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Adding flavour to food: Low FODMAP edition!

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

Unfortunately, a lot of FODMAP containing foods are the base for many recipes  and the main ingredient providing depth and flavour to meals e.g. onion, garlic, leek and shallots.

Growing up, a lot of my family’s meals were meat, potatoes 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 sensitivities, this forced me to get really creative in the kitchen in order to keep me interested and maintain joy with eating food! 

Here are my top 10 ways to make  tasy, low FODMAP food.

  1. Cook using garlic infused olive oil and other infused oils e.g. chili, rosemary and onion. 
  2. Add herbs and spices to your cooking. Many 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 or salad dressings/sauces. 
  4. Use the green tops of spring onion or fresh chives to give an onion flavour without the FODMAPs.
  5. Experiment with different types of vinegars e.g. balsamic, apple cider, white, malt etc.
  6. Squeeze some lemon or lime juice over your meals.
  7. Add garlic sprouts to meals for that classic garlic taste– a small amount of these are low fodmap. 
  8. Sauces and condiments are an easy way to instantly add flavour. Many sauces are low FODMAP including soy sauce, sweet chili, mustard, mayonnaise, mint sauce, tomato sauce, Worchester sauce, oyster sauce, cheese, nutritional yeast
  9. Frying onion and garlic in the pan of oil and then removing them before adding the rest of your ingredients. 
  10. And last but not least, our delicious spice mixes and seasonings to add a punch of flavour, plus they are especially formulated to be low FODMAP!


What are you waiting for? Go and enjoy some flavourful and fun foods!

Published: 9th May 2022

Author: Kelsey Paterson, Monash FODMAP accredited Dietitian

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