There are a lot of low-FODMAP seasonings you can use to add flavour to food – just because it doesn’t taste the way it always did, doesn’t mean it can’t be delicious.
1. Garlic and herb infused oils
Even half a garlic clove is considered a complete no-no under low-FODMAP dietary conditions, but the FODMAP constituents in garlic are water soluble, not fat soluble, which means you can infuse oils or fats with their flavours without getting the FODMAP bit. Here’s how to make garlic-infused oils.
2. Herbs & Spices
Try different herbs and spices, grow your own or buy them fresh or dried. The options are limitless, so learn about these flavours and do some test runs.
3. Low-FODMAP Condiments
- Fish sauce
- Soy sauce
- Oyster sauce
- Worcestershire sauce
- Sweet and sour sauce
- Balsamic vinegar (moderate-FODMAP)
4. Spring onion, green part only, and chives
Just like garlic, onion bulbs are also a no-no for the low-FODMAPs diet, but you can use the green leaves of the spring onion, a.k.a. scallion, produces a fragrant and oniony taste. Chives are very easy to grow, and work the same way as spring onions, but with a milder flavour.
5. Asafoetida Powder
An Indian/Asian spice, this gives off a garlic and onion flavour. Just make sure the component of the particular brand you are buying is rice flour and not wheat. It can be pretty hard to find, especially without wheat flour in it, but you can find it online – check ingredients carefully before buying.
6. Salt & Pepper
And of course who can forget good old sea salt and freshly-ground black peppercorns? Don’t underestimate the value of a good salt and pepper seasoning.