Flavor-up your Low FODMAP Diet!

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No need to eat bland foods while following the low FODMAP diet.  In fact, there are many yummy spices and fresh herbs tested by the Monash researchers that have been shown to be low FODMAP.freshherbs

My favorite low FODMAP fresh herbs include: basil, rosemary, tarragon and cilantro.  Fresh herbs add a little color and vibrant taste to your low FODMAP recipes!  Tarragon and rosemary add such wonderful flavor to chicken, cilantro adds zest to your Asian-inspired stir fries or Mexican dishes. And fresh basil is so yummy on your wheat free pizza or generously topped over your gluten free pasta.  I love to mix diced tomatoes, garlic infused oil and fresh basil and toss in my warm low FODMAP pasta.  Garnish with some freshly grated Parmesan cheese and you in are full flavor heaven!

Here are a few tips to keep the flavor and not the FODMAPs in your recipes!

  • Use fresh herbs such as: basil, coriander, cilantro, parsley, rosemary, tarragon and thyme!
  • Spice it up with all spice, cinnamon, cumin, five spice, paprika or turmeric!
  • Use garlic or onion infused oils in place of onion or garlic!
  • Spoon a little Dijon mustard into your meat marinades or homemade low FODMAP salad dressing recipes.  Click here for a few of my favorite low FODMAP salad dressings!
  • Season sauces or create broth with Savory Choice chicken, turkey or beef broth concentrate. NO onion or garlic added and is delicious! {Don’t select the vegetable broth as that contains onion!}
  • Sprinkle some granulated maple sugar over your lactose free plain yogurt, oats or low FODMAP French toast.

The Monash University app is a great resource for learning what spices and herbs have been tested.  Food testing is ongoing–so consider supporting Monash U research and purchase the app.  More info here about the app!

And hope you enjoyed today’s tip! Have a great week everybody!!

4 replies on “Flavor-up your Low FODMAP Diet!“

  • Michael J. Rosen

    I’m puzzled by your recommendation of Savory Choice broths. The ingredients of the chicken broth are: Chicken Stock, Natural Flavor, Salt, Chicken Fat, Sugar, Maltodextrin, Yeast Extract and Xanthan Gum. From other sites (i.e.: IBSGroup.org and Simple FODMAP App), I was led to believe that Maltodextrin is a problem. Also, can’t general, vague terms such as “Chicken Stock” and “Natural Flavor” disguise the use of ingredients such as onions and garlic?

    While I would love to discover a packaged stock that is FODMAP Diet friendly, I’m suspicious of Savory Choice. Do you have additional information from the manufacturer confirming the product as friendly? What is your position on Maltodextrin?

    Thanks for your further guidance.

    • Kate Scarlata

      Hi Michael, I spoke with the folks at Savory Choice and they assured me that the natural flavor is not onion and garlic in their regular chicken, turkey and beef broth. By definition, maltodextrin is not a source of FODMAPs. I agree, corn syrups (not just high fructose) and maltodextrin are somewhat of a grey area– would love if they all could be tested and approved officially–but doubt that will be happening for a while. This Savory Choice product is a convenience item (ie should be enjoyed occasionally)–it seems well tolerated by my clients–and for a quick meal…I think it if fine for a low FODMAP diet.

  • Linda

    I use a lot of herbs, there is no mention which ones we should not use.
    Also I have started using coconut vinegar and coconut amino’s only small amounts but not sure if they are okay.

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