In the western diet, onions and garlic are common ingredients. Therefore, it could seem as though you’re being expected to learn a completely new method of cooking in addition to adhering to the low FODMAP diet. Today’s topic will be how to flavor all of your favorite foods with low FODMAP ingredients. For advice on utilizing low FODMAP herbs and spices.
Which spices and herbs have a low FODMAP count?
The “condiments” section of the official Monash University app contains a huge list of low FODMAP herbs and spices. The Monash lab also keeps adding fresh ingredients for us to experiment with. You might wish to keep the following low FODMAP seasonings in your kitchen:
Fresh herbs
- Parsley
- Rosemary
- Sage
- Chives
- Basil
- Green Onions
- Coriander
- Dill
- Cilantro
- Mint
- Thyme
Dry herbs and spices
- Allspice
- Rosemary
- Basil
- Bay Leaves
- Fennel Seeds
- Coriander
- Paprika
- Parsley
- Chili Powder
- Cinnamon
- Cumin
- Dill
- Dry Mustard
- Oregano
- Nutmeg
- Curry Powder
- Sage
- Thyme
For a complete listing of low FODMAP spices and herbs, along with suggested serving sizes, consult the official Monash app. Check out Monash’s blog post for further information on how to make common seasonings using low FODMAP spices and herbs.
Using low FODMAP herbs and spices in cooking
It can be difficult to cook without standard ingredients like onion and garlic. But even if you adhere to the low FODMAP diet, you can still eat a ton of tasty things. First off, you may incorporate high FODMAP flavors like onion and garlic into your food in a variety of ways. Second, if you’re interested in experimenting with various delectable flavors, here is your chance to do so.
Basic spices that are low in FODMAP
Stock up on dry basil, chili powder, cinnamon, cumin, dry mustard, paprika, rosemary, and thyme if you’re just getting started in the kitchen. You can usually get away with using only a third of the dry component in a recipe that asks for fresh ingredients. As an illustration, 1 tbsp of fresh basil is equal to 3 tbsp of dried basil.
Not all spices maintain their flavor after drying. For instance, dried parsley is very different from its fresh counterpart. Although it still has some flavor and serves a purpose in some dishes, you’re usually better off spending the extra money on the fresh ingredients. Tarragon and chives are two additional herbs that are worth a special purchase.
Nevertheless, certain herbs are at their best after drying out. Keeping dried herbs like oregano, marjoram, bay leaves, rosemary, and fennel seeds in your cupboard will help you save money and add a lot of flavors.
How to flavor your foods using garlic and onions
Sadly, onion and garlic as well as onion and garlic powder have high FODMAP levels. The low FODMAP program’s first or second phases are not appropriate for them. But that doesn’t mean you can’t flavor your favorite foods with their traditional umami flavor!
When substituting onions in your recipes, you have two choices. First, you can substitute low FODMAP options for conventional onions, such as the green part of a leek, the green part of green onions, or a dash of chives
If this is your jam, if your dish calls for caramelized onions, or if you have to include them at the beginning of your recipe, I would suggest using leeks (like in a sauce, stew, or stir fry). To eat them as near to raw as possible, save delicate components like green onions for the end of your recipe or as a garnish. They will retain their onion flavor and burn less frequently as a result.
Second, you can safely add the flavor of actual onions or garlic to lipids like oil and butter if your recipe calls for it. This strategy is secure because FODMAPs break down in the water, not in fats.
Cook your onion or garlic in the fat on low heat if you’re producing your own infused fats. Lowering the temperature will prevent the fat from degrading while allowing it to absorb the flavor. Additionally, you should run the oil or butter through a cheesecloth to remove any stray pieces of onion or garlic, both of which still have high FODMAP levels.
If you prefer to use a prepared product, such as garlic or oil-infused olive oil, be sure to inspect the container for bits of onion or garlic as well as any sediment that may have accumulated at the bottom of the bottle. Additionally, look for additives like “natural flavors,” spices, onion or garlic essence, or onion or garlic extract on the label. These goods are nevertheless regarded as high FODMAP despite not being actually infused oils.
How to change up the flavors of your food
I’ve noticed since beginning the low FODMAP diet how frequently North Americans use onion and garlic in regular cooking. Even though it can be difficult to let go of such flavors, especially on short notice, you have a great chance to experiment with new ones.
When cooking, make sure to use fresh herbs and spices to obtain the most flavor. Replace that spice packet immediately if you can’t recall when you bought it (you’ll thank me later!). Spices should also be changed out frequently. To keep things simple, I make a sizable shift each new year.
Ginger – When onions are absent, ginger may fill the void with a vibrant flavor. You can use it dry or fresh to provide a flavorful depth.
Red bell peppers – Red peppers can provide weight to dishes that use a lot of onion. They’ll also give your foods a mildly sweet flavor when sautéed. These are excellent in recipes that simmer, such as pasta sauces.
Cinnamon – Cinnamon has a flavor that is both sweet and savory. This makes it ideal for sweet and savory sauces, desserts, and spices for meat and poultry that need a little kick.
Fennel – Fennel has a faint licorice flavor when raw, but when cooked, it develops a delicate, sweet flavor. Fennel is a wonderful substitute for onion in dishes that call for both the flavor and the texture of the vegetable.
Horseradish – A dab of horseradish will give your food a little bite. This works well as a fresh garlic alternative in recipes.
Cumin – The flavor of ground cumin is salty and citrusy. It’s a great substitute for garlic powder, although you might need to fiddle with the ratios a little.
Key Takeaways!
While initially finding methods to cook without onions and garlic can be difficult, there are many ways to incorporate flavorful ingredients into your low FODMAP diet! You might fall in love with a new cooking style with a few clever substitutions and an open mind!
