummus.
If you have celiac disease, it’s recommended to:
– Carefully read labels and only choose hummus labeled gluten free from trusted brands.
– Ensure the hummus is made in a dedicated gluten free facility.
– Contact manufacturers about testing for traces of gluten and certification.
– Opt to make your own homemade hummus from certified gluten free ingredients.
Being extra cautious helps limit the risk of any exposure to gluten from cross-contamination. Small amounts can trigger negative symptoms and intestinal damage in those with celiac disease.
Is Hummus Gluten Free For a Wheat Allergy?
Hummus is generally safe for those with a wheat allergy, since traditional hummus does not contain wheat as an ingredient.
However, there is some risk of cross-contact with wheat during manufacturing. This could trigger a reaction in those highly sensitive.
Those with a wheat allergy need to take similar precautions as those with celiac disease:
– Carefully read hummus labels and ingredients. Avoid any hummus listing wheat.
– Look for dedicated gluten free facility and wheat free advisory statements.
– Contact manufacturers to inquire about risk of wheat cross-contamination on equipment.
– Opt for brands using strong allergen control procedures.
– Make homemade hummus yourself to control ingredients and equipment.
Being cautious helps limit exposure to any traces of wheat that could trigger an allergy reaction.
Can You Eat Hummus on a Gluten Free Diet?
Most people following a gluten free diet can safely eat hummus in moderation as part of their diet.
However, it’s essential to check labels carefully and look for “gluten free” labeled varieties of hummus made without gluten-containing ingredients.
Some extra precautions like choosing hummus made in a dedicated facility may be important depending on your level of gluten sensitivity and reasons for avoiding gluten.
Those with celiac disease may want to take extra care in verifying the hummus has been tested to confirm no gluten cross-contamination risks before consuming. Making your own hummus at home also reduces any risks of gluten exposure.
Overall hummus can be safely eaten on a gluten free diet as long as proper care is taken in choosing acceptable brand varieties and reading the labels diligently. When in doubt, contact the manufacturer for more details.
Ingredients to Avoid in Hummus
Most traditional hummus contains only naturally gluten free ingredients like chickpeas, tahini, olive oil and seasonings.
However, some flavored hummus varieties may include questionable ingredients. Here are some ingredients to look out for on hummus labels:
| Ingredients to Avoid | Gluten Sources |
|---|---|
| Wheat flour | Contains gluten |
| Barley | Contains gluten |
| Rye | Contains gluten |
| Malt extract | May be from gluten sources |
| Hydrolyzed wheat protein | Contains gluten |
| Textured vegetable protein | May contain wheat |
| Natural flavoring | May contain gluten |
Reading the labels carefully helps identify any hummus containing these questionable ingredients. When in doubt, contacting the manufacturer is recommended to understand if certain ingredients or flavorings contain gluten.
Conclusion
In summary, traditional hummus made from chickpeas, tahini, olive oil and seasonings is naturally gluten free. Most major store-bought hummus brands in the plain flavor also label their products gluten free.
However, precautions need to be taken around potential cross-contamination risks in facilities and always reading labels on flavored varieties that may contain other ingredients.
Those with celiac disease, an extreme wheat allergy or severe gluten sensitivity should use extra caution in choosing hummus labeled gluten free from reputable brands made in dedicated facilities. Or opt to make homemade hummus themselves.
Overall hummus can be safely included in a gluten free diet as long as care is taken to select acceptable brands and flavors by carefully reading ingredient lists on labels. When in doubt, contacting the manufacturer directly provides extra assurance.
