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Adding Flavour on the Low FODMAP Diet

The low FODMAP diet is well known for being bland and boring. So today I’m going to introduce you to my top 10 ways to add flavour on the low FODMAP diet.

If you’re anything like me, I HATE. BORING. FOOD! 

If we think about our typical go-to options for adding flavour to meals, we tend to always start with a base of onion and garlic. Not only this, but onion and garlic tend to be the main ingredient in seasonings, spice mixes and sauces. These tend to be easy options that many of us rely on for flavouring our cooking.

Growing up, a lot of my family’s home-cooked meals were basic meat, potato and three veg. So, it was a huge challenge for me to think outside of the box when it came to creating more flavourful low FODMAP meals. When I developed my food intolerances, this forced me to get creative in the kitchen. If I was to maintain any kind of joy with food, I had to find ways to add that flavour and enjoyment myself. 

Based on my personal experience and from working with IBS clients, here are my top 10 ways to add flavour on the low FODMAP diet: 

  1. Use garlic infused olive oil as a base when cooking. I also enjoy using other infused oils such as chili, rosemary and onion. 
  2. Add herbs and spices to your cooking. All herbs and spices (fresh or dried) are low FODMAP. Just be cautious of spice mixes and seasonings that have added garlic or onion. 
  3. Grate fresh ginger into meals like stir fries, soups, marinades, salad dressings and sauces. 
  4. Use the green tips of spring onion or fresh chives to give an “onion” flavour without the FODMAPs.
  5. Experiment with different types of vinegars. For example, balsamic, apple cider, white or malt are all great low FODMAP options. 
  6. Squeeze some lemon or lime juice over your meals for some zing. 
  7. Add garlic sprouts to meals for that classic “garlic” taste. A small amount of these are low FODMAP. 
  8. Add instant flavour with sauces and condiments. Low FODMAP sauces include soy sauce, sweet chili, mustard, mayonnaise, mint sauce, tomato sauce, Worchester sauce, oyster sauce. My favourite low FODMAP condements include nutritional yeast, fresh herbs, capers and pickles. 
  9. Fry onion and garlic in the pan of oil and then removing them before adding the rest of your ingredients. This techniques provides the taste without the FODMAPs because FODMAPs are water soluble and will not leach into oil. 
  10. Last but not least, The Friendly Food Co. spice mixes and seasonings to add a punch of flavour to any dish. Our products are low FODMAP, gluten free and especially formualted for sensitive tummies, making them a great option for anyone wanting to add flavour on the low FODMAP diet. 


Let us know in the comments whether you found these tips helpful. We would also love to hear your favourite ways to add flavour on the low FODMAP diet.

Published: 9th May 2022

Author: Kelsey Paterson, Monash FODMAP accredited Dietitian

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