Denver's "Healthy" Hummus: The Altitude Bloat is Real
By Franklin Everett ShawEver feel like you’re carrying around a tiny, angry hot air balloon in your stomach after enjoying a delicious bowl of hummus in Denver? You’re not alone. Denver’s mile-high altitude, combined with the often-bloating nature of traditional hummus ingredients, can create a perfect storm of digestive discomfort. But fear not, fellow Denverites! You don’t have to sacrifice your love for this Mediterranean staple. Let’s explore how to modify your hummus recipes and eating habits to conquer altitude-induced bloating, right here in the Queen City of the Plains.
The key is understanding why altitude exacerbates bloating. Lower air pressure means gases expand more easily in your digestive system. This, coupled with the dehydrating effects of Denver’s dry climate, can slow digestion and lead to increased gas production.
So, how do we fight back? It starts with the chickpeas. Traditional hummus uses dried chickpeas, which, even after soaking and cooking, can be difficult for some people to digest.
Consider switching to sprouted chickpeas. Sprouting breaks down complex carbohydrates, making them easier on your gut. You can find sprouted chickpeas at many health food stores in Denver, like Natural Grocers or Sprouts.
Alternatively, try making your own. Soak dried chickpeas for 24-48 hours, rinsing them every 12 hours. Then, spread them on a tray lined with a damp cloth and let them sprout for another 24-48 hours, keeping them moist.
Another culprit? Garlic. While delicious, garlic is high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger bloating in sensitive individuals.
Try infusing your olive oil with garlic instead of adding raw garlic to the hummus. Gently heat olive oil with a few cloves of garlic over low heat for about 15 minutes, then remove the garlic. This imparts the garlic flavor without the FODMAPs.
Lemon juice is essential for hummus, but too much can irritate the stomach. Use it sparingly, and consider adding a pinch of baking soda to neutralize some of the acidity.
Tahini, made from sesame seeds, is another potential bloat-inducer. Look for tahini made from hulled sesame seeds, as the hulls can be difficult to digest. Soom Foods, available at many Denver grocery stores, is a good option.
Now, let’s talk about additions. Consider incorporating digestive enzymes into your diet, especially when consuming hummus. These enzymes help break down food, reducing the likelihood of bloating. Look for a broad-spectrum enzyme blend that includes enzymes for digesting carbohydrates, proteins, and fats.
Portion control is crucial, especially at altitude. Denver’s dry air can mask your body’s hunger cues, leading to overeating. Start with a small serving of hummus (about 1/4 cup) and see how you feel.
Pair your hummus with low-FODMAP vegetables like carrots, cucumbers, or bell peppers. Avoid high-FODMAP options like onions or garlic.
Hydration is your best friend in Denver. Drink plenty of water throughout the day to keep your digestive system moving. Aim for at least eight glasses of water daily.
Mindful eating can also make a difference. Pay attention to your body’s signals and stop eating when you’re full. Avoid distractions like screens while eating.
Let’s explore some local Denver options. Several Denver restaurants and stores offer low-FODMAP or altitude-friendly hummus options. Check out City O’ City, a vegetarian restaurant known for its delicious and often gut-friendly dishes.
Whole Foods Market in Denver carries a variety of hummus brands, including some that are made with sprouted chickpeas or low-FODMAP ingredients. Read the labels carefully to find the best option for you.
Challenge: Finding truly low-FODMAP hummus can be tricky. Many store-bought options contain garlic or other high-FODMAP ingredients.
Pitfall: Over-relying on digestive enzymes without addressing the underlying dietary issues. Enzymes are a helpful tool, but they’re not a substitute for a healthy diet.
Common mistake: Not drinking enough water. Denver’s dry climate makes it easy to become dehydrated, which can worsen bloating.
Overcoming these challenges requires a multi-faceted approach. Experiment with different ingredient swaps, pay attention to your body’s signals, and stay hydrated.
Real-world application: Before your next hike in Red Rocks Amphitheatre, pack a small container of homemade sprouted chickpea hummus with carrot sticks. This provides a healthy and satisfying snack without the bloat.
Another scenario: Hosting a party? Offer a variety of hummus options, including a low-FODMAP version, to cater to guests with different dietary needs.
Remember, conquering altitude-induced bloating is a journey, not a destination. Be patient with yourself, experiment with different strategies, and find what works best for your body. Enjoy your hummus, Denver!