Hummus—a creamy dip made from a combination of chickpeas, tahini, olive oil, lemon juice and garlic—has become a mainstay in many people’s diets. You’ll find it at restaurants, grocery stores and even gas stations as a quick and easy snack option. Besides hummus’ favored earthy flavor, it’s also got some amazing nutritional benefits—like fiber.
“Four tablespoons of hummus offers nearly 6 grams of fiber, which is a great pairing in a well-balanced diet to meet your daily fiber needs,” says Sarah Keathley, M.S., RD, LD, a professor of nutrition at the University of Central Arkansas.
Let’s explore the many health benefits of eating hummus regularly and how to incorporate it into your meals. From its rich nutritional profile to its impressive versatility, discover why hummus deserves a regular spot on your plate.
Why We Love Hummus
May Promote Healthy Weight Management
While one food isn’t a magic bullet for weight loss, hummus can be helpful for those looking to manage their weight in a healthy way.
Hummus is a source of plant-based protein and fiber, which can help keep you satisfied for longer. If you’re sticking with the 2-tablespoon serving size, it’s also pretty low in calories compared to many other dips.
Keathley points to a National Health and Nutrition Examination Survey (NHANES) dataset to back this up. In this study, the chickpea and hummus consumers (in the context of other healthy lifestyle choices) were 53% less likely to be obese and 51% less likely to have elevated glucose levels. Other studies support regular consumption of hummus helping to reduce appetite and stabilize blood sugar—both important aspects of healthy weight management. And there is evidence that hummus may improve gut health—and we know that there is a connection between gut health and weight.
May Help Support Digestion
You may already know by now how important fiber is for your overall gut health and digestion. Yet, 90% to 97% of Americans are still not getting enough of it. Hummus can be an excellent way to boost your fiber intake, especially when served alongside colorful veggies.
Research confirms how the fiber in hummus can help feed the beneficial gut bacteria inside your body and improve microbiota diversity. Most hummus nutrition labels call for a 2-tablespoon serving, providing 2 to 3 grams of fiber. Most of us, though, are likely to consume twice that amount, the upside being that we’ll also get more fiber.
“Four tablespoons of hummus offers nearly 6 grams of fiber, which is a great pairing in a well-balanced diet to meet your daily fiber needs.”