Hummus

Hummus is safe to eat during pregnancy and is a nutritious snack or side. Shop-bought hummus — which makes up the vast majority of what people eat — is made from cooked chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil. All ingredients are safe, and because the chickpeas are cooked before processing, there is no raw ingredient concern. Hummus is a good source of plant-based protein, fibre, iron, folate, and healthy fats from the tahini and olive oil — all beneficial during pregnancy. It is an excellent dip for raw vegetables (carrots, peppers, cucumber), pitta bread, or crackers. Hummus that has been opened should be stored in the fridge and consumed within a few days, as with any chilled product. Homemade hummus is also safe as long as it is made with standard ingredients. One minor note: some premium or deli-style hummus products are sold unpasteurised, but this is rare and standard supermarket hummus is heat-processed and safe. There is no specific concern about tahini (sesame paste) during pregnancy beyond the usual food hygiene principles.