Hummus, a smooth spread made from mashed chickpeas and sesame seed paste, is a relatively bland food that's low in fat and calories. All of those qualities combine to make it an excellent choice for an acid reflux diet, which intends to avoid "trigger foods" that could potentially cause or worsen symptoms.
Nutrition Facts
According to the U.S.Department of Agriculture, 1/4 cup of commercially prepared hummus has about 100 calories, 5 g protein, 6 g fat, 9 g carbohydrates and 3.5 g fiber. Homemade hummus tends to be a bit lower in fat and protein; 1/4 cup has closer to 110 calories, 3 g protein, 5 g fat, 12.5 g carbohydrates and 2.5 g fiber.
Trigger Foods
Foods that trigger acid reflux and other symptoms of gastroesophageal reflux disease, or GERD, are typically fatty, high in calories, acidic or spicy. Examples include high-fat cuts of meat, whole milk or cream, chocolate, tomatoes and citrus fruits. Such foods may have the ability to relax the lower esophageal sphincter, or LES muscle, which normally separates stomach contents from the esophagus. Although hummus does not contain many rich ingredients, it does have the relatively high-fat tahini, and it's often served with liberal amounts of olive oil. To have the best chance of avoiding reflux, Dr. Frank W. Jackson of Jackson Siegelbaum Gastroenterology clinic recommends avoiding or limiting all oils and fats.
Alternatives
Because of its nutritional profile and bland taste, hummus is not likely to be a trigger food for many acid reflux sufferers. However, every patient has an individual set of triggers, and if hummus does seem to aggravate your symptoms, it's worth seeking out potential alternatives and remedies. Tzatziki, for example, is a low-calorie yogurt dip that has slightly less fat than hummus per 1/4 cup serving, at 5 g total. Another choice is to prepare hummus at home with only a small amount of tahini and no olive oil.
Considerations
If you do suffer from frequent acid reflux or have GERD, Mayo Clinic suggests seeking long-term relief by maintaining a healthy weight, wearing loose clothing, eating small meals throughout the day and remaining upright for at least a couple of hours after eating. You can learn more about your personal trigger foods as well as how hummus affects your symptoms by keeping a detailed food journal. Before you make significant changes to what you normally eat, speak with your doctor for individualized medical advice.
