Hope Foods

Protect your heart with the fiber in hummus

When you reach for the container of tasty humus in the fridge, you may know that it is a healthy and filling snack – but did you know that our favorite dip is high in fiber? The dietary benefits of fiber are well-documented, and it is important to make sure your diet contains enough of it!


Fiber Reduces the Risk of Disease

Fiber is defined as plant matter that the body cannot absorb or digest. It is usually divided into two main types, soluble and insoluble.

  • SOLUBLE FIBER dissolves in water and becomes a gelatinous material in your stomach and small intestine. This material reduces the absorption of cholesterol into the bloodstream and thereby reduces the risk of heart disease. This kind is found mostly in beans, oats, barley, apples, citrus fruits, and psyllium.
  • INSOLUBLE FIBER does not dissolve and moves intact through the digestive system. It has no caloric value, but it promotes the movement of material through the digestive system. Common sources are nuts, wheat bran, whole-wheat flour, and veggies such as potatoes and cauliflower.

The NATIONAL FIBER COUNCIL recommends an average intake of 32 grams per day for a healthy body. Many people do not consume enough, which not only reduces digestive movement, but increases the risk or intensity of many health conditions. Fiber has been successfully used to treat or aid with the following conditions: irritable bowel syndrome(IBS), obesity, diabetes heart disease, colon cancer, constipation, diarrhea, high cholesterol, hemorrhoids, and kidney disease. Thankfully, the fiber in hummus is a great way to boost your intake!


Does Hummus Have Fiber?

Fiber works to reduce the risk of these diseases by normalizing bowel movements, maintaining bowel health, lowering cholesterol levels, controlling blood sugar levels, and aiding in healthy weight management. In a world where these health conditions are on the rise, it is beneficial to make sure that your diet includes the right amount necessary to reduce your risk. Fortunately, hummus fiber is both plentiful and tasty!

The fiber in hummus is derived from two of its main ingredients, garbanzo beans and tahini, are incredibly rich in both soluble and insoluble types.

  • GARBANZO BEANS – 8g of fiber per 3.5 oz (100-gram) serving. This accounts for 25-30% percent of your recommended daily value.
  • TAHINI – 1.4g of fiber per 1 tbsp (15-gram) serving.

Is Hummus High in Fiber? You Bet it Is!

So, does hummus have fiber? You bet it does! Even the garlic and lemon juice in our dip contribute small amounts. This often-overlooked attribute of our favorite dip makes it a healthy and tasty way to increase your intake. And, when you pair hummus fiber with vegetables that are high in this resource, like artichokes, green peas, brussels sprouts, broccoli, kale, sweet potatoes, snap peas, carrots, and more, you’ll get a much bigger dose of so your body stays healthy. The best part about humus is that it makes even the toughest vegetables to eat (we understand that not everyone loves their green veggies) super tasty! If you have kids who won’t eat their veggies, topping it with a tasty, flavorful dip often makes mealtime fun again.

For more information regarding the fiber content of the foods in your diet, visit for a helpful ranking of foods containing this substance.