Recipes | Lunch

Low FODMAP Hummus Wrap

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Our Low FODMAP Hummus Wrap takes advantage of low FODMAP amounts of hummus. Ours is made with Garlic-Infused Oil and we think you will love it! No need to do without. This wrap combines hummus, lettuce, tomatoes, carrots and cucumbers for a fiber-filled, gluten-free delicious lunch.

closeup of low FODMAP hummus wrap on white plate; green napkin

And speaking of fiber, check out this awesome article written by Monash trained RD Vanessa Vargas.

Chickpeas & FODMAPs

Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.

Our hummus recipe portion recommendations take all of this into account, which is why we suggest 2 tablespoons of hummus per wrap. During a structured Elimination and Challenge Phase you might discover that you can eat more, in which case you could increase the amount of hummus per sandwich. Start with the 2 tablespoons, though!

And, if it isn’t obvious already, you will most likely have to make your own hummus as we have yet to come across a commercially prepared hummus that wasn’t laden with high FODMAP garlic.

vertical low FODMAP hummus wrap on white plate with peonies in background

Tortillas & FODMAPs

We have many recipes on our site that call for corn tortillas, like our wildly popular Chicken Enchiladas, but sometimes you want a tortilla that is the “flour” type.

There are many on the market that are based upon rice flour and are low FODMAP, in addition to being gluten-free, but as usual you have to read labels. Watch out for potential high FODMAP grains and ingredients and additives like inulin. We like Food for Life Brown Rice Tortillas, as an example.

No FODMAP Foods

Beefsteak tomatoes, butter lettuce, carrots and cucumbers – all featured in our Low FODMAP Hummus Wrap – contain NO FODMAPs, per Monash lab testing. When we have a potentially high FODMAP food, like hummus, we always like to pair it with very low or no FODMAP foods so that we do not have to worry about FODMAP Stacking.

Low FODMAP Hummus Wrap on a white plate

closeup of low FODMAP hummus wrap on white plate; green napkin
5 from 1 vote

Low FODMAP Hummus Wrap

Our Low FODMAP Hummus Wrap takes advantage of low FODMAP amounts of hummus. Ours is made with Garlic-Infused Oil and we think you will love it! No need to do without. This wrap combines hummus, lettuce, tomatoes, carrots and cucumbers for a fiber-filled, gluten-free delicious lunch.

Makes: 1 Serving
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson

Ingredients:

  • 1, 10 to 12- inch (25 cm to 30.5 cm) low FODMAP gluten-free “flour-style” tortilla
  • 2 tablespoons low FODMAP hummus
  • 2 leaves Butter lettuce
  • ½ medium carrot, trimmed, peeled, julienned
  • ½ Persian cucumber cut into thin sticks
  • ½ beefsteak tomato, sliced into rounds

Preparation:

  1. Lay out your tortilla. They vary in flexibility. If you need to increase the “rollability” of your tortilla, warm it briefly in the microwave. Spread the hummus over almost the whole tortilla, leaving a small border bare near the top. Layer on the lettuce, julienned carrot, cucumber and tomato, then roll up, starting at the bottom, so that the end of your roll is the part without any hummus (so it doesn’t squeeze out). Gently squeeze the tortilla to create a nice rounded shape and to “seal” the end. Serve immediately or wrap tightly in plastic wrap and refrigerate overnight. Best if eaten close to room temp; at least not ice cold.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
  • Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
  • Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: lunch
Cuisine: American

Nutrition

Calories: 246kcal | Carbohydrates: 39g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 71mg | Fiber: 3g | Sugar: 4g | Vitamin A: 994IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.